Supplements for Insulin Resistance

[BookLover2020]

Hello Everyone,

I've been reflecting on my symptoms and have come to realize that they are all connected to insulin resistance.

These include issues like brain fog, not feeling satisfied after meals and feeling dizzy in the evening etc. The good news is that my fasting insulin levels are now within the normal range:

Fasting Insulin: 6.9 mIU/L (normal range: <10) - 25.05.2024

FT3: 6.5 pmol/L (normal range: 3.1 - 6.8) - 29.06.2024, approximately 5 hours after T3 (mid-morning, fasting)

I've also made some significant dietary changes since April 2024:

Eliminating sweets, cakes, desserts, alcohol completely and sugar in coffee/tea.

Having early dinners between 6-7 PM from Monday to Thursday, with breakfast the following morning at 8 AM.

Monitoring my portion sizes, especially for rice and bread.

In addition, I exercise twice a week, which includes swimming one day and an intense cardio/strength gym class on another day.

My current weight is 80kg and I'm 176cm tall.

However, I am still struggling with brain fog, which is a major concern as I work in IT and need optimal brain function. I suspect that my previous habits of drinking sugary coffee and ordering takeaways during stressful work periods have contributed to my current condition.

Could anyone suggest supplements or tips to help with insulin resistance? Your advice would be greatly appreciated.

Also can anyone suggest a good breakfast that can keep you full for the whole morning without snacking.

Recently I tried the Steel Cut Oat porridge with water and a bit of salt. It keeps you full for 3-4 hours! Any other diet tips are welcome!

In terms of medication, I'm currently on 100mcg T4 and 10mcg T3 (Thybon Henning).

Thank you!

[radd]

BookLiver2020

Instead of focussing just on insulin resistance l’d be looking to improve the whole glucose utilising systems as one influences the another.

Supplements I’ve previously used are inositol, alpha topic acid and blood sugar balancers - berberine, cinnamon, zinc, chromium. You can get good combos as these supps frequently work together. Also mannitol but I haven’t used this.

Porridge for breakers is great. I also use a lot of protein to fill up - scrambled eggs, ham or meat left overs. I like the yellow pea pasta (that isn’t really pasta but protein).

Blood glucose/insulin issues are common in hypo as need stable thyroid hormones and cortisol to function best. It sounds as if you’ve made some positive changes.

[BookLover2020 in reply to radd]

Thank you radd

I will look up those supplements. I did use this for a month but I'm still thinking if I should order this again: cytoplan.co.uk/blood-glucos...

I keep hearing about berberine. I'm keen to find out feedback from other people who have used this supplement before.

I'm also not keen on prescription medications as I am already on two. I prefer lifestyle changes like diet, sleep and exercise.

[sparkly]

I believe berberine supplement on top of high protein and strength training has massively helped me.Also 3 chucky eggs (1.20 in microwave mashed up) and a slice of wholemeal toast is my quick breakfast that keeps me full. Or Greek yogurt and berries with a bit of added protein powder

Regarding brain fog, testosterone cleared that up, I can now drive with music on. Hasn't helped with memory/concentration issues though

[SilverAvocado]

Booklover, for breakfast I always think of that old saying: Breakfast like a king, lunch like a prince, and sup like a pauper. A bit silly, but I think the message is good, breakfast should be a substantial meal. Personally I have always struggled with something like porridge. Even though it is always said to be slow digesting, I find it very carby and I'll be hungry again very shortly. I find I need a lot more fat and protein.

My go to breakfast for years has been a microwaved sweet potato, fried egg (often supplemented with fried mushrooms or any other veg that needs using up, and occasional black pudding for iron), plus salad including half an avocado, and usually some kimchi or sauerkraut. Used to have the egg on toast, but slowly moved to a very substantial rye bread and eventually ditched it for the sweet potato, which feels a lot more wholesome.

Very filling and a decent amount of fat, protein, and leafy greens. But I got to this breakfast in many steps over the years. I think just switching to eggs or meat plus a bit of veg or fruit is a big improvement over cereal. But I am very anti-grain, so others may disagree a bit with whether you want grains so baked into your everyday diet.

[Bertwills]

I’m a fan of Berberine especially the Time Health one which doesn’t upset my stomach. I tried stopping it when on a very low carb diet for five months & my Blood sugar reading rose by five points so on to the edge of diabetes. It dropped again when I reintroduced Berberine. It think it’s invaluable. Radd is correct as lots of supplements can also help.

I’ve watched Glucose Goddess videos on You Tube too. The order you eat your food can be important.Always start a main meal with a vegetable starter ideally dressed with oil & vinegar. A spoonful of diluted cider vinegar a day before a main meal is v helpful.

For breakfast I have 2 egg omelette sometimes made with banana in & two high meat sausages, followed by 100% percentage cocoa diluted with hot water & almond , cashew or hazelnut milk. Sometimes an apple or berries & yoghurt to follow. Few carbs. No grain.