Learn How to Stop Triggering Insulin

Lifestyle Changes:

1. Reduce carbohydrates until sugar cravings and/or fatigue goes away

- About 60 grams of carbs per day for most people

- NOT including green vegetables (or beets, carrots, etc.)

2. Eat every three hours

3. Increase intake of fat and protein and eat fat with everything

- Never skip meals

- Avoid Fructose (too much fruit, HFCS, processed foods of any kind) like the plague

- Exercise (weight-lifting and intervals are best)

- Make a three-day food journal, counting only carbs

Examples of Food/Snacks

• Nuts

• Nut Butters

• Half an apple with peanut butter

• celery with peanut butter

• cheese

• vegetables and a dip

• boiled egg

• egg salad

• tuna salad

• chicken salad

• Green salad with cheese or chicken

• Boars head rolled up cold cuts with cream cheese

• Replace crackers with sliced cucumbers

• Scrambled eggs with spinach and tomatoes