Are you one of those folks frustrated with your weight loss journey—doing everything “right” but the scale refuses to budge? You might even be blaming your thyroid, convinced it’s the culprit. But let me tell you: for most people, it’s not the thyroid hormone stalling your progress. It’s all about a totally different hormone—insulin. And if you’re like one in three adults in the US, you could be dealing with insulin resistance. The good news? There are simple lifestyle changes—”levers”—you can pull, starting today, to break this cycle and boost your results. Let’s get into the game-changing steps you can use! (Based on the insights of Dr. Annette Bosworth)
Key Takeaways:
- Insulin resistance is a major but often overlooked reason many people struggle with weight loss.
- Changing a few key lifestyle “levers” can have immediate effects on insulin resistance.
- Monitoring carbs, using time-restricted eating, and optimizing when and how you move are some of the most powerful tools.
1. Master the 20 Total Carbohydrates Rule
Here’s the deal: insulin-resistant bodies react to carbs way differently than others. If you’ve tried keto or carnivore diets and still haven’t dropped those pounds, it might be because you’re not actually hitting ketosis—the fat-burning “sweet spot.” The only real proof of ketosis is making ketones, and that happens when you seriously limit carbs. For insulin-resistant folks, this means keeping total carbs (not net carbs!) under 20 grams per day. No sneaky “net carb” count shortcuts—just the total, all-in-one number. Even healthy-sounding carbs like more fruits or veggies can hinder your progress, so grab a ketone meter and check your levels, especially if your results slow down.
2. Forget Net Carbs—Go By the Label, But Check Carefully
Low carb labels are everywhere, but here’s a dirty little secret: many brands add cheap fiber to lower the net carb number, yet insulin-resistant people still get a spike in insulin after eating them. Those “hidden carbs” sabotage your progress, even when you think you’re following the rules. Stick to whole foods, keep an eye on ingredients, and avoid marketed “low carb” items that play with the net carb formula. Your hormone levels (and your waistline) will thank you for keeping it simple.
3. Try Time-Restricted Eating (TRE)
Now let’s talk about when you eat—not just what. Time-restricted eating, also known as intermittent fasting, is like a reset button for your metabolism. Start with a window of eight hours during the day when you eat your meals, then gently narrow that window. Push it down to seven, six, or even five hours if you’re up for it. Somewhere along the way, you’ll likely see a return of those precious ketones, signaling your body is burning fat again. And remember, your eating window starts the minute you consume any calories, not just your main meals. Need to fit in with family dinner? Try moving that meal earlier in the day, or sipping on broth while your family finishes up if you need to keep your window tight.
4. Slide Your Eating Window Towards Sunrise
What if you’ve squeezed your eating window as much as you comfortably can, but you’re still not seeing progress? It might be time to slide your eating window toward sunrise. Our bodies seem to burn food more efficiently earlier in the day. If your family eats together, see if you can all move meals a bit earlier. If that’s not possible, prioritize your own eating schedule during weekdays and enjoy more flexible timing on weekends. Remember, these changes shouldn’t cost you precious time with loved ones—they should fit into your life, not take it over.
5. Focus on Sweating, Not Just Exercise
You’ve probably heard that exercise is vital for weight loss. While moving your body is important, with insulin resistance, the real battle is won in the kitchen—not the gym. Instead of stressing about strenuous workouts, focus on simply sweating. A sauna is an excellent start, especially if exercise feels tough right now. Aim to get your heart rate to a gentle “zone two”—where you can still talk, but not sing. Once you’re fit enough for 20 minutes at this level, switch over to an activity you genuinely enjoy. The point is consistency, not perfection. Just don’t try to change everything at once! Choose what fits into your lifestyle.
Conclusion
You don’t have to let insulin resistance control your weight or your health. By pulling just a few of these levers—managing those tricky carbs, nailing your eating schedule, and using simple sweating strategies—you’ll be on the path to feeling and looking better. Don’t get discouraged if progress seems slow at first; your body is re-learning a healthier way to process food.
Source: Dr. Annette Bosworth