Summary — “Insulin resistance with Dr. Dhand”

What insulin resistance is

Insulin lowers blood glucose by signaling cells (via insulin receptors) to take in glucose.
With frequent, repeated insulin spikes (e.g., constant snacking, high sugar/refined-carb eating), receptors become less responsive.
The body compensates by secreting more insulin (hyperinsulinemia), which drives a vicious cycle.
Insulin resistance typically develops years—sometimes decades—before fasting glucose or HbA1c rise.

Linked to common chronic conditions, including heart disease, autoimmune conditions, some cancers, and widespread “everyday” illnesses.
Chronically high insulin is pro-inflammatory and promotes fat storage and weight gain.

Check fasting insulin alongside fasting glucose (not routinely done in many places).
From fasting insulin and glucose, a calculation can be done to estimate insulin resistance (host notes people can find this online).
Relying on fasting glucose/HbA1c alone detects the problem late in its course.

Dietary pattern: Excess refined carbohydrates and sugars; frequent eating/snacking leading to constant insulin spikes.
Low activity/sedentary lifestyle.
Poor sleep and chronic stress (cortisol discussed as a factor).
Social/cultural shifts toward larger quantities of food and continuous eating.

Minimize carbs and sugars; aim to avoid constant grazing.
Optimize protein intake: A general minimum target mentioned is ~1 g protein per kg body weight per day (example given: 75 kg person ≈ 75 g/day).
Plate rule: “Half protein, half antioxidants,” where antioxidants are colorful vegetables.
Plant protein options: Legumes (beans, peas, lentils), nuts, and seeds also provide fiber that supports the microbiome.
Time-restricted eating: Many people succeed with a 6–8 hour eating window (e.g., first meal ~11–12, last meal ~18–19). Spend most of the day in a fasted state so insulin stays low; adapt gradually.
Alcohol awareness: Track intake—people are often surprised by how high it is.

Start moving even if currently inactive; walking is a valid starting point.
Resistance/weight training is emphasized; alternate upper body, lower body, and core work. Even light weights help.
Movement and training also reduce stress and improve other aspects of life.

Going to bed slightly hungry can become tolerable as the body adapts to a restricted window.
Use tools that lower cortisol and stress: exercise, meditation, warm bath, laughter/comedy, time with loved ones—whatever is personally effective.
Small, repeatable “wins” build momentum and better habits.

Modern culture normalizes constant eating and ultra-processed, sugar-dense foods; reversing this requires intentional habits.
Prioritize fundamentals (food quality/quantity, protein, vegetables, movement, sleep, stress management) and build small, sustainable wins.