Once we realize that this is a HUGE issue in our health and health care and we understand that our family or we might be affected by it RIGHT NOW, the next question is, how can I fix this?

This picture represents the nuts and bolts of my Insulin Resistance program.

It is a road map, a concept model, and an overview of what I include with the people I work with.

All the details and specifics will differ for each person, and a full review of each case, each individual’s situation, and history is needed to put these pieces correctly.

Support concepts like home monitoring and specific eating models (Keto, Paleo, Zone, Vegetarian, etc.) and potential supplemental support are all incorporated based on need and desire in a case-by-case manner.

I have written in detail about every point on this slide.

The info is out there.

I give you this overview because it is essential that people fully understand that it takes an intentional effort and change in lifestyle to reverse this issue of Insulin Resistance.

Lifestyle is not a diet or fad workout. It is not a mantra or juice, pill, powder, or potion. And it is not “ONE THING” that is done forever.

Lifestyle is an evolving, ever-changing concept that ebbs and flows as you and your life do. It changes as you get healthier, lose weight, and get stronger both physically and mentally.

It might sound like a lot……but understand you have a lifestyle now that includes all of this….whether you realize it or not and whether you are doing it correctly or not.

Stay calm, but instead, be inspired. Take some time, design your plan, and go at it! This is why I do 6-month programs, not six weeks!

Many Americans don’t overeat……they eat too often.

Meal frequency can play a huge role in weight loss, athletic performance, muscle, health, healing, and chronic promotion of diseases.

Eating 5 to 7 times daily, 3-4 meals, and 2-3 snacks terrorizes people’s metabolism and hormonal balance.

And why? All in the name of attempting to keep blood sugar levels in range? To not get hungry or to feel satisfied? Falsely thinking you are raising your metabolism?

As it turns out, an increase in meal frequency of 5-7 times daily does none of the above. Still, it will drive oxidative stress, inflammation, insulin resistance, weight gain, and hormonal imbalance. 

It can cause hunger and push off our natural hormonal cascade into the evening, disrupting sleep and eliminating valuable detoxification mechanisms, REM sleep, and hormonal and neurotransmitter resetting. BAD.

Reality check: if you can’t go 4 hours without eating, you get headaches, dizziness, irritability, hunger pains, etc., then you have some work to do. It means your system is fragile, and you likely have a toxicity issue or carb addiction.

None of those symptoms are usually from true medical hypoglycemia….aka low blood sugar, outside of insulin therapy.

So what am I to do? Start by eating just three times a day. Three meals a day with no snacking. Eat breakfast, lunch, and dinner if you are starting your health journey. Don’t count calories or eat anything special…..yet.

In a time when hormones start to respond, hunger starts to ease, and cravings and emotional eating are more under control, then we can talk about shifting WHAT you eat more specifically. First things first.

Give it two weeks, commit, and see how it goes. You will be pleasantly surprised.

This is step one in the new “Lifestyle Medicine Paradigm,” Part of the reason is that eating less and exercising more does not work in the long run and can make you worse.

We can do better!

If you need a plan, structure, and accountability, message me about my 6-Month Program and join “Insulin Friendly Fasting Secrets.”

Dr. Don