olives.
6. Eat the highest quality, most nutrient-dense organic food you can afford. Focus on low-glycemic index greens, such as kale, chard, dandelion greens, spinach, and collards.
7. Eat probiotic foods. Fermented foods contain natural probiotics, or healthy bacteria, that can take your health to the next level. Not only do they add good bacteria into your stomach and your gut, they’re also powerhouses when it comes to detoxification, especially of heavy metals. 11 Nearly every culture has a version of a fermented food: yogurt, kefir, miso, and fermented vegetables, including sauerkraut, pickles, and kimchi.
• Kimchi. In Korea, the average consumption of kimchi is 40 kilograms per year! The lactic acid that is produced during fermentation of kimchi stops the growth of bad bacteria and is useful in the prevention of conditions such as obesity, diabetes, yeast infections, urinary tract infections, and gastrointestinal cancers. One recent study showed that kimchi improved fastingglucose and cholesterol levels. 12 Nutritionally, kimchi is low in calories and carbohydrates but contains high amounts of fiber, vitamins A and C, and minerals such as calcium and iron.
SAMPLE MENU
Here is a suggested menu for resetting your insulin. For nutritional data, check out the Notes section. 13
Supplements
When it comes to your insulin reset, I agree with Hippocrates: food is your best medicine. However, exercise and supplements can help you get to the next level in resetting this important hormone by going sugar free. As a board-certified physician, I don’t rely on anecdotes when it comes to supplements. The supplements I recommend have data to back up taking them. A list of insulin-resetting supplements, including alpha lipoic acid, berberine, chromium, fenugreek, cinnamon, bitter melon, probiotics, vanadium, and others, and a summary of the science can be found at www.HormoneReset.com/bonus. Yet the supplement I find most helpful in the Sugar Free reset is one that addresses sugar cravings with a combination of L-tyrosine and 5-HTP. I love tyrosine because it helps women focus and reduces cravings. It’s an amino acid—the building block of protein—and it gives you the clarity and energy that people seek from sugar, but without the side effects. It has a precursor to dopamine, the brain chemical of focus and pleasure. It has been shown to help in reducing stress hormones. 5-HTP is also an amino acid, and a precursor to serotonin and melatonin, which are happy brain chemicals. I recommend a dose of tyrosine 500 to 1,000 milligrams, and 5-HTP 50 to 100 milligrams, and both should be taken one hour before breakfast and lunch.
Cell to Soul Practice
My patients know to expect more than a signed prescription when they come to me. I’ve listened to thousands of women tell me that they feel overwhelmed, overworked, and totally stressed out. The connection is undeniably clear in my practice, and science backs me up: the vicious cycle of chronic unmanaged stress feeds insulin resistance. That means we need to replace your vicious cycle of stresswith a virtuous cycle of self-care. This involves not only the food you eat but also the thoughts you think.
As a yoga teacher, I’m all for cultivating positive emotions and deep relaxation. I think it’s a crucial part of maintaining a healthy body and mind. But my vision for you goes beyond relaxation to a state known as “coherence,” a term essential to the philosophy of HeartMath, a nonprofit research and educational institute in Santa Cruz, California.
Coherence is a powerful physiological state that moves beyond relaxation and promotes optimal healing. When you reach this state, you have the ability to transform negative states like anger, stress, depression, and anxiety. When you attain coherence, you’ll be relaxed but energized and aware, highly responsive, flexible, in the flow, and in the zone—that is, the normal zone of optimal cortisol, glucose, and insulin.
Science
6. Eat the highest quality, most nutrient-dense organic food you can afford. Focus on low-glycemic index greens, such as kale, chard, dandelion greens, spinach, and collards.
7. Eat probiotic foods. Fermented foods contain natural probiotics, or healthy bacteria, that can take your health to the next level. Not only do they add good bacteria into your stomach and your gut, they’re also powerhouses when it comes to detoxification, especially of heavy metals. 11 Nearly every culture has a version of a fermented food: yogurt, kefir, miso, and fermented vegetables, including sauerkraut, pickles, and kimchi.
• Kimchi. In Korea, the average consumption of kimchi is 40 kilograms per year! The lactic acid that is produced during fermentation of kimchi stops the growth of bad bacteria and is useful in the prevention of conditions such as obesity, diabetes, yeast infections, urinary tract infections, and gastrointestinal cancers. One recent study showed that kimchi improved fastingglucose and cholesterol levels. 12 Nutritionally, kimchi is low in calories and carbohydrates but contains high amounts of fiber, vitamins A and C, and minerals such as calcium and iron.
SAMPLE MENU
Here is a suggested menu for resetting your insulin. For nutritional data, check out the Notes section. 13
Supplements
When it comes to your insulin reset, I agree with Hippocrates: food is your best medicine. However, exercise and supplements can help you get to the next level in resetting this important hormone by going sugar free. As a board-certified physician, I don’t rely on anecdotes when it comes to supplements. The supplements I recommend have data to back up taking them. A list of insulin-resetting supplements, including alpha lipoic acid, berberine, chromium, fenugreek, cinnamon, bitter melon, probiotics, vanadium, and others, and a summary of the science can be found at www.HormoneReset.com/bonus. Yet the supplement I find most helpful in the Sugar Free reset is one that addresses sugar cravings with a combination of L-tyrosine and 5-HTP. I love tyrosine because it helps women focus and reduces cravings. It’s an amino acid—the building block of protein—and it gives you the clarity and energy that people seek from sugar, but without the side effects. It has a precursor to dopamine, the brain chemical of focus and pleasure. It has been shown to help in reducing stress hormones. 5-HTP is also an amino acid, and a precursor to serotonin and melatonin, which are happy brain chemicals. I recommend a dose of tyrosine 500 to 1,000 milligrams, and 5-HTP 50 to 100 milligrams, and both should be taken one hour before breakfast and lunch.
Cell to Soul Practice
My patients know to expect more than a signed prescription when they come to me. I’ve listened to thousands of women tell me that they feel overwhelmed, overworked, and totally stressed out. The connection is undeniably clear in my practice, and science backs me up: the vicious cycle of chronic unmanaged stress feeds insulin resistance. That means we need to replace your vicious cycle of stresswith a virtuous cycle of self-care. This involves not only the food you eat but also the thoughts you think.
As a yoga teacher, I’m all for cultivating positive emotions and deep relaxation. I think it’s a crucial part of maintaining a healthy body and mind. But my vision for you goes beyond relaxation to a state known as “coherence,” a term essential to the philosophy of HeartMath, a nonprofit research and educational institute in Santa Cruz, California.
Coherence is a powerful physiological state that moves beyond relaxation and promotes optimal healing. When you reach this state, you have the ability to transform negative states like anger, stress, depression, and anxiety. When you attain coherence, you’ll be relaxed but energized and aware, highly responsive, flexible, in the flow, and in the zone—that is, the normal zone of optimal cortisol, glucose, and insulin.
Science
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