Are you struggling to lose weight, feeling low on energy, or just can’t seem to shake that stubborn belly fat, no matter what you do? You might be dealing with insulin resistance—and if that’s the case, the old rules for eating, exercise, and health simply no longer work. But here’s the good news: Reversing insulin resistance doesn’t require superhuman willpower, military-style workouts, or starving yourself. It just requires you to understand—and follow—three new rules. (Based on the insights of Dr. Annette Bosworth)
Key Takeaways:
- Focus on your insulin response—not calories—to guide your food choices.
- Eat your meals earlier in the day and stop eating after dark.
- Measure your progress by tracking your glucose and ketone levels.
Ready to reset your metabolism? Let’s dig into these three essential rules for mastering insulin resistance and finally reclaiming your health.
1. Track Insulin, Not Calories
Most diet advice revolves around “calories in versus calories out.” But when it comes to insulin resistance, that old strategy just doesn’t cut it. Your body isn’t counting calories—it’s responding to hormones, especially insulin.
Why focus on insulin?
Insulin is like your body’s fat-storage manager. When insulin levels are high in the presence of food, it tells your body to stash away that energy in your liver, muscles, or fat cells. When insulin stays low, your body can burn fat instead of saving it.
Many people with insulin resistance have bodies that crank out way too much insulin, making fat gain almost effortless—no matter how much you “watch your calories.” Instead, you need to start monitoring the things that cause spikes in insulin:
- Carbohydrates: These cause the highest insulin spikes. Think bread, rice, sweets, and sugary drinks.
- Protein: Triggers a moderate increase in insulin.
- Fats: Cause the lowest insulin response.
Essentially, you want to prioritize healthy fats and keep carbs super low—under 20 grams per day is a good starting point. And don’t panic about the higher calorie count from fats. Eating fat in a low-insulin state will actually boost your metabolism and help you burn more energy.
Real-life tip: Try swapping out most breads, pastas, and grains with healthy fats like avocado, nuts, olive oil, and coconut oil. Your daily menu might shock your “calorie brain,” but remember, it’s insulin—not calories—that matters most now.
2. Don’t Eat After Dark
You may have heard that late-night snacking is a bad idea. With insulin resistance, that advice becomes a hard rule.
Why does meal timing matter?
Your body’s insulin production follows your daily rhythm (circadian rhythm). Even fat and protein cause small insulin bumps, and your body naturally has a morning rise in cortisol (which triggers more glucose and then, more insulin).
Eating after sunset, when your metabolism is winding down, leads to higher insulin levels and makes it harder to burn fat and repair your body during sleep. The longer you go between your last meal and bedtime, the healthier your insulin response will be the next day.
What to do:
- Eat your meals during daylight hours.
- Front-load your calories, eating bigger meals earlier in the day.
- Stop eating anything (even snacks) after dark for the best results.
Pro tip: If you need help with nighttime cravings, have a satisfying, high-fat meal in the early evening. This keeps you full and minimizes insulin production through the night.
3. Measure It to Change It
You can’t manage what you don’t measure. If you’re serious about reversing insulin resistance, regular tracking is essential—but don’t worry, you don’t need to constantly prick your finger for insulin levels (which are super volatile). There’s a better way: Track your glucose and ketone levels.
How do you do this?
Monitor both your blood glucose and ketones, ideally first thing in the morning before you eat, drink, or exercise. This gives you a clear snapshot of your metabolic health.
There’s a simple calculation called the Dr. BOS Ratio:
- Take your glucose number (in mg/dL) and divide it by your ketone number (in mmol/L).
- The lower the ratio, the lower your overall insulin—and the more fat you’re likely burning.
Why is this so powerful?
Measuring glucose and ketones together offers a real-time proxy for what insulin is doing in your body. It’s not just a one-off number; tracking over time shows you how your metabolism responds to changes in diet, sleep, and stress.
Bonus: You can get easy, at-home testing monitors to track these numbers. Once you start, it’s motivating to see your Dr. BOS Ratio improve as you make better choices!
Frequently Asked Questions
Is insulin the enemy?
Not at all! Insulin is essential for life, but chronic overproduction leads to weight gain and health problems. The key is to keep it balanced and avoid unnecessary spikes.
What about people who take insulin (like type 1 diabetics)?
If you’re on doctor-prescribed insulin, these rules aren’t for you, because manipulating insulin in that context can be dangerous. This advice is for those not using insulin injections.
I’m afraid of high-fat diets. Aren’t fats bad for my heart?
Healthy fats (like those from avocados, nuts, olive oil, and fatty fish) are essential to good health and actually lower insulin responses. If you have a health condition, always check with your doctor first, but for most people, the real culprit behind poor heart health is sugar and high insulin, not natural fats.
Conclusion
Understanding and reversing insulin resistance doesn’t have to be overwhelming. By focusing on insulin, changing up your meal timing, and tracking your real progress, you’re empowering yourself with the best science and strategies to take back your health. Remember: It’s not about perfection or punishment—it’s about working smarter with your body’s real needs.
Take the leap and start following these three rules today. Your energy, metabolism, and waistline will thank you in the weeks to come!
Source: Dr. Annette Bosworth