How to reduce insulin resistance.

1. Build muscle through resistance training, more muscle mass 2. Flatten the Glucose curve 3. No liquid calories, better eat fruit whole 4. Pairing carbohydrates with Protein and fat 5. Stop constant snacking, get hungry before eating again 6. Manage chronic Stress 7. Sleep (consistently 7-9 hours per day) 8. Eat the greens (fiber) first, carbohydrates last, have lots of Fiber for your gut bacteria 9. Eat earlier in the day, not late in the evening, create Insulin free periods of time (f.e. fasting) 10. No naked sugars (See above...) 11. Bloodtests: get messured for Hba1c, Fasting Insulin, triycerides and Cholesterol (TG/HDL) 12. Reduce ultra processed foods (> 5 ingredients or things you dont recognize are a warning sign) 13. Reduce alcohol, no alcohol is best 14. Dont measure BMI, measure waist! 15. Take Medication as Support If you need to 16. Dont strive for perfection, consistency is more important.