Having high insulin sensitivity reduces blood sugar and allows the cells in your body to use more blood glucose effectively.

Here are some natural ways to get started today:

• Lower your carbs. Eat more healthy meats and fats. Start with 100g of carbs if you are new to this. Then work your way to 50g of carbs per day. Check out the macro calculator based by your weight, height, etc.
• Eliminate sugar and processed foods. Start slowly, then start throwing out junk food in your refrigerator and cupboards. Your body will thank you for it.
• Drink more water and less sodas.
• Sleep more. I try to get in 7-8 hours of sleep every night.
• Eat more leafy green vegetables – kale, microgreens, collard greens, spinach, cabbage, beet greens, watercress, and romaine lettuce.
• Exercise – Working out at least 3x a week. I normally work out 3 times a week for 30-60 minutes and I incorporate at least a total of 90 minutes of cardio throughout the week. For cardio, I usually walk my dog or go for a brisk walk to the grocery store instead of drive the car there.
• Reduce Stress – Yoga, meditation, play with your kids in the park, or walk your dog, start a hobby like painting or crafts.
• Lose weight – Lose weight around the mid section. Losing fat around the abdomen will lower your risk of heart disease and greatly improve insulin sensitivity.
• Eat More Soluble Fiber – Eat fibrous foods like strawberries, raspberries, beets, broccoli, artichokes, brussels sprouts, avocados, split peas, almonds, chia seeds, and lastly, one of my favorites: dark chocolate 🍫🍫🍫
• Eat healthy fats – avocados, cheese, dark chocolate, whole eggs, fatty fish like salmon, nuts like almonds and macadamia nuts, chia seeds, and cook with extra virgin olive oil, coconut oil, or with grassfed beef tallow or organic pork tallow, or pasture raised leaf lard.
• Drink More Green Tea – Lose the diet soft drinks. I drink this green tea.
• Incorporate apple cider vinegar into your drinks, baking, and cooking.
• Cook with Herbs and Spices. Turmeric helps reduce inflammation.
• Add a Pinch of Cinnamon. True Story: A co-worker of mine puts cinnamon into her hot drinks daily and she no longer craves sugar.
• Try intermittent fasting. Fasting for 16 hours and having an eating window of 8 hours is the most incorporated type of fasting. Otherwise called 16:8. Most of the time when you are fasting, you are sleeping half that time if you sleep 7-8 hours every night. During fasting time, you can have tea, coffee, or water. For the tea and coffee, do not add anything to it or it will break your fast.