Reversing Insulin Resistance: The Doctor-Recommended Diet Explained

Insulin resistance is often the "hidden" driver behind weight gain, fatigue, and chronic disease—developing up to 10 years before your blood sugar looks "abnormal" on standard tests. The good news? It is incredibly responsive to the right nutrition and lifestyle changes. Check out our quick guide on how to reverse insulin resistance in 90 days!    • Reverse Insulin Resistance: The 90-Day Pla...   In this episode, naturopathic doctors Jennifer Stagg and Katie DiNello break down the science of insulin resistance and giving you a practical, doctor-recommended protocol to reverse it. We’ll explain why "Glycemic Load" is the most important metric you aren’t tracking, how to use a modified Mediterranean approach to restore metabolic health, and even the specific order in which you should eat your food to flatten blood sugar spikes instantly. What You’ll Learn In This Episode: ✅ The "Iceberg Effect" of insulin resistance and how to detect it early. ✅ Why visceral fat creates a vicious cycle of inflammation. ✅ The exact formula for Glycemic Load (and low-GL food examples). ✅ Why eating your fiber and protein before carbs is a game-changer. ✅ How a 15-minute walk after dinner can be more powerful than you think. 0:00 - Introduction: The Hidden Driver of Metabolic Disease 1:00 - What Is Insulin Resistance? (Muscle, Liver, & Fat) 3:00 - The Role of Visceral Fat and Metabolic Inflammation 5:00 - Early Warning Signs and the Best Lab Tests to Request 7:30 - Glycemic Index vs. Glycemic Load: What You Need to Know 11:00 - Low vs. High Glycemic Load Food Examples 14:00 - The Mediterranean Pattern for Metabolic Health 17:00 - Understanding Carbohydrates: What to Eat vs. What to Limit 20:00 - The "Food Order" Hack & Digestive Bitters 22:30 - Top Nutrition Strategies: Protein, Fiber, and Resistant Starch 26:00 - Muscle & Movement: Why Walking After Meals Works 27:30 - The Perfect Plate Model for Insulin Sensitivity 29:00 - Final Takeaway: Restoring Your Metabolic Balance Subscribe to The Natural Doctors for more evidence-based protocols to master your hormones and metabolism.