The Insulin Resistance Solution: Reverse Pre-Diabetes, Repair Your Metabolism, Shed Belly Fat, and Prevent Diabetes

by Rob Thompson, Dana Carpender

Defeat your Insulin Resistance and change your life with an easy-to-follow plan and 75 recipes for a healthier you.

It's proven that a healthy lifestyle can dramatically reduce your chances of diabetes, heart disease, and other illnesses. But where should you start? Americans are slowly becoming ill from impaired glucose metabolism that manifests itself as a debilitating illness or chronic condition. You may try to manage one problem after another– diuretics to treat blood pressure, statins to lower cholesterol, metformin and insulin to treat diabetes--without fully realizing that the root of these issues is insulin resistance which revs up inflammation, damages the immune system, and disrupts the whole hormonal/chemical system in the body.

It's time to feel better and get healthy by following a simple step-by-step plan to a healthy lifestyle. Rob Thompson, MD and Dana Carpender create the ultimate dream team in your journey to wellness.

The Insulin Resistance Solution offers a step-by-step plan and 75 recipes for reversing even the most stubborn insulin resistance.

The Program:

- Reduce Your Body's Demand for Insulin: This is the stumbling block of many other plans/doctor recommendations. Even "healthy" and "moderate" carb intake can continue to fuel insulin resistance.

- Fat is Not the Enemy: Stop Worrying about Fat, Cholesterol, and Salt

- Exercise--the RIGHT way:

- Use Carb Blockers: Eat and Supplement to Slow Glucose Digestion and Lower Insulin Levels

- Safe, Effective Medication

Genres: Health, Nonfiction, Cookbooks, Food

192 pages, Paperback

First published January 1, 2015

Reviews

[Rachel Smalter Hall · Rating 5 out of 5]

Diabetes, obesity, cancer, heart disease, and PCOS all run strong in my family, and my own fitness has never been easy to manage. Even though I'm healthy now at 34, I'm starting to pay more attention to my pre-disposition to develop insulin-related illnesses as I age.

The basic gist is that, even if your overall calorie intake is low, consumption of sugar and grains will cause your insulin to spike. This sets off a whole host of other dangerous chemical reactions in your body, ultimately raising your triglycerides and cholesterol and eventually causing diseases like diabetes.

This book is really accessible and fully explains the science behind its recommendations. It offers several really simple tools to help ANYONE keep their consumption of insulin-spiking foods like sugars and grains in check, and rejects the idea that people who struggle with health "just aren't trying hard enough." I like its moderate and accessible approach — Thompson doesn't suggest a radical no-carb diet or forbid any foods outright. Instead, he explains how to choose portions that will minimize insulin spikes, along with a super achievable "walk 30 minutes at least 4 days a week" exercise component, and explains why diet and light exercise work together.

There were a couple of weird moments — like when he refers to PCOS as "the disease that robs women of womanhood" (?!) — but overall he's reasonable and bases his suggestions on scientific trials and years of clinical observations as a doctor. You can tell that he really listens to his patients and has a realistic view of an average person's habits and what is actually achievable for them. The second half of the book has recipes that, while I probably won't use outright, have good examples of what eating for insulin resistance looks like.

I'm just 10 days into cutting out refined sugar and grains and increasing my healthy fats, but so far my sweet-tooth self is feeling great!

[Leah · Rating 5 out of 5]

This book has about 80 pages of information, the rest is recipes, but I have learned more about my condition by reading those 80 pages than I have learned from all of my doctors in the past 10 years I’ve known I had PCOS. Wow. I have decided to take control of my health on my own after leaving my endocrinologist all disgruntled and never finding a new one, and this book has helped me do just that. It’s written in a way that anyone can understand, it’s not condescending, it approaches obesity through an objective lens and discusses how it has become a societal issue, not a personal failing. I now have an understanding of exactly how my body digests and processes food, how to pick the foods that will nourish me and encourage insulin receptiveness, which exercises to do and how they help not only burn calories but increase muscle responsiveness to insulin, and so much more I wish doctors would have taken the time to explain to me sooner. This is a must read for anyone with PCOS, pre-diabetes, or who thinks they may have blood sugar issues. This book paired with "Prediabetes: A Complete Guide" by the American Diabetes Association are my partners in health right now. I have used what I learned to develop a low-glycemic load, high fiber meal plan and regular exercise routine and I’m already seeing results. In just a week I lost four pounds and I actually have a real grasp on how my body works and how to make it function optimally.

[Catherine Shank · Rating 4 out of 5]

Helpful. There are good recipes to guide you I would liked to have seen in-depth info on supplements and dosing such as cinnamon and inositol etc to naturally help reduce glucose levels/insulin resistance. But overall a helpful read.

[Cara · Rating 3 out of 5]

I feel like his information on counting your glycemic load is a good diet plan and can really help fix insulin resistance... however, I do question his credibility when he says things like diet soda hasn't been proven to be harmful. The book focuses on preventing diabetes only and doesn't seem to consider the danger of using some carcinogens like artificial sweeteners. Swapping diabetes for cancer doesn't seem like a good trade off to me.

[Katherine Owen · Rating 5 out of 5]

Great resource on insulin resistance and life style WOE strategies.

[Andrew · Rating 4 out of 5]

Read this as part of wanting to reverse my Type-2 diabetes. Very interesting stuff. Worth reading if you're interested in health and diabetes in particular.

