This Really Happened to Me

When I found out I was insulin resistant, it took me two full years to fix.

It shouldn’t have taken that long. I just didn’t have the tools or understanding that I have now.

If I had to do it again today, knowing what I know now, I’d fix it in about 30 days.

Here’s exactly how I’d approach it.

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1) Lower Carbs Immediately

We have very clear data on this.

The more carbohydrates you eat, the worse insulin resistance tends to look. It’s dose-dependent.

If things are already pretty bad, I’d keep carbs below about 40 grams per day for a short period. If it’s less severe, I’d still bring carbs down significantly—somewhere in the 80–120 gram range—just to give insulin receptors some breathing room.

You won’t have to lower carbs forever, just enough to stabilize things for a while.

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2) Change When You Eat

Your insulin sensitivity is highest earlier in the day and drops at night.

There’s a study on early time-restricted feeding (ETRF) that basically blew the roof off this. Same calories, just eaten earlier, and insulin sensitivity skyrocketed. Blood pressure improved. Oxidative stress dropped.

If I were doing this again, I’d structure it like this:

• Big breakfast and lunch

• Tiny dinner

• • Eat dinner comically early. Like 3-4 p.m.

It might look weird socially, but it’ll reset your metabolism. Fast.

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3) Short, High-Intensity Muscle Work

When you’re insulin resistant, your muscles don’t suck up glucose well.

HIIT fixes that directly. There’s real data showing it ramps up GLUT4 (the glucose transporter) by ~260%.

Doing this pulls glucose out of your bloodstream without needing a massive insulin surge.

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4) Targeted Tools

There are a few things I’d use very intentionally:

• Ceylon cinnamon – helps blunt blood sugar spikes and improves insulin receptor behavior

• TMG – helps take stress off the cell so it can respond again

• Carnosine – helps reduce glycation, the sugar-protein buildup that interferes with signaling

Optionally, MOTS-c if you’re working with a physician. Not required, but powerful.

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5) Clean Up Fat Sources

This part gets overlooked.

The insulin receptor lives in the cell membrane. If that membrane is inflamed or rigid, nothing works properly.

I’d completely avoid:

• Soybean oil

• Corn oil

• Canola oil

• Anything fried in these oils

And instead use:

• Extra virgin olive oil

• Avocado oil

• Ghee

• Fat from good-quality cheese, eggs, and fish

There’s also a specific odd-chain saturated fat called C15:0, found in foods like Pecorino Romano and certain high-quality dairy. It helps stabilize the cell membrane and improve insulin receptor function—and most people don’t get nearly enough of it.

This is one of those things I genuinely wish I had access to when I was struggling.

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6) Walk After Meals

Simple, but incredibly effective.

A 10–15 minute walk after eating can flatten the post-meal glucose curve almost immediately.

It’s one of the easiest habits to implement, and you’ll feel the difference quickly.

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The Takeaway

Insulin resistance isn’t fixed by one thing.

It’s fixed by giving your cells the right environment to respond again.

If I had to do this over today, this is exactly how I’d do it.

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Watch: A Deeper Breakdown of Insulin Resistance

If you want me to zoom out and explain why all of this works at a deeper level — not just what to do — I break it down in this video.