Sachin PatelFounder of Perfect Practice and Living Proof Institute

A few tips to improve insulin sensitivity from a nutrition and lifestyle perspective.

26 Jun 2023 · 1 min

Watch on YouTube

1:00

A short YouTube segment offering seven practical nutrition and lifestyle tips to improve insulin sensitivity—targeted at people experiencing reduced estrogen (perimenopause/menopause). Recommendations include daily walking, strength training, prioritized protein (≈20 g/meal), gradual intermittent fasting (13→16 hrs), lowering/avoiding processed carbohydrates and sugars, and considering supplements such as berberine.

Questions this video answers

20–30 minutes per day (after meals suggested).

About 20 grams per meal.

Start with about 13 hours and slowly work up to about 16 hours.

Chapters

In my last video, I spoke about how declining estrogen levels in perimenopause and menopause can cause insulin resistance. So I wanted to hop on here and give you a few tips to improve insulin sensitivity from a nutrition and lifestyle perspective. Number one is joyful movement. At a minimum, go for a 20 to 30 minute walk each day. After meals is a great time to do so. Number two is strength training. Strength training helps to maintain muscle mass and muscle is a great sponge for excess glucose. Number three is prioritize protein intake. Aim for about 20 grams per meal. Number four is intermittent. Start fasting. Start with about 13 hours and slowly work up to about 16 hours. Number five is lowering carb intake and avoiding processed carbohydrates. Number six is avoiding sugars. Number seven is adding in some supplements such as berberine, which can be super helpful as well.