r/InsulinResistance

So often high blood pressure is blamed on bad habits and of course they do play a role. And more focus is needed on refined carbohydrates and insulin resistance rather than just salt. But for women there can also be hormonal factors like PMOS, pregnancy and menopause.

I did an OGTT with insulin test - my blood sugar went really high at the 1hr mark (in T2 diabetes range). It then came into pre-diabetic range at the 2hr mark. However, my insulin remained super high throughout the test (more than double the reference range amount). This caused my blood sugar to drop rapidly after I left the clinic causing me to go hypoglycemic.

It was so scary, I couldn’t talk or think and my sister had to feed me a banana/juice to get my glucose back up.

Is this common and has anyone else experienced this? I try to limit carbs and sugar so I haven’t had that much sugar since I was a kid - and nothing like this has ever happened to me before.

For context, I have lean PCOS. No other confirmed diagnosis (which is why I did this test). My fasting insulin is very low (below reference range) so I suspect I have an impaired first phase insulin release which causes the high glucose spikes initially.

Hello,

Here is my guide:

1. Diet:

This is pretty subjective, but if you don't want to go keto or low-carb, like I do, I recommend to eat only whole foods and to go refined sugar free.

I allow myself to eat fruits in moderation, because they contain fiber and micronutrients.

I end my sweet cravings mostly from sweet potatoes.

2. Resistant starch:

Refrigerate your carbs for 24h and then reheat them.

In this way, you will lower the glycemic index.

3. Food order:

Order matters a lot:

Vegetables -> Fats -> Proteins -> Carbs

I eat at least 100g of boiled broccoli before my meal because fiber slows the digestion.

Ideally you should follow the order.

You can combine fats and proteins to test if that works for you, but carbs should be the last ones.

If you combined bread with proteins, you can go for keto bread with proteins, and, at the final of your meal, you can eat sweet potatoes, like I do.

4. Timing:

This improves digestion.

Wait at least 5 minutes after some considerable amount of food type.

For instance, after I eat the broccoli, I wait 5 minutes before going for fats and so on.

5. Intermittent fasting:

I go with OMAD (23:1), but it's fine even the leangains type (16:8).

You have to test what works best for you.

6. Workout:

I recommend at least 3 times / week.

-------------------------------

Ideally, you should avoid insulin trigger and digestion hurting foods like dairy, gluten etc.

If you want to cheat, eat a digestive enzyme pill to enhance your digestion.

I've been trying to lose weight for a little over a year now. I ran into all this info about insulin resistance and it seemed like something to work on rather than just cut calories. So I cut out all snacking, reduced carbs, eating more vegetables, increased protein a little, switched to whole wheat whenever I can, try to walk after meals... I generally exercise every day for like a half hour, usually cycling. I've also added some strength training with dumb bells or the strength bands. I try to get more fiber in my diet, but I also supplement fiber with benefiber and an oat bran supplement. First few weeks were difficult as I craved snacks, but then it got easier and eventually I lost 25 pounds. Then like in January weight loss just stopped. So I picked up my exercise a bit and tried to eat less and still no weight loss. This has been going on for most of this year I guess. I gained back 5 pounds when I had a cold and ate less good and exercised less.

Now I'm trying to get back after it, but wondering if there are any tips that might help me. I've read and watched a lot of videos but maybe I'm missing something.

I just find out I am insulin resistant and also have PCOS. I already exercise and plan on impoving my diet but I am wondering if even with these changes I am on my way to diabates but only delaying it? Will every person with IR develop diabates. I am in my 20s so I have a lot of life in front of me and it seems unlikely that it won't turn into diabates despite lifestyle changes from what I heard.

I also heard that having high insulin will make me fat. I am quite lean now but wondering what is my fate in the future.

Hi, could you please tell me if metformin causes menstrual irregularities? This is my first month taking metformin, and my period is 21 days late. I’m not pregnant. My last period started on May 6, on day 16 of my cycle, so it was actually much earlier than usual. I should mention that I generally have a regular cycle of around 30–32 days. Thank you.

Have been insane . Ever since my insulin resistance reached a new level I sweat like crazy .

Recently i got diagnosed and ive been eating just eggs, cottage cheese cucumber and chicken breast. I relapsed like 3 weeks in the diet for sour candy because i was on my period and ive been working for 12h straight, I don't feel proud but it is what it is. Now i am getting so conscious of what I'm eating that i think about food way more than i did before and just eating 5 ingredients for 3 weeks straight is getting kinda depressing so I'm wondering if there is a good resource or cookbook for like 5 meals or safe foods. Also id like to mention that i legit live in trenches so stuff like specialized sugars/ special pasta and fancy bread isnt a thing here so a lot of recepies that i find online are impossible to make.

I keep messing Up the first few days are brutal, it’s the making food for others in my house and sneaking a little taste here and there. By day 2/3 I feel like the good noise is loud re carbs too loud to drown out.

My (26F) Homa IR has gone down from 3.6 to 1.0 in the past 2 months. Last time I was at my doctor’s appointment she was pushing me to go on Ozempic but I didn’t want to because I’m already on metformin and I don’t really like being on heavy drugs for prolonged periods. In those 2 months I lost about 3-4kg (used to be 80kg 2 months ago now I’m 76-77. Height 159cm), which isn’t a lot but it’s great progress. I will see my doctor soon, but I’m afraid she’ll still push the idea of GLP1s.

Should I try going to a different doctor? I’m not saying that she’s wrong but I really don’t think I need to be on a GLP1 since my body is thankfully responding well to the lifestyle changes I’ve made.

Every article seems to say the same things:

"Eat better."

"Exercise."

"Lose weight."

But in real life, it rarely feels that simple.

If you're currently dealing with insulin resistance...

What's been the hardest part for you?

The cravings?

Losing weight?

Knowing what foods to eat?

Staying consistent?

Or something else entirely?

I'm interested in hearing real experiences rather than generic advice.

EDIT: 27M

Waddup people.

December last year, I was feeling suspicious, and I went to get my blood work done. No history of diabetes in my family, ever.

I did eat half a KG of ice cream daily for the whole summer though.

Turns out, I've had a HOMA Index of 2.38. IR. A1C at 5.5

I've started a self made diet, where basically I cut out all flour, potatoes, rice, sugars, starches, dough, everything out of my diet. I kept my carbs per day around 50 MAX, and that was from vegetables mostly. Ignored doctors telling me to include potatoes or whole grains.

Hell, I didn't even eat any fruit.

I retested in february, and my HOMA Index shot up. To 2.56, even though I lost 10kg by then. A1C 5.56.

Retested in april. HOMA Index went up again to 2.83. A1C stayed at 5.56.

Retested in the beginning of June. HOMA, by some miracle, went down to 2.0. A1C went up to 5.59 though.

I retested again today. HOMA went down to 1.34, faating glucose 4.5, insulin at 6.72. Forgot to test A1C.

At the end of this journey, I lost 20kg. From 108 to 88 today.

Does this mean that I am cured? I plan to start going to the gym soon, and I'm not stopping this diet until I reach HOMA below 1.0.

Is there any way that maybe my tests lied? Am I officially cured?

My A1C is 5.8 and even though I'm starving and jittery my blood sugar is 7.4. I had salad, avocado, milk, then one small piece of sourdough bread and brie. Plus a bit of exercise.

Or could this be from POTS adrenaline surges pushing my blood sugar up?

Hello,

I just tested today with some sweet potatoes and to my surprise, after eating carbs, I didn't get sleepy.