Elevated insulin levels are associated with a long list of chronic health issues. Too much insulin in the body is highly inflammatory and it can lead to diabetes, increase brain aging and dementia risk, mess up hormones and make menopause symptoms worse. High insulin also highjacks your metabolism and will make it even harder to maintain or lose weight.

Here are my top tips for lowering insulin:

• Move the body – weight training and body resistance 2-3 days per week to build muscle. Walk after meals especially after dinner (even 10 minutes is helpful!)

• Support a healthy circadian rhythm  – get sunlight in the morning and eat protein for breakfast.

• Get enough sleep.

• Reduce stress and enhance parasympathetic tone. Boost oxytocin by, for example, getting a massage or spending time with friends and doing things that bring you joy.

• If you’re a woman, maintain a good level of estrogen and progesterone, these hormones enhance insulin sensitivity.

• Also, if you’re a woman, address high testosterone levels (like in PCOS), and avoid taking a progestin only birth control pill (which has a high androgen index). Too much testosterone can reduce insulin sensitivity.

• If you’re a man, the opposite is true. Too little testosterone can reduce insulin sensitivity.

• Fixing any underlying gut problem because inflammation from the gut can cause or worsen insulin resistance.

Diet Strategies:

• Eat enough protein – include protein with every meal.  Protein helps stabilize blood sugar and thus reduce surges of insulin. Always focus on protein for breakfast and keep carbs low at breakfast (such as  ¼ to ½ cup of berries)

• Avoid processed food – chips, crackers, cereals and many boxed foods found in the aisles. Shop the perimeter of the grocery store. These packages foods contain vegetable and seed oils which are problematic

• Avoid snacking! Aim to eat 3 solid meals per day. Grazing is not healthy. It’s ok to skip breakfast some days in order to get that prolonged overnight fast. Aim to eat at the same time every day, which helps the circadian rhythm.

• Reduce carbohydrates in the form of flour, bread, pasta, corn, tortillas, potatoes, sugar, cookies, pastries, white rice, bagels. Focus on whole grains and starchy veggies – wild rice, quinoa, oat bran, sweet potato, winter squashes, parsnips. Choose Low glycemic foods (<60)

• Limit Grains to ½ cup per day
  • Choose red or white quinoa, wild rice, red or black rice.
  • For noodles – spaghetti squash, zucchini noodles, hearts of palm pasta, shiratake noodles
  • Instead of rice use cauliflower rice or mashed cauliflower or parsnips instead of white potato

• Increase Vegetables and fiber:
  • Aim to eat at least 4-5 cups vegetables daily. Best vegetables are low glycemic vegetables- greens (kale, spinach, collards, chard, arugula), string beans, zucchini, celery, cucumbers, broccoli, cauliflower, cabbage, bok choy, mushrooms, Brussel sprouts, asparagus, peppers.
  • Good fiber sources include vegetables, oat bran, flax seeds, chia seeds, beans and legumes.

• Fruit: 1 to 2 servings per day only (1 serving is ½ cup of medium piece). Low sugar fruits include  berries and pomegranate.

• Increase polyphenols (healthy plant chemicals)
  • berries (blueberries, blackberries, raspberries), cherries, black currants, red grapes pomegranate.
  • Nuts such as walnuts, pecans, hazelnuts. Flax seeds.
  • Think purple and red – purple/red carrots, red cabbage, red onion. Grains – red or black rice, red quinoa.
  • Black olives, olive oil.
  • Soy (organic tofu, tempe, miso and unsweetened soy milk)

• Include green tea, 1-2 cups per day (Match is a great choice)

• Limit Alcohol – 3 drinks per week or less is best

Resources: The Metabolism Repair Manual for Women by Lara Briden

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.