LowGBS: 88 (High Risk)nutrition

Insulin Resistance Reversal Protocol

Developer: Jason Fung, Benjamin Bikman, functional medicine

3-6 months for significant reversal, 6-12 months for complete reversal

Protocol Overview

Evidence-based protocol to reverse insulin resistance through diet, fasting, exercise, and targeted supplements. Addresses root cause of type 2 diabetes, PCOS, fatty liver, cardiovascular disease.

Conditions Treated

Insulin resistance

metabolic syndrome

prediabetes

Protocol Steps

Testing: Fasting insulin (most important - >5 µIU/mL suggests IR), fasting glucose, A1C, calculate HOMA-IR (>2.0 is IR), oral glucose tolerance test with insulin measurements, lipids (high triglycerides, low HDL), liver enzymes (NAFLD common)

Diet - low carb or ketogenic: <50-100g carbs daily, emphasize: Protein 1.2-1.6g/kg, healthy fats (olive oil, avocado, nuts, fatty fish), non-starchy vegetables, eliminate: Sugar, refined carbs, processed foods, seed oils, fruit juice

Alternative: Low-fat plant-based (less common for IR reversal but works for some)

Intermittent fasting: Time-restricted eating 16:8 or 18:6 (skip breakfast or dinner), extend to OMAD if tolerated

Benefit: Reduces insulin exposure (insulin drives insulin resistance - fewer meals = less insulin)

Extended fasting: 24-36 hour fasts 1-2x/week for aggressive reversal (see FA-001 for protocol)

Eliminate snacking: 3 meals or less, no snacks (constant eating = constant insulin = insulin resistance)

Exercise - resistance training: 3-4x/week (builds muscle, muscle is insulin-sensitive tissue) - compound lifts, progressive overload

HIIT or cardio: 3-4x/week for glucose disposal

Post-meal walks: 15-20 min walk after meals (improves glucose clearance)

Berberine: 500mg 3x/day with meals (activates AMPK, improves insulin sensitivity comparable to metformin in studies)

Metformin: 500-1000mg 2x/day (if prediabetic or diabetic - improves insulin sensitivity, reduces hepatic glucose output, prevents progression)

Inositol: Myo-inositol 2000mg 2x/day (improves insulin sensitivity, especially in PCOS)

Alpha-lipoic acid: 600-1200mg daily (improves glucose uptake, antioxidant)

Chromium: 200-1000mcg daily (enhances insulin signaling)

Magnesium: 400-800mg daily (most IR patients deficient, needed for insulin signaling)

Vitamin D: Optimize 50-80 ng/ml (low D associated with IR)

Omega-3: 2-3g EPA/DHA (anti-inflammatory, improves insulin sensitivity)

Cinnamon: 1-6g daily (improves insulin sensitivity modestly)

Bitter melon: 500-1000mg before meals (traditional diabetes remedy, modest glucose lowering)

Vinegar: 1-2 tbsp apple cider vinegar before meals (improves post-meal glucose response)

Weight loss: If overweight, lose 10% body weight (visceral fat is insulin resistant - losing it reverses IR), low-carb + fasting very effective

Sleep: 7-9 hours (sleep deprivation causes insulin resistance acutely)

Stress management: Chronic cortisol drives IR - meditation, adaptogenic herbs, therapy

Avoid: Sugar, refined carbs, frequent meals/snacking, seed oils, sedentary lifestyle

Monitor: Retest fasting insulin and HOMA-IR every 3 months - goal fasting insulin <5

Key Resources

The Diabetes Code by Jason Fung, "Why We Get Sick" by Benjamin Bikman, low-carb and IF research, insulin resistance literature

Contraindications & Risks

Berberine lowers blood sugar (monitor if diabetic, may need to reduce medication), fasting not for type 1 diabetes, metformin can deplete B12

Important Notes

Insulin resistance is epidemic - affecting 88% of US adults to some degree (per metabolic health biomarkers). Root cause of: Type 2 diabetes, PCOS, fatty liver (NAFLD), metabolic syndrome, cardiovascular disease, Alzheimer's ("type 3 diabetes"). Mechanism: Chronic hyperinsulinemia (from diet high in refined carbs, frequent eating) causes cells to downregulate insulin receptors (resistance). Fasting insulin is best test - >5 µIU/mL suggests early IR, >10 clearly insulin resistant. HOMA-IR calculation: (fasting insulin × fasting glucose)/405 - >2.0 is IR. Reversal strategies: Reduce insulin exposure (low-carb diet, fasting, fewer meals) + improve insulin sensitivity (exercise, weight loss, supplements). Low-carb/keto dramatically improves IR - reduces glucose load, lowers insulin. Intermittent fasting reduces meal frequency (less insulin exposure). Extended fasting even more powerful - 24-36 hour fasts deplete glycogen, reduce insulin profoundly. Berberine is star supplement - multiple RCTs showing effects comparable to metformin. Activates AMPK (cellular energy sensor), improves glucose uptake. Inositol for PCOS-related IR (see HC-003). ALA improves glucose disposal. Magnesium deficiency impairs insulin signaling (most Americans deficient). Exercise, especially resistance training, builds muscle (insulin-sensitive tissue) and improves GLUT-4 translocation. Visceral fat is insulin-resistant and pro-inflammatory - losing belly fat reverses IR. Sleep deprivation acutely causes IR (even one night of poor sleep). Continuous glucose monitor (CGM) is powerful tool - see real-time blood sugar responses to foods, identify individual triggers. IR is reversible - not a one-way street. Type 2 diabetes can be reversed in early stages with aggressive lifestyle. Fung's clinic routinely reverses T2D and eliminates medications.

Also Effective For

Type 2 Diabetes Reversal

Key Supplements & Herbs in This Protocol

Supplements

Berberine

Critical Safety Warning

This protocol is documented for educational purposes only. The Gabriel Bullshit Score (GBS) of 88 reflects significant institutional response and controversy. Some alternative health protocols have resulted in serious harm or death.

Always consult with qualified healthcare professionals before beginning any treatment. Do not delay or forego proven medical care.

Quick Overview

Evidence LevelLow

GBS Score88 / 100

Categorynutrition

DeveloperJason Fung, Benjamin Bikman, functional medicine

Duration3-6 months for significant reversal, 6-12 months for complete reversal

About GBS Score

The Gabriel Bullshit Score reflects the magnitude of institutional response, controversy, and documented concerns. Higher scores indicate greater institutional pushback, not necessarily inefficacy. This is a research tool, not medical advice.