🩸 Insulin Resistance
Poor glucose disposal / inactivity
Rising fasting glucose or HbA1c, post-meal energy crashes.
A 10-minute walk after your biggest meal.
A short post-meal walk blunts the glucose spike ~30% — the best effect-per-minute in all of health, and zero planning.
Move — the mechanics that fix it: Muscle as glucose sink
Resistance training + post-meal walks; build muscle to soak up glucose.
- Bodyweight Squat
- Chin-Up
- Bench Press - With Bands
- Air Bike
Fuel — foods to fuel it
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
Daily nutrient targets: fiber: 35g (goal), protein: 100g (goal), magnesium: 400mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Berberine — ★★★★☆
- Metformin — ★★★★★
- Myo-Inositol (+ D-Chiro) — ★★★★☆
- Acarbose — ★★★☆☆
- Magnesium — ★★★★☆
- Caffeine — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes insulin resistance?
Poor glucose disposal / inactivity. Rising fasting glucose or HbA1c, post-meal energy crashes.
What exercises help insulin resistance?
Key movements: Bodyweight Squat, Chin-Up, Bench Press - With Bands, Air Bike.
What should you eat for insulin resistance?
Foods that support it: Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Thunder Tea Rice (Lei Cha), Popiah, Salmon (cooked).
What supplements help insulin resistance?
Evidence-ranked options: Berberine, Metformin, Myo-Inositol (+ D-Chiro), Acarbose, Magnesium.