[The Memoir Gatherer · Rating 2 out of 5]

Hugely disappointed.
No new information here; per usual, an extremely quick read, mostly complicated recipes that don't sound appealing (flourless, sugarless chocolate chip cookies????). Lots of science is mentioned, very little is backed up. Very casual way to view insulin resistance- maybe it is the simplicity that people like. In a word- limit yourself to one serving of starch a day and walk 30 minutes a day.
Atkins and low-carb diets are criticized, yet this is just that (without excluding fruit). In my eyes this is an EXTREME diet- going down to only one serving of starch a day is actually very hard. We can negate trans fat and plenty of other things, but the reality is that those ARE bad for you, and by eliminating starch you are eliminating those things essentially (aka processed foods).

I can sum this up for you and save you a few bucks:
-don't count calories/fat/etc. just cut out starch (flour/rice/potatoes)
-limit starch to 1 serving per day total
-things that help you digest carbs, stay full longer, regulate blood sugar: eating fat before your meal, vinegar, more fiber, eating your starch last
-exercise is essential = 30 minute brisk walk per day, good to move right after eating

[Jennifer · Rating 2 out of 5]

The title starts off good with reverse diabetes but there is no clear plan to do so. I expected something like eat low carb for 3-6 months get your numbers checked then if they are good you can experiment with junk food as long as it is under 500 glycemic index a day. I think this plan is ok if you are ok with staying on medication. I'd give this book a 1 expect the reality is alot of people are ok with staying on medication. Honestly if I had to give up meat I might be one of those people. However, this book should be re named how to manage type 2 diabetes.

[Eugenia · Rating 4 out of 5]

This book provides a good concise summary of how the insulin resistance works and the lifestyle change strategies.
However, this books deals exclusively with the insulin resistance and prevention of a diabetes and brushes over some issues that have been proven harmful in other research studies such using various sugar substitutes or a claim that dies soda is not unhealthy.

[Kim Hill Markland · Rating 4 out of 5]

I think this book will prove to be very helpful to me. I was recently diagnosed with pre-diabetes and am researching and trying to educate myself. This book provides a lot of very useful information and the recipes seem to be practical. The only thing I didn’t like was the fact that the author claims diet sodas are not harmful to your health....but I just ignored that silliness!

[Tony Mirabel · Rating 5 out of 5]

Good information

Well written and straight to the point. I appreciate the author distinguishing the difference between Glycemic index and Glycemic load. The second half of the book is a cookbook. A very easy read and worth the time and money.

[Trishwah · Rating 4 out of 5]

Restrict starchy carbs, get exercise, especially walking and strength training. There are few hacks here: oil before a meal closes the pyloric sphincter and slows carb absorption and controls appetite. Vinegar before starch slows carb absorption

[Erin · Rating 4 out of 5]

I have known I am insulin resistance for many years, but it is time to get serious about changing my eating habits. I will be reading anything I can get about this topic. I did not learn a lot of new things this book, but it was a good refresher.

[Joel · Rating 4 out of 5]

this was a very good informative read. good recipes as well

[Pauline M Jandreau · Rating 4 out of 5]

Real good book to stop progression of diabetes....thank you

[Alaina · Rating 4 out of 5]

This book is easy to understand with good tips and tricks as well as simple recipes and glycemic load index of foods.

[Joy Schmidt · Rating 4 out of 5]

This talks about using low glycemic load foods to bring blood sugars down. Felt mostly like low carb eating. Lots of recipes included.

[Jenni · Rating 3 out of 5]

Quick read, technical science broken down to be understandable. The recipes were not all that attractive.

[Patricia Swenson · Rating 4 out of 5]

This book is a great resource for anyone looking to lose weight and feel better. Dr. Thompson explains what insulin resistance is, in very clear, easy to understand language. He also explains how to reverse the resistance and gives the reader the hope that they will be able to follow this way of living. He also provides a very easy to understand and apply explanation of low glycemic load foods.

Dana Carpender's recipes are wonderfully varied. It is so nice that she will explain what the not-so-usual ingredients are and do, the brands she uses and where to get them. I was especially delighted to find her sauce recipes, and I will be using the Sauce Mornay recipe to make my favorite green beans this weekend. The Eggs Arrabiata and Walnut Bread recipes are also going to be prepared soon.

[Andrea · Rating 4 out of 5]

This is a helpful book for people who want to lower their carbohydrate intake. I have read many health related books so I'm not a beginner when it comes to the information contained in this book. However, I did learn some new information. I think it is great for people that also don't know much and want to expand their knowledge. It is written in a very clear and understandable way. The information was enhanced with examples of meals and recipes for men and women.

[Shadou · Rating 4 out of 5]

W bardzo przystępny sposób tłumaczy czym jest insulinooporność i daje pewne wskazówki. Wartość przepisów ocenię, kiedy je wypróbuję.

Minus jest taki, że ja to bym chciała, żeby ktoś mi jak krowie na rowie dał plan działania na to co mam zjeść o jakiej porze. Dużo wątków było dla mnie niepotrzebnie rozwijanych lub ponawianych. A ja tylko chciałam, żeby mi ktoś wypunktował, co ja mam robić. XD

[Cheryl Jensen · Rating 4 out of 5]

This book clearly explains why and how food and exercise affect blood glucose levels. I have heard exercise, or certain foods, or diet advice, but this book explains why and how these affect your body, which helps me be a lot more committed to certain habits.

[Ashley · Rating 4 out of 5]

A trim, easy, affable read that is backed by research yet never high-falutin' or hard. The same can be said of the simple, straightforward nutritional guidelines proposed here. I'm hopeful about improving my health with this doable system!

[LaDonna Harris · Rating 4 out of 5]

has some great low carb recipes in it.

[Janet · Rating 4 out of 5]

Important information about glycemic load and how to balance it.

[Holli Keel · Rating 4 out of 5]

Very helpful information. Some decent recipe ideas.

[* Arielle * · Rating 4 out of 5]

It was a really good informational book - I would have liked it to have included some lists of foods to chose from - an example day of eating if that makes sense.