🩸 Insulin Resistance
Visceral adiposity driving resistance
Central/belly fat, high waist circumference.
A daily step floor plus protein at each meal.
Steps (NEAT) drive more fat loss than most gym plans; protein preserves muscle as the belly fat comes off.
Move — the mechanics that fix it: Deficit + protein
Moderate energy deficit, high protein/fiber, daily steps; resistance to protect lean mass.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Bodyweight Squat
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: 30g (goal), protein: 130g (goal), magnesium: 400mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
- Tirzepatide (Mounjaro / Zepbound) — ★★★★★
- Berberine — ★★★★☆
- Green Tea Extract (EGCG) — ★★★☆☆
- Caffeine — ★★★★★
- Testosterone (TRT) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes insulin resistance?
Visceral adiposity driving resistance. Central/belly fat, high waist circumference.
What exercises help insulin resistance?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Bodyweight Squat.
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: Semaglutide (Ozempic / Wegovy / Rybelsus), Tirzepatide (Mounjaro / Zepbound), Berberine, Green Tea Extract (EGCG), Caffeine.