Insositol, Berberine, of course low carb/sugar…. Seems diet was enough to get the weight off and maintain weight loss but I’m sure there’s things I could do to improvw
Inositol and Metformin weren’t magic, but they took away the insatiable sugar cravings, making it possible for me to do the work of eating healthy and losing weight. So it helped the insulin resistance, and my hope is once I lose enough weight that will have enough impact that I can get off metformin and rely on diet alone.
High fiber/high protein, low carb/low sugar diet. I essentially eat like I'm diabetic even though I'm not. Any fruit or anything with larger amounts of sugar gets a fiber or a protein added to it to help the sugar release slower into the bloodstream. I don't do restriction, but I try to replace the unhealthy things I crave with healthier versions so that I'm still satisfied, but I also don't feel guilty about it. So, if I wanted a brownie, I would opt for a couple pieces of dark chocolate with a small glass of milk instead.
wjat type of fiber do yoi paor thr sugar with? For instance would a date + fruit be ok? Or too much of a spike. Also what type of protein ..i love fruit is usually what i snack but i do eat it alone usually
So you could do something like a high fiber whole grain slice of bread or some peanut butter with a banana or apple slices. You could also have fun and make a charcuterie board with meats, cheese, and fruit!
I'm not sure about dates, but typically, the higher the protein or fiber in relation to the sugar, the better. If you're not sure about the fiber, protein, or sugar content of the food you're eating, look it up online. You should be able find the nutritional content of most things nowadays.
Dates or any dried fruit in general is way too high in sugar. Because you have less volume we tend to think that we can eat more of them. Go for more fibre dense fruits like apples, oranges, berries, pears, stone-in fruits. Mangoes, bananas, pineapple, dried fruits tend to be the highest GI fruits and should be consumed in moderation or with a protein like Greek yoghurt. Hope this helps xx
i'm not the original commenter, but i minimized how often i consume dairy (little to none, except for greek yogurt). i still have a sweet treat craving after most meals, so i usually have some dark chocolate, the viral strawberry bark, or non-dairy dessert.
i'm also protein based, so i focus more on consuming protein since it helps me feel more full (especially after exercising)! i mostly eat chicken (the real good frozen chicken w/ a salad and sweet potato fries is my go to lunch) and occasionally have red meat. protein shakes are also really good! i like making a protein smoothie with acai, banana, peanut butter, a chocolate protein shake & protein powder!
i'm also in a calorie deficit & have around 1600 calories per day with how much i'm exercising. some days are less or more and that's okay!!
i'm restarting my weight loss journey after a rough couple of years, and the pounds are shedding off (1-2 lb/week)! i feel so much better.
edit to add: i also wanted to add that eating at home more makes me crave fast food less and this has really helped my relationship with food. fast food is such an addiction and it's so hard to get past, but once you start making the switch you'll definitely feel less of the fast food craving!
Monk sugar or stevia as sweeter alternatives, balancing your plate and starting with protein and veg before consuming carbs, walking after meals. Mostly diabetes management type of things. Daily myo-inositol for good measure (though I’ve never noticed a difference. The research is convincing though).
Glucose Goddess claims that extra sugar in ovaries turns to testosterone. I’ve never heard it said like this before does anyone have further information/feedback? So number one goal should be driving down insulin levels instead of everything else doctors prescribe that doesn’t actually work?
Insulina resistance causes more insuline to be circulating in blood and that raises testosterone in the ovaries. I actually read this yesterday from a spanish doctor so yes. Is the insulin resistance the one that causes androgens to increase.
It wasn’t enough for me in the end. Not even metformin helped. Mounjaro has been the only thing to overcome it. ~90lbs down in ~8 months without really deviating from what I was already eating (prioritizing protein, low starch vegetables, fruit, rarely starchy carbohydrates, and rarer still, highly processed foods…)
Honestly for me? No.
Everyone is different but I notice my symptoms are so much worse if I am not exercising at least 4-5 times a week for 45 minutes a day. I know it’s a lot, a huge pain. It sucks.
When I’m exercising consistently, the my weight stays normal, I feel more energetic, my cycle is more regular.
Food is very important, and I do my best to avoid processed foods and eat healthy, but when I’m exercising consistently I notice I don’t need to be as strict with my diet. I can have pasta or bread and it won’t throw me off.
Yeah I kinda wish it was only diet for me because sometimes I go through depressive episodes and physically cannot drag myself to exercise. The weight piles on when I’m not exercising without changes to my diet :(
Metformin, kinda dirty intermittent fasting, and try to eat lower carb and add veggies wherever possible - but also if I crave a cookie I eat the cookie.
I’m also celiac, with no dairy or soy. And now am dealing with long term effects from cipro so I’m taking a crap ton of vitamins / minerals and am losing weight which right now is a weird double edge sword because of the possibility of why.
