NHANES data from 2009-16: shows just over 10% of adults are in optimal health. Are we in an emergency? Yes. Overall 70-80% of people are insulin resistant (IR). This includes thin folks too. 2/3 of people w a healthy weight have metabolic illnesses.
Some Actions Worth Exploring to Improve IR:
- Eat a minimally processed diet. For some people, they thrive on a 80% whole food diet, and 20% of pleasure food. Others need a higher ratio.
- Eat 30-50+ grams of fiber a day, and ramp up slowly. Make a portion (10-40 grams) of this resistance starch. Good sources of fiber include leafy greens, brussels sprouts, broccoli, artichokes, raspberries, pears, beans, lentils, peas, avocados, pumpkin seeds, and oatmeal. Good options for RS inslcue green tip bananas, cooked and cooled potatoes and rice, and potato starch.
- Eat high-quality protein and aim (for adults) for 30 grams per 3 meals a day. Good animal sources include wild-caught fish, grass-fed beef, and pasture-raised chicken and eggs.
- Be specific about what carbs you choose to use. Simply swap out refined carbohydrates like bread, white pasta, and candy for fiber-rich, whole-food sources such as lentils, legumes, sweet potatoes, and fruit, which contain a number of vitamins, minerals, and antioxidants essential for health. Also, analyze how many carbs you need per meal and how you do on more or less.
- Throughout the day, trend carbs up. What does this mean, essentially? Breakfast should be your lowest carb meal, with the evening meal as the highest.
- Sleep 7+ hours a night to diffuse insulin resistance
- Drink half of your weight (in pounds) in ounces. Begin with 10-30 ounces of water upon rising. This is giving your insides a bath. All in all, hydration helps our insulin and other hormones work better.
- Excercise often, and at the least every other day.
- Sit no more than 90 minutes at a time. After periods of sitting, stand up and do some lunges, air squats, walk up and down a stairwell, etc.
- Supplement wisely, including probiotics, methylated B vitamins, magnesium, and specific herbs.
- Find joy and engage in things that help you minimize stress and find happiness.
- Learn best practices for yourself on how to move through emotions.
- Be sober curious. Abstinence from alcohol for 1 month is associated with reduced insulin resistance, lower blood pressure, weight loss, and improved liver health.
