Metabolic

Insulin Resistance / Metabolic
Shopping & Supplement List

Root cause chain: Gut dysbiosis → LPS → insulin receptor impairment + cortisol → hepatic glucose output → beta cells exhaust → T2 diabetes

Every item is selected for its specific role in the biological chain driving this condition. This is not a generic health food list.

✓ Foods to prioritise
Vinegar with every meal
Acetic acid reduces post-meal glucose spike. Add to salads, dressings, or take diluted before eating.
Leafy greens
Magnesium and alpha-lipoic acid in spinach directly improve insulin receptor sensitivity.
Fatty fish
Omega-3 reduces the gut-derived LPS driving insulin resistance at the upstream biological level.
Lentils and legumes
Slow-release carbohydrate with high fibre. Low glycaemic index. Feed the SCFA-producing bacteria improving insulin signalling.
Cinnamon daily
Reduces fasting glucose and insulin resistance through multiple pathways. 1-3g daily effective.
Berries
Low glycaemic index, high polyphenol content that specifically improves insulin receptor signalling.
Eggs and quality protein
High satiety, minimal insulin response, provides amino acids for insulin receptor protein production.
Fermented foods daily
Kefir, kimchi, sauerkraut — rebuild the microbiome producing SCFAs that improve insulin sensitivity.
✕ Foods to eliminate or reduce
Fruit juice and smoothies
Concentrated fructose without fibre overloads the liver and produces the highest fructose-to-insulin burden of any food.
Refined carbohydrates
White bread, pasta, rice, pastries — spike insulin fastest and most dramatically. Primary drivers of insulin resistance progression.
Seed oils
Omega-6 dominant oils increase gut permeability and promote the LPS production that drives insulin resistance upstream.
Alcohol
Metabolises to acetate — blocking fat oxidation and forcing glucose storage. Worsens insulin resistance with every consumption.
Snacking between meals
Each eating occasion triggers an insulin response. Reducing meal frequency gives insulin levels time to fall completely between meals.
Sitting after meals
Sedentary behaviour immediately post-meal allows blood glucose to remain elevated for hours. Even 2-minute walks every 20 minutes significantly improve glucose control.
⚗ Supplement protocol
Berberine
Comparable to metformin for insulin sensitisation. Activates AMPK, reduces hepatic glucose output.
500mg 3x daily with meals
Magnesium Glycinate
Insulin receptor cofactor. Deficiency directly impairs glucose uptake.
400mg evening
Alpha-Lipoic Acid
Improves insulin signalling and glucose disposal in muscle tissue. Reduces oxidative stress driving insulin resistance.
300-600mg daily with food
Chromium Picolinate
Improves insulin receptor binding and glucose tolerance. Most studied mineral for insulin resistance.
400-600mcg daily with food
Omega-3 EPA/DHA
Reduces gut-derived LPS — the upstream driver of insulin resistance through the gut-metabolic axis.
2g daily with food
Inositol
Improves insulin signalling at the receptor level. Also reduces PCOS-related insulin resistance specifically.
2-4g daily with meals
Vitamin D3
Deficiency impairs insulin receptor expression. Optimising levels improves insulin sensitivity independently.
5000 IU daily with food

Supplements without a root cause map
are expensive guesswork.

This list addresses the known drivers of Insulin Resistance / Metabolic. A root cause conversation identifies which specific markers are active in your case — and which interventions are most relevant to your biology specifically.

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Not a sales call. A root cause conversation. You will leave with clarity regardless.
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Medical Disclaimer: These protocols are based on patterns observed across clinical cases and are provided for general educational purposes only. They are not medical advice, not a substitute for professional diagnosis or treatment, and should not replace guidance from a qualified healthcare practitioner. Every individual is biochemically unique — what works for one person may not be appropriate for another. If you have a diagnosed condition or are on medication, consult your practitioner before making changes.