David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

How Eating Patterns Shape Metabolic Wellness

31 Dec 2025 · 1 min

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In this segment, the speaker outlines a concise strategy to lower insulin levels and improve insulin sensitivity. The core recommendation is to restrict carbohydrate intake, ideally to 50–100 grams of fibrous carbs per day, while also modestly reducing total calories. Time‑restricted feeding (TRF) is suggested as a practical framework, especially when paired with a ketogenic diet. For those preferring a more Mediterranean approach, a low‑carb Mediterranean‑style diet with the same carb limit can also be effective. The speaker emphasizes that ketogenic therapy—whether through diet, specific supplements, or TRF—offers a powerful lever for restoring metabolic health by directly targeting insulin dynamics.

Chapters

The fastest way to bring down your insulin and to restore insulin sensitivity is to restrict carbohydrates and to restrict, to some extent, total calories too can help augment that process. I like to do time-restricted feeding with a ketogenic diet, but you could do low-carb Mediterranean-style diet. Eating 50 to 100 grams of fibrous carbs per day and following a Mediterranean-style diet would probably restore most people's health. A bigger lever for that would be ketogenic therapy. In the form of diet or supplementation or time-restricted feeding. Reducing the level of insulin and restoring insulin sensitivity through carbohydrate restriction.