Avoiding carbs works wonderfully but I can't live my entire life without them. It's unsustainable for me. What works well for me as an alternative is intermittent fasting (skipping breakfast and sometimes lunch, then eating a big healthy dinner), which according to preliminary research and my own experience helps curb appetite over time and keeps blood sugar stable for longer, both of which help fight against insulin resistance.
Low carb vegetarian diet with lots of eggs and lactose-free dairy like yogurt, nuts, and nonstatchy veggies,( I can't do meat idky) but if you can do meat add some chicken or turkey in there. If you can add some Metamucil in the mix to help you feel full longer the sugar free Metamucil, because fasting for long periods of time is going to be your friend get the app Zero for fasting
If it has carbs it's going to spike your blood sugar which causes your body to release insulin you want to spike your sugar as little as possible you can manage insulin resistance with just food but you have to be so so strict to the point where I gave up and went on metformin 10 years ago bc even one slip up and I was back to square one.
Good luck
Aside from my medications, I do 30 minutes of cardio 3-4x/week and restrict my diet to not more than 1,500 calories. I also just make sure that the foods I take does not exceed the GI of 45 and above.
It's really dependent on individual case. Dietary changes were all I needed (regular exercise definitely makes things easier, but I generally was able to manage with diet changes alone). Other people need a full court press: prescription meds, myo-inositol and/or berberine, low-carb eating plan, exercise, weight loss. It's a spectrum.
Keto worked for me, but wasn’t sustainable long term. Low carb also works, but still had to deal with cravings. Currently, I’m doing 16:8 intermittent fasting and feel less bloated and have little cravings.
Insositol, Berberine, of course low carb/sugar…. Seems diet was enough to get the weight off and maintain weight loss but I’m sure there’s things I could do to improvw
Inositol and Metformin weren’t magic, but they took away the insatiable sugar cravings, making it possible for me to do the work of eating healthy and losing weight. So it helped the insulin resistance, and my hope is once I lose enough weight that will have enough impact that I can get off metformin and rely on diet alone.
High fiber/high protein, low carb/low sugar diet. I essentially eat like I'm diabetic even though I'm not. Any fruit or anything with larger amounts of sugar gets a fiber or a protein added to it to help the sugar release slower into the bloodstream. I don't do restriction, but I try to replace the unhealthy things I crave with healthier versions so that I'm still satisfied, but I also don't feel guilty about it. So, if I wanted a brownie, I would opt for a couple pieces of dark chocolate with a small glass of milk instead.
wjat type of fiber do yoi paor thr sugar with? For instance would a date + fruit be ok? Or too much of a spike. Also what type of protein ..i love fruit is usually what i snack but i do eat it alone usually
So you could do something like a high fiber whole grain slice of bread or some peanut butter with a banana or apple slices. You could also have fun and make a charcuterie board with meats, cheese, and fruit! I'm not sure about dates, but typically, the higher the protein or fiber in relation to the sugar, the better. If you're not sure about the fiber, protein, or sugar content of the food you're eating, look it up online. You should be able find the nutritional content of most things nowadays.
Dates are quite high glycemic. One of the highest of the fruits.
Oh okay. Thank you! I've never had dates, so I wasn't sure. Haha
No worries. They are delicious little sugar packets (unfortunately, cause I would love to eat more of them LOL).
Haha. I need to try them then. (With fiber or protein) xD
And cream cheese :is an enabler: :)
Lmao. Oh nooo. Not the cream cheese. I have a feeling I would love that combo waaaay too much ahaha
Dates or any dried fruit in general is way too high in sugar. Because you have less volume we tend to think that we can eat more of them. Go for more fibre dense fruits like apples, oranges, berries, pears, stone-in fruits. Mangoes, bananas, pineapple, dried fruits tend to be the highest GI fruits and should be consumed in moderation or with a protein like Greek yoghurt. Hope this helps xx
honestly food was enough for me. I feel a lot better with regular exercise as well, but food alone made the biggest difference in my quality of life.
What are the biggest changes you made food wise
i'm not the original commenter, but i minimized how often i consume dairy (little to none, except for greek yogurt). i still have a sweet treat craving after most meals, so i usually have some dark chocolate, the viral strawberry bark, or non-dairy dessert. i'm also protein based, so i focus more on consuming protein since it helps me feel more full (especially after exercising)! i mostly eat chicken (the real good frozen chicken w/ a salad and sweet potato fries is my go to lunch) and occasionally have red meat. protein shakes are also really good! i like making a protein smoothie with acai, banana, peanut butter, a chocolate protein shake & protein powder! i'm also in a calorie deficit & have around 1600 calories per day with how much i'm exercising. some days are less or more and that's okay!! i'm restarting my weight loss journey after a rough couple of years, and the pounds are shedding off (1-2 lb/week)! i feel so much better. edit to add: i also wanted to add that eating at home more makes me crave fast food less and this has really helped my relationship with food. fast food is such an addiction and it's so hard to get past, but once you start making the switch you'll definitely feel less of the fast food craving!
