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This is a plan that can obviously be a starting point with possible revisions. One central point is that to reverse insulin you need to get your body repairing itself and this is autophagy. Because a high IR prevents autophagy from happening at all, it is better to get your insulin low enough for autophagy to start and then the benefits of fasting are maximised. Also, fasting always helps to reset insulin levels even when autophagy is not activated.
Accelerated Insulin Resistance Reversal Plan
Goal: Reach HOMA-IR <1.9 in 4-5 months (from anything up to 6.0 now)
Daily Foundation:
Eat say 12pm-6pm (18-hour fasting window)High protein (100-120g) important to strength and reducing insulin levels: chicken broth with ligaments and skin. – and/orSalmon or sardines daily (with skin/bones for collagen)GAPS approach: fermented foods, healthy fats, no grains/sugar
Progressive Fasting Schedule:
Weeks 1-4: One 36-hour fast weekly (For example possibly Sunday 6pm → Tuesday 6am)
Weeks 5-8: One 48-hour fast weekly (assess energy, strength)
Weeks 9+: Optional 72-hour fast monthly (if thriving on 48-hour)
Essential During Extended Fasts:
– Electrolytes: sodium, potassium, magnesium in water
– Light activity only (walking, meditation)
– Break fast gently with bone broth
Support Practices for Larger Framed People:
– Practicing Transcendental Medication would help to reduce stress and support the repair of restore gut health.
– Resistance training, suitable for people with a larger frame, 2 x weekly (never during 48-72 hour fasts)
– Expected Results: HOMA-IR <2.0 in 18-22 weeks depending on your starting IR score, with complete metabolic restoration as a result of the program.