Natural Diabetes and Insulin Resistance Reversal Through Diet

Deep Dive

This episode argues that diabetes and insulin resistance can be naturally healed through specific dietary and lifestyle interventions, emphasizing that conventional medical advice often falls short. The core strategy involves anchoring meals with protein, incorporating healthy fats, consuming colorful fruits and vegetables, and strategically using coffee and apple cider vinegar to improve insulin sensitivity and mitochondrial function, leading to rapid metabolic healing.

The foundational principle for healing diabetes and insulin resistance is prioritizing protein at every meal, aiming for 30-50 grams per meal. This macronutrient stabilizes blood sugar, curbs cravings, and promotes satiety, reducing the likelihood of overeating and enabling longer periods between meals. Following protein, healthy fats such as those from extra virgin olive oil, avocados, and pasture-raised eggs are crucial for blood sugar stability and reducing inflammation, while avoiding processed seed oils which exacerbate oxidative stress. Colorful fruits and vegetables are essential for their fiber content, which aids blood sugar regulation, and their phytonutrients, which support gut health and mitochondrial regeneration. These compounds trigger mitophagy, the removal of damaged mitochondria, and mitochondrial biogenesis, the creation of new, healthy mitochondria, which are vital for efficient fat burning and metabolic health.

Coffee is presented not just as a stimulant but as a functional beverage that can enhance mitochondrial health through compounds like caffeic and chlorogenic acids, with studies suggesting increased consumption is linked to a lower risk of type 2 diabetes. Apple cider vinegar is highlighted for its potent ability to stabilize blood sugar and insulin levels, supported by research indicating reductions in hemoglobin A1c and fasting glucose with regular intake. The acetic acid in apple cider vinegar is credited with strengthening mitochondrial function.

The recommended meal structure involves two to three meals within a six to eight-hour eating window, a form of time-restricted feeding. A sample meal includes a chicken veggie omelet with eggs, chicken, and nutrient-rich vegetables, cooked in healthy fats like grass-fed butter. Another option is a chicken or salmon salad with vegetables and extra virgin olive oil dressing. For dinner, a substantial portion of grass-fed steak with sautéed vegetables and olive oil is suggested. Consuming coffee in moderation and taking diluted apple cider vinegar before meals further supports these metabolic goals. Combined with regular movement, walking, and resistance training to build muscle mass, which acts as a "glucose sponge," these strategies can lead to significant improvements and potentially reverse diabetes within days.