---

There are several hormones that are involved in weight management and that control the amount of fat stored in the body. However, insulin resistance (also referred to as insulin block) is the primary imbalance closely tied to weight gain and increased body fat, in particular, increased visceral fat¹. As we discussed in Overfueling & Insulin Resistance, when our bodies are constantly fueled, the pancreas produces insulin nonstop. The insulin has nowhere to put this excess fuel (blood glucose) resulting in a state of high insulin and high glucose in the blood. This is referred to as insulin resistance and it is tightly connected to type 2 diabetes, obesity, and other ailments resulting from excess body fat.

In order to reverse the effects of insulin resistance we need to stop fueling and allow the body to detox.

Here is a list of 10 things you can do to regain control of your health and begin to detox-

1. Restrict Net Carbs² – Keep your daily net carbs intake to about 20 to 25 grams. Your carb intake should primarily be composed of leafy greens (spinach, kale, bok choy, swiss chard, collard greens, cabbage, watercress, arugula) and cruciferous veggies (broccoli, cauliflower, brussel sprouts). Restricting carbs will give your pancreas immediate relief! Here is a list of highly inflammatory “veggies” to avoid.
2. Say No to Alcohol – Cut out alcohol consumption completely for at least 4 weeks. Drinking alcohol is like consuming straight sugar, which will cause your pancreas to continue to work just as hard. Alcohol also blocks fat burning. If you are in an insulin resistant state, you need to burn off all the glucose in your blood, then break into the glycogen stores, and finally start burning off that stored fat!
3. Don’t Consume Processed Foods – This is a tough one because our lives have become a series of meals-on-the-go. Check out my list of essential Tools & Healthy-On-The-Go-Options to support you as you navigate a busy work and home life.
4. Eat More Healthy Fats – You will hear different opinions on this, especially from people that follow a strict Keto diet. Your body needs healthy fats to be able to function effectively. I like to consume about 50% of my calories in the form of healthy fats (olive oil, walnut oil, mct oil, avocado oil, etc.) Check out this article for a list of My Favorite Healthy Fats.
5. Eat Protein in Moderation – Eating excess protein can have the same effect as eating too many carbs. Your body has the ability to convert protein into glucose through a metabolic pathway called gluconeogenesis. I have found that my personal sweet spot is keeping my protein intake at around 40% of my total daily caloric consumption. If you are doing the math, this means that I like to keep the following daily macros breakdown – 10% total carbs (still keep net carbs below 25 grams which means eating sufficient fiber), 50% healthy fats, 40% protein. This is what I have found works best for my body based on my level of weekly exercise and activity. If you want tips on how to find your daily macros sweet spot take a look at Tracking Macros & Finding Your Sweet Spot.
6. Don’t Snack – Try to stick to distinct meals with periods of no consumption in between. This will allow your insulin levels to come down reaching a low point right before your next meal. Sometimes we tell ourselves that a healthy snack in between meals will hold you over so until your next healthy meal. However, snacking has the unintended consequence of not allowing insulin levels to drop and not letting your body heal.
7. Fast Intermittently – I read a great book by Megan Ramos called “The Essential Guide to Intermittent Fasting for Women.” It has a lot of useful information on the benefits of intermittent fasting on weight and hormonal balance. I have implemented a few of Megan’s suggestions in my weekly routine and have seen positive results. Essentially, giving your body a break from the constant grind of processing and breaking down nutrients, allows it to heal at a cellular level. Time-restricted eating is a great place to start if you feel overwhelmed by the thought of intermittent fasting. Time-restricted eating is when you allow yourself to eat only during certain hours of each day. The key difference is that in time-restricted eating each day looks the same, as far as your eating and non-eating windows. While in intermittent fasting each consecutive day is different from the day before. I highly recommend you pick up this book if you are interested in learning more about intermittent fasting.
8. Improve Your Sleep Hygiene – Restful sleep is become more and more of a luxury these days. Yet it is the most important restorative and regenerative activities and it is critical to the health of our bodies. Lack of sleep raises cortisol (the stress hormone) which is associated with high insulin levels. If you just eye-rolled, then focusing on sleep may be just what you need. See my post about Improving Your Sleep for more detailed tips.
9. Sweat More – Sweating is a great way to support the liver in its detoxification efforts! You can exercise to the point of sweating which also stimulates your lymphatic system further supporting detoxification. If exercise increases your appetite and causes you to eat more, then a sauna is another great way to sweat without making you hungry. And if you find yourself with time to indulge, a hot bath is another way to sweat out the toxins!
10. Get a Massage – A massage is a great way to release stress and reduce cortisol levels. It is also a good way to support your lymphatic system and detoxification.

---

1. Visceral fat is different than subcutaneous fat (the fat just below our skin). Visceral fat is found below the abdominal muscles. It surrounds important organs like your liver, stomach, and intestines. Too much visceral fat can be dangerous to your health. ↩︎
2. Net carbs are the carbs absorbed by the body. In whole foods, this is calculated as total carbohydrates less the food’s dietary fiber content. Dietary fiber are carbs that our bodies cannot digest and there cannot use as fuel. Fiber is very important for healthy digestion and to keep regular bowel movements. ↩︎