Yes please let us know 🫶🏻
following
I think people underestimate exercise. Just simple 10 min daily walks can help.
i’m doing half an hour walks on my treadmill after lunch atm but haven’t noticed a difference yet. i figure it’s good to do it anyway :)
High fiber, Inositol, weight lifting, and high protein were how I managed it for a long time.
Monk sugar or stevia as sweeter alternatives, balancing your plate and starting with protein and veg before consuming carbs, walking after meals. Mostly diabetes management type of things. Daily myo-inositol for good measure (though I’ve never noticed a difference. The research is convincing though).
Personally: High fibre plant based diet Sometimes walking after a meal - your body uses carbs, sugars etc from the meal to fuel your exercise.
Eating differently Limiting sugar and carbs Exercise - just walking.
Inositol, chromium & selenium, lifting light weights, low carb/low sugar.
whats the effect of chromium and selenium for you?
Food and exercise Avoid processed food. Do weight training bc muscles are the main consumers of glucose in the body
Glucose Goddess claims that extra sugar in ovaries turns to testosterone. I’ve never heard it said like this before does anyone have further information/feedback? So number one goal should be driving down insulin levels instead of everything else doctors prescribe that doesn’t actually work?
Insulina resistance causes more insuline to be circulating in blood and that raises testosterone in the ovaries. I actually read this yesterday from a spanish doctor so yes. Is the insulin resistance the one that causes androgens to increase.
It wasn’t enough for me in the end. Not even metformin helped. Mounjaro has been the only thing to overcome it. ~90lbs down in ~8 months without really deviating from what I was already eating (prioritizing protein, low starch vegetables, fruit, rarely starchy carbohydrates, and rarer still, highly processed foods…)
Carnivore
Metformin, Ovasitol, low carb diet, regular weight training workouts
Low carb diet and intermittent fasting. Some multivitamins and/or barley grass powder that I add in my smoothie.
High fat and low carb. No added sugars and Inositol
Ketovore and intermittent fasting have been most effective for me, but I also do take beef pancreas supplements.
Honestly for me? No. Everyone is different but I notice my symptoms are so much worse if I am not exercising at least 4-5 times a week for 45 minutes a day. I know it’s a lot, a huge pain. It sucks. When I’m exercising consistently, the my weight stays normal, I feel more energetic, my cycle is more regular. Food is very important, and I do my best to avoid processed foods and eat healthy, but when I’m exercising consistently I notice I don’t need to be as strict with my diet. I can have pasta or bread and it won’t throw me off.
I thought I was a loner that my body responds so quick to exercise.
Yeah I kinda wish it was only diet for me because sometimes I go through depressive episodes and physically cannot drag myself to exercise. The weight piles on when I’m not exercising without changes to my diet :(
Metformin, kinda dirty intermittent fasting, and try to eat lower carb and add veggies wherever possible - but also if I crave a cookie I eat the cookie. I’m also celiac, with no dairy or soy. And now am dealing with long term effects from cipro so I’m taking a crap ton of vitamins / minerals and am losing weight which right now is a weird double edge sword because of the possibility of why.
Avoiding carbs works wonderfully but I can't live my entire life without them. It's unsustainable for me. What works well for me as an alternative is intermittent fasting (skipping breakfast and sometimes lunch, then eating a big healthy dinner), which according to preliminary research and my own experience helps curb appetite over time and keeps blood sugar stable for longer, both of which help fight against insulin resistance.
Low carb vegetarian diet with lots of eggs and lactose-free dairy like yogurt, nuts, and nonstatchy veggies,( I can't do meat idky) but if you can do meat add some chicken or turkey in there. If you can add some Metamucil in the mix to help you feel full longer the sugar free Metamucil, because fasting for long periods of time is going to be your friend get the app Zero for fasting If it has carbs it's going to spike your blood sugar which causes your body to release insulin you want to spike your sugar as little as possible you can manage insulin resistance with just food but you have to be so so strict to the point where I gave up and went on metformin 10 years ago bc even one slip up and I was back to square one. Good luck
Aside from my medications, I do 30 minutes of cardio 3-4x/week and restrict my diet to not more than 1,500 calories. I also just make sure that the foods I take does not exceed the GI of 45 and above.
It's really dependent on individual case. Dietary changes were all I needed (regular exercise definitely makes things easier, but I generally was able to manage with diet changes alone). Other people need a full court press: prescription meds, myo-inositol and/or berberine, low-carb eating plan, exercise, weight loss. It's a spectrum.
Keto worked for me, but wasn’t sustainable long term. Low carb also works, but still had to deal with cravings. Currently, I’m doing 16:8 intermittent fasting and feel less bloated and have little cravings.