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Sunday, February 8, 2009

My Insulin Resistance Program

I have come up with a program that I believe will reduce my insulin resistance and ultimately eliminate it completely. I have been doing A LOT of research the last week on diets and exercise, Insulin Resistance, Diabetes, Cortisol levels, PCOS, etc. I am a bit exhausted by all of it, but I believe I have come up with an acceptable program to be on my way to health. Once I am healthier I can tackle some fitness goals more aggressively. Right now, being overzealous in my training is a detriment to my progress. So, here is what I have come up with.

Goal- reduce / eliminate insulin resistance and lower cortisol levels by keeping blood sugar levels even.


Exercise Program


1.- Steady State Cardio 4x a week- 45+ minute sessions.
2.- Yoga- Power, Vinyasa Flow & Mixed 2-3x(approx 45 minute sessions)
3.- Weight Training Sessions 3x a week- Full Body Circuit Training

Nutrition Program

Breakfast- 1/2c Oatmeal & 4 eggwhites
Snack- AdvantEdge RTD or Strawberries & Almonds
Lunch- 5oz Chicken or Turkey Breast; 1c Broccoli or Green Beans
Snack- Apple & String Cheese or Protein Shake
Dinner- 6oz Chicken or Turkey Breast; 2 cups Salad with Balsamic Vinegar
Snack- (If needed)- Protein Shake or Cottage Cheese

Supplements
1. Biotin- 5mg
2. ACV
3. Tulsi Tea (Holy Basil Tea to reduce cortisol)
4. Lean Out (L-Carnitine, Chromium Picolinate) (Help Keep Blood Sugar even)
5. BCAA's during lifting sessions
6. Calcium * Magnesium
7. EFA- Fish & Flax Oil

Eventually, I'd like to reduce the supplement list. Right now I am dealing with PCOS, Insulin Resistance, High Cortisol levels, bone loss trending towards Osteopenia and overall, stress levels that are beyond unhealthy. I need to combat the stress primarily in order to have ultimate success. Meanwhile, I must supplement and do the best I can.

I have a lot of big goals this year, but the primary goal is getting healthy. :)

2 comments:

AAA said...

The Ayurvedic health system in India has a lot herbs that they claim can control diabetes. Some of the common foods we eat, such as garlic and onion, have blood-glucose-lowering effect. I do research on insulin myself, and I found the topic to be too complex. I am sure your diabetes doctor will tell you all about what is there for fighting this disease. Best of luck.

Miss Rachel said...

You have a great attitude! Good luck with your new plan.