Author Archives: API Support

Why Are So Many Doctors Overlooking Insulin Testing?

You might be surprised to learn that most healthcare providers do not routinely check insulin levels. If you have ever wondered why insulin testing is not a standard part of routine bloodwork, you are not alone. The reality is that there are several reasons for this gap in care. Understanding these barriers can help you take control of your health and advocate for the tests you need.

Why Are Insulin Levels Not Routinely Measured?

1. Doctors Are Not Taught to Prioritize Insulin Testing: Medical training tends to focus on diagnosing and treating diseases rather than preventing them. Because of this, the role of insulin in conditions beyond diabetes is not emphasized in medical school or dietetic programs. Many doctors simply do not realize that insulin resistance can develop years before blood sugar levels become abnormal.
2. Insurance Does Not Always Cover Insulin Testing: Many insurance companies do not reimburse for insulin testing unless a patient has diabetes. Since providers know this can result in out-of-pocket costs for patients, they may avoid ordering the test altogether.
3. Doctors May Not Know What to Do with the Results: If a patient’s insulin levels come back high but their glucose levels are normal, some providers feel unsure about how to interpret the results. Without clear guidelines on what to do next, they may avoid ordering the test in the first place.
4. Lack of FDA-Approved Treatments for Insulin Resistance: Insulin resistance is a major driver of PCOS, yet there are no FDA-approved treatments for it. This means that many of the medications used to manage insulin resistance in PCOS, like metformin, are prescribed off-label. Without clear treatment guidelines, some doctors may not see a reason to measure insulin levels.
5. Doctors Assume Most People Have High Insulin Anyway: Given that insulin resistance is common, some providers think insulin testing is unnecessary. They assume that many patients already have elevated insulin levels, so they do not see the benefit of confirming it with a test.

How to Get Your Insulin Tested

If your provider does not routinely check insulin levels, you can still take steps to get tested.

• Request an Oral Glucose Tolerance Test with Insulin
  This test measures how your body handles a large amount of glucose and whether your insulin levels rise too high in response.

• Order a Lilli Kit
  If your provider declines your request, you can test your insulin levels at home. The Lilli Health At-Home Metabolic Testing Kits are available on the Lilli Health website and provides an easy way to check your insulin levels.

• Ask for a C-Peptide Test
  This test measures C-peptide, which reflects how much insulin your body is producing. High C-peptide levels can be a sign of insulin resistance.

• Order a Test Independently
  Many labs, including Quest Diagnostics and LabCorp, allow you to order your own insulin test without a doctor’s order.

Why Does Insulin Testing Matter?

Elevated insulin levels are linked to type 2 diabetes, heart disease, and even certain cancers. By the time blood sugar becomes abnormal, insulin resistance has often been present for years or decades, silently causing damage. Identifying high insulin levels early gives you the opportunity to make changes before more serious health issues develop.

A Low Insulin Lifestyle can help lower insulin naturally, improving symptoms like fatigue, brain fog, stubborn weight, cravings, poor sleep, anxiety, skin issues, and gut health.

Take Control of Your Health

Insulin resistance is often overlooked, but that does not mean you have to ignore it. If your provider is not ordering insulin tests, ask for one. If they decline, there are other ways to check your levels.

Staying informed and advocating for yourself is the best way to take control of your health.

Managing weight and symptoms of Polycystic Ovary Syndrome (PCOS) can feel frustrating and overwhelming. Many people focus on glucose and A1c levels, but insulin is just as important—if not more so. Insulin plays a major role in metabolism and hormone balance, yet it is often overlooked in routine testing. Understanding and managing insulin levels can provide powerful insights into metabolic health and lead to more effective treatment strategies for those struggling with weight and PCOS symptoms.

The Role of Insulin

Insulin is a hormone that helps regulate blood sugar. After you eat, carbohydrates break down into glucose, which enters the bloodstream. Insulin allows cells to absorb this glucose for energy or store it for later use. But in PCOS and insulin resistance, the body does not respond properly to insulin. This can cause insulin levels to remain high, even if blood sugar appears normal.

The Hidden Impact of High Insulin Levels

• Weight Gain and Difficulty Losing Weight: High insulin levels promote fat storage, making weight loss more challenging. Insulin also blocks fat burning and increases hunger and cravings, particularly for carbohydrate-rich foods. This creates a cycle where high insulin leads to increased appetite, making weight management even harder.

• Hormonal Imbalance: In PCOS, excess insulin stimulates the ovaries to produce more androgens (male hormones). This can lead to irregular periods, acne, and excessive hair growth. Monitoring insulin can help manage these hormone imbalances more effectively.

• Increased Cardiovascular Risk: Insulin resistance is linked to high blood pressure, unhealthy cholesterol levels, and an increased risk of heart disease. Managing insulin can help reduce these risks and support heart health.

• Progression to Diabetes: Chronically high insulin levels can eventually lead to prediabetes or type 2 diabetes. Since glucose levels may appear normal early on, testing insulin provides a way to catch metabolic problems before they progress.

