![Dr Boz: Reverse Insulin Resistance Once & For All [EAT THIS]](https://wm-img.halpindev.com/p-briefread_c-10_b-10/urlb/aHR0cDovL2ltZy55b3V0dWJlLmNvbS92aS9CcDVhMWJjVXhYVS9tYXhyZXNkZWZhdWx0LmpwZw==.jpg)
TLDR;
Dr. Annette Bosworth (Dr. Boz) discusses insulin resistance and how to reverse it through diet and lifestyle changes. She emphasizes that managing insulin levels is key to overcoming chronic health issues like weight gain, diabetes, and depression. Dr. Boz shares practical tips, including home tests to spot high insulin, dietary adjustments, and supplement recommendations.
- Insulin resistance is a root cause of many chronic health issues.
- Simple tests can help identify high insulin levels at home.
- Dietary changes, like reducing powdered foods and focusing on whole foods, can significantly impact insulin resistance.
- Supplements should be chosen carefully, as some can spike insulin levels.
Intro [0:00]
Dr. Bosworth discusses how insulin dictates fat storage and how to control it by monitoring glucose and ketones at home. She shares a story of a 65-year-old man whose 21-day fast failed to improve his blood sugar or ketone levels, highlighting the importance of metabolic health before attempting drastic measures. Dr. Bosworth introduces the concept of using sardines to improve metabolic markers. She also mentions a simple test involving pressing on the shin to check for elevated insulin.
The worst food driving belly fat [2:21]
Dr. Bosworth identifies powdered food, including protein and fat powders, as a major contributor to belly fat and insulin resistance, especially for those who have been overweight for a long time. These pulverized foods cause an excessive insulin response due to their fine particle size. She suggests an experiment to test the impact of powdered protein on morning fasting glucose and ketone levels, comparing the results with those obtained after consuming whole protein sources like sardines.
The 21-day fast that backfired [9:03]
Dr. Bosworth shares a patient story about a 65-year-old man with diabetes who underwent a 21-day water fast, which resulted in minimal improvement in blood sugar and ketone levels. This highlights that fasting can be detrimental for individuals with compromised metabolic health. The patient's mitochondria suffered, and his condition worsened. Dr. Bosworth contrasts this with the patient's later success using a sardine-based diet to improve his metabolic markers.
Why a 24-year-old wanted Mounjaro [23:42]
Dr. Bosworth discusses a 24-year-old patient who requested a prescription for trappepide (Mounjaro) to lose a few pounds, despite not being significantly overweight. The patient exhibited subtle signs of insulin issues, such as cravings and slight metabolic disturbances. Dr. Bosworth agreed to prescribe the drug on the condition that the patient followed a ketogenic diet and documented her progress. The patient experienced significant improvements with diet alone, even before starting the medication, illustrating the impact of insulin management on overall health.
How to spot high insulin at home [32:35]
Dr. Bosworth explains how to identify elevated insulin levels through physical signs. One method involves pressing a thumbnail against the shin bone to check for swelling, indicating fluid retention due to high insulin. She also notes that darkened skin in the folds of the body, such as the armpits and groin, can be a sign of insulin resistance. Elevated blood pressure is another indicator. She suggests a simple test: following a ketogenic diet for a few days to see if energy levels and overall well-being improve, which can indicate pre-existing insulin resistance.
The biggest mistake people make on keto [39:40]
Dr. Bosworth identifies the biggest mistake people make on keto as "ass over apricot," or going all-in without properly preparing their bodies. She emphasizes the importance of gradually transitioning into ketosis to allow the cells to adapt and efficiently use ketones. She advises against extreme measures like prolonged fasting without first establishing a foundation of metabolic health.
Rules 1 and 2: what to track and when to stop eating [43:14]
Dr. Bosworth outlines two key rules for starting a ketogenic diet: track insulin, not calories, and avoid eating after dark. She recommends using urine ketone strips to monitor ketosis and tracking carbohydrate intake with the Chronometer app, aiming for under 20 total carbohydrates per day. She advises eating earlier in the day to align with natural insulin sensitivity patterns, suggesting that the last bite of food should be consumed by 1 PM for those with significant insulin resistance.
The Doctor Boz Ratio explained [49:13]
Dr. Bosworth explains the Dr. Boz Ratio, a simplified method to assess the impact of insulin by dividing blood glucose by ketones. This ratio helps measure how well the body responds to insulin. A higher ratio indicates greater insulin resistance. She notes that as individuals become healthier, their insulin resistance improves, and the Dr. Boz Ratio may change, requiring further adjustments to their metabolic strategy.
Butter, sardines and the satiety reset [55:04]
Dr. Bosworth discusses using butter and sardines to improve metabolic health. She recommends a butter-only diet for a couple of days to reset satiety hormones, helping individuals recognize the feeling of fullness. Sardines are suggested for long-term nutritional benefits due to their nutrient density and healthy fats. She also mentions MCT oil, particularly C8 and C10, for boosting ketone production and improving cognitive function, cautioning against potential digestive issues with excessive consumption.
Supplements: what's worth it and what isn't [1:00:30]
Dr. Bosworth ranks various supplements, deeming collagen and powdered multivitamins (like AG1) as overrated due to their potential to spike insulin. She supports creatine for cognitive benefits but advises caution to avoid digestive issues. Iodine is essential for those with a deficiency, and vitamin C is generally unnecessary for individuals on a well-formulated ketogenic diet. She emphasizes the importance of vitamin D3 as a co-factor for cellular function, particularly in counteracting the effects of high insulin.
Where to actually start [1:08:36]
Dr. Bosworth advises against drastic changes and emphasizes the importance of understanding one's motivation for pursuing a healthier lifestyle. She encourages individuals to reflect on their reasons for wanting to improve their health and to remember these motivations when faced with temptations. She stresses the need for a gradual, sustainable approach rather than an "ass over apricot" strategy.
