Apparently I have hyperinsulinemia, (pre-diabetes,not Cushings) and my body reacts to carbs by producing insulin 5 times the norm.
My endocrinologists gave me a diet recommending whole grains, potatoes, bread, milk and fruit with every meal. Yes, I am not making it up - eating 6 times per day, three meals, three snacks plus metformin to decrease insulin.
Not sure where to go now. I am wondering if there are any herbs that would reduce my insulin production. I eat 1 avocado per day because it does lower my insulin production.
If she wants me to have fruit, I will have to stick with blueberries - they don't seem to affect me as much.
I do not need to lower my blood sugar since it is normal.
Can I possibly consume sweet potatoes and buckwheat instead of bread and regular potatoes? I am okay with raw milk, but I guess it spikes my insulin in a way that I want more once I drink some.
Is there anybody who was able to get their insulin back down? Can you share any tips?
asked byVB (15515)
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on August 30, 2013
at 11:32 AM
The only real way to lower insulin in terms of food intake is to stop stimulating it. So that would mean going very low carb for the most part, but, spiking it with something like a carb refeed. The point isn't just to lower it, but to provide a larger range, so that your cells become less resistant.
In terms of exercise, if you work out fasted with weights, no matter how light at first, you'll deplete the stored glucose in muscle tissues and make them less insulin resistant. You can also do something like a tabata or HIIT, it doesn't have to be anything too strenuous, it just has to be intense for your level of ability. As you go further, working out with weights is more important.
Cold exposure also seems to help. We're still in summer, but it's slightly colder in the mornings, and things like colder showers and air conditioning can help here. This can invoke brown fat cells which will start to make heat in order to keep warm.
So you'd want something like very little carb intake during the morning, ideally, doing an IF. On waking you'd want to drink some water with a bit of sea salt to support adrenals, maybe licorice tea. If you're not adapted to burning fat, some MCT oil or coconut oil in the morning would help kick start the production of ketones, which will prime your cells to start using them after a while.
If you can drink coffee, do so, since it can help mediate insulin and also shuts off hunger - this is why stuff like bulletproof coffee is useful - you can add the cinnamon to it. I'd also add in a little bit of BCAA, this will signal muscle growth - the more muscle you can build, the less insulin resistant you will be.
Taking some cinnamon, not too much, and chromium as well as Alpha Lipoic Acid will help here, also take a bit of L-Glutamine in powder form whenever you get sugar cravings. (You can just take the tip of a teaspoon and put it under your tongue.)
Do some sort of workout before lunch, but do it fasted, and then wait at least an hour before eating - this trains your muscle tissue to be more insulin sensitive since you've depleted their glycogen supply. Consume a bit of fat if you feel tired, something like coconut oil is helpful here.
For lunch, you'd want leafy greens and low carb veggies, with protein and maybe a good fat source, like the avocado.
For dinner, have some starchy carbs along with protein, and go lower fat. So sweet potato, white rice, carrots, beets, etc. Desert can be a bowl of blueberries with some coconut cream or whipped cream for example, you could sweeten it some more with a drizzle of honey or maple syrup if you'd like - at this point you want an insulin spike, so eat your carbs. You'd actually want high glycemic index carbs here, so go easier on the sweet potato and go higher on the honey.
The very low carbs in the morning provide an environment of very low insulin and sensitizing yourself to burn fats and ketones, the high quick carbs at night provide the other end of the spectrum, thus sensitizing your cells for both a high and a low. This way you present your cells with a wider range of insulin levels, helping them be less insulin resistant.
The workouts, and the delayed eating after them, deplete your glycogen stores making your muscle less insulin resistant, and more adapted to consuming ketones, and the carb refeeds at night refill your glycogen stores.
The spikes in sugar are important so that you train your system to not go chronic on the cortisol so as to produce gluconeogenesis, which is also a bad stressful state to be in.
(If you ever dealt with a notebook computer or tablet's lithium battery, you'll know that it's wise to let the battery drain to almost zero once in a while, and then recharge it to full and keep it there a while. This resets the range that the charging circuit's power management microcontroller sees, and so you extend the life of your battery - the idea with insulin is similar, though our cells are far more complex.)
Edit: I know you said your blood sugar is normal and don't want to lower it, but lowering it will help to lower your insulin levels as well. Normal, depending on who you talk to can be too high, and to help this along, becoming adapted to burning fat and ketones means lowering it as far as possible part of the day.
on August 30, 2013
at 07:57 PM
It amazes me that the medical profession continues to prescribe a carb-full diet for people with insulin resistance or diabetes. Clueless is all I can say. Furthermore, when I ingest too many carbs on Metformin, the only way I can describe the GI effect is "Shock and Awe"--trust me, you don't want to hear the details, although you'll soon enough find out! It definitely "keeps me honest" with respect to controlling the carbs.
I highly recommend getting a blood glucose meter and seeing for yourself how your body responds to that menu, and then when you see how crazy it is, you can figure out what works for you. The more even and steady you keep your blood sugar within a truly normal range (not the inflated range the medical professionals tell you is "normal") the less insulin you are spiking.
on August 31, 2013
at 09:04 PM
Hey VB, I'm sure you re-read ultimate hacks 1 and 2 right?