Beyond Glucose and A1c: Why Insulin Testing Matters

Glucose and A1c tests are useful, but they only tell part of the story. Measuring insulin provides additional insights that can change the way PCOS and metabolic health are managed.

• Early Detection of Insulin Resistance: Glucose levels can stay normal for years, even when insulin resistance is developing. Testing insulin helps identify problems earlier, allowing for lifestyle changes before diabetes or other complications arise.

• More Effective Treatment Plans: Knowing insulin levels allows for targeted treatment. Someone with high insulin will benefit from strategies that specifically focus on lowering insulin, such as following a Low Insulin Lifestyle, which prioritizes foods that keep insulin levels low.

• Tracking Progress: For those already diagnosed with insulin resistance or PCOS, monitoring insulin helps assess how well a treatment plan is working. Changes can be made based on insulin trends rather than waiting for glucose levels to worsen.

• A More Complete Picture of Metabolic Health: Combining insulin testing with glucose and A1c gives a deeper understanding of how the body is processing and storing energy. This leads to better strategies for managing weight, metabolism, and hormone balance.

How to Test Insulin Levels

If you are struggling with PCOS symptoms or weight management, ask your healthcare provider about testing insulin. Fasting insulin tests and oral glucose tolerance tests with insulin measurements are common methods. For a more convenient option, Lilli Metabolic Testing Kits allow you to measure insulin at home, providing valuable insights without the need for a lab visit.

Take Control of Your Health

Glucose and A1c tests are important, but they are only part of the metabolic equation. Insulin plays a key role in weight, hormone balance, and long-term health. By incorporating insulin testing, you can take a proactive approach to managing PCOS and metabolic health.

The more you understand about your body, the better equipped you are to make meaningful changes that improve your health and quality of life.

Navigating the dairy aisle can be challenging if you’re trying to manage insulin levels. Understanding which dairy products are insulin-friendly and which ones to avoid is crucial for maintaining a Low Insulin Lifestyle. Let’s explore why some dairy products spike insulin more than others and how to choose the best options for your health. 

Why Milk Spikes Insulin 

One of the biological purposes of breast milk, which includes cow’s milk, is to raise insulin levels in a newborn baby to help promote growth. This is primarily due to insulin and insulin-like growth factor 1 (IGF-1), which are naturally present in milk to support the rapid growth of newborns. Insulin and IGF-1 play crucial roles in the development of tissues and organs, ensuring that the baby grows quickly and healthily. 

Additionally, milk contains whey protein, which is rich in branched-chain amino acids (BCAAs). BCAAs, particularly leucine, stimulate insulin secretion, making milk a significant insulin trigger. While this mechanism is beneficial for newborns who need rapid growth, it can be problematic for adults, especially those with conditions like PCOS or insulin resistance. 

Understanding Popular Dairy Products 

To make informed choices, it’s essential to understand how various dairy products are made and their impact on insulin levels: 

• Milk and Whey: Milk contains both casein and whey proteins. Whey, the liquid portion that remains after milk has curdled and strained, is particularly insulino spiking due to its high BCAA content. Many processed foods and protein powders use whey protein, which can significantly spike insulin levels. 

• Cheese: When cheese is made, the liquid whey is removed, leaving behind casein. Fermentation can further reduce its impact on insulin, but not all cheeses go through this process. Cottage cheese, ricotta, and cream cheese still contain whey and are not fermented, while aged cheeses have less whey and more casein, making them a better option for managing insulin levels.

• Yogurt: Yogurt is made by fermenting milk with beneficial bacteria. The fermentation process can help break down some of the BCAAs in casein, reducing its insulin-spiking effects. Greek yogurt, which is strained to remove much of the whey, can be a better option than regular yogurt. 

• Butter, Cream, and Ghee: These dairy fats contain minimal protein and are not significant insulin triggers. However, keep an eye on portion sizes. 

The Benefits of Fermentation 

Fermentation is a process where bacteria and yeast break down sugars and proteins in food. This process not only enhances the nutritional profile but also reduces the insulin-spiking potential of dairy products: 

• Breakdown of BCAAs: Fermentation can help break down the BCAAs in casein, resulting in a product that is less likely to cause insulin spikes. For example, fermented dairy products like yogurt and aged cheeses have lower insulinogenic properties compared to their non-fermented counterparts. 

• Improved Digestibility: Fermented dairy products are often easier to digest, as the fermentation process reduces lactose content and breaks down proteins. 

Smart Dairy Choices for a Low Insulin Lifestyle 

A Low Insulin Lifestyle does not mean you have to eliminate dairy completely. Instead, focus on making smart dairy choices: 

• Opt for Fermented Dairy: Choose fermented dairy products like Greek yogurt and aged cheeses, which have reduced insulin-spiking effects. 

• Watch Portions of Dairy Fats: While butter, cream, and ghee are not insulin spiking, be mindful of portion sizes. 

• Avoid Whey Protein: Steer clear of products high in whey protein, which can significantly spike insulin levels. 

Remember, the goal is to be dairy smart, not dairy free. By selecting the right dairy products and keeping an eye on portion sizes, you can enjoy the benefits of dairy while maintaining stable insulin levels. 

Are Beans the Best Choice for a Low Insulin Lifestyle?

Beans are often praised as a nutritional powerhouse, loaded with protein, fiber, vitamins, and minerals. They are a staple in many diets, especially for vegetarians and vegans. But if your goal is to lower insulin levels, beans might not be the best fit for your metabolism.

The Nutritional Profile of Beans

There is no doubt that beans provide essential nutrients:

• Protein – A good plant-based source of protein.
• Vitamins and Minerals – High in folate, iron, and magnesium.
• Fiber – Supports digestion and gut health.

However, beans are also packed with starch, meaning they contain a significant amount of glucose. When eaten, this glucose triggers the release of insulin to manage blood sugar levels. More glucose means more insulin, which can work against those trying to keep insulin levels low.

Better Alternatives for Nutrients

The nutrients found in beans can easily be obtained from other foods that do not spike insulin as much:

• Non-Starchy Vegetables – Spinach, kale, broccoli, and bell peppers provide similar vitamins and minerals without the high starch content.
• Nuts and Seeds – Almonds, chia seeds, and pumpkin seeds offer protein, fiber, and healthy fats with a lower insulin response.
• Whole Fruits – Berries and apples supply fiber, antioxidants, and vitamins without dramatically raising blood sugar.
• High-Quality Protein – Lean meats, fish, and eggs provide protein and essential nutrients without excess glucose.

No matter your dietary preferences, you can get all the nutrients you need from foods that have a lower impact on insulin.

Why Beans Might Not Fit a Low Insulin Lifestyle

While beans are nutritious, their high starch content makes them less ideal for those working to lower insulin levels. Even though they are full of beneficial nutrients, the glucose they provide requires a significant amount of insulin to process, which can disrupt metabolic health.

Just because a food is nutritious does not mean it is the best choice for your metabolism. If you are focused on reducing insulin, it is important to choose foods that provide essential nutrients without triggering large insulin spikes.

The Bottom Line

Beans have plenty of health benefits, but they may not be the best option for those trying to lower insulin levels. Choosing non-starchy vegetables, nuts, seeds, whole fruits, and high-quality proteins allows you to get the same nutrients without the insulin spike.

Managing insulin levels is about making mindful food choices that support metabolic health.

Why Whey Protein Spikes Insulin and What to Choose Instead

Whey protein is everywhere in the fitness and health industry, promoted for muscle growth and recovery. But if you are managing high insulin levels or conditions like PCOS, it is important to understand how whey protein affects your body. Studies show that whey can spike insulin levels even higher than white bread, making it a poor choice for many people trying to follow a Low Insulin Lifestyle.

Why Does Whey Protein Raise Insulin?

Whey protein exists in milk for a reason—it is designed to promote rapid growth in newborns. Milk naturally contains insulin and insulin-like growth factor 1 (IGF-1) to help babies grow quickly. When whey is separated from casein during cheese and yogurt production, it retains much of the naturally present insulin and IGF-1.

But that is not the only reason whey spikes insulin. Whey is packed with branched-chain amino acids (BCAAs), which directly stimulate insulin release. While BCAAs are essential for muscle growth, consuming too much can lead to chronically high insulin levels and contribute to insulin resistance over time.

A quick online search will show studies promoting whey protein as a way to force the pancreas to release more insulin to lower blood sugar in people with type 2 diabetes. The problem with this approach is that it only focuses on short-term blood sugar control while ignoring the long-term damage caused by excessive insulin secretion. Over time, chronic high insulin can lead to insulin resistance, increasing the risk of diabetes, heart disease, and even certain cancers.

Isn’t Whey Protein Considered Healthy?

Many fitness enthusiasts swear by whey protein, but that does not mean it is good for everyone. People metabolize food differently, and while some bodybuilders remain lean despite consuming whey, others do not. Even someone who looks fit may not be metabolically healthy. Some people stay lean because they do not produce much insulin, which makes fat storage more difficult for them.

Athletes often time their whey protein intake around workouts because insulin spikes help shuttle nutrients into muscle cells for recovery and growth. But for the average person, especially someone doing low-impact exercise like walking, consuming whey protein can lead to unnecessary insulin spikes without any real benefit.

Even for those who lift weights, whey protein is not necessary to stimulate insulin for muscle growth. Whole food proteins provide the same benefits with a slower, more natural insulin response that does not overwhelm the body.

Why Is Whey Protein in Everything?

Whey protein was once considered a waste product from cheese and yogurt production. Instead of throwing it away, manufacturers found a way to market it as a high-value supplement. Now, whey protein is added to all kinds of processed foods, from protein bars to cereals, as a way to justify higher prices and appeal to health-conscious consumers.

This marketing strategy may be great for the food industry, but it is not great for the 89% of people with high insulin levels, including the 20% of reproductive-age women with PCOS. Both groups should be cautious about consuming whey protein because of its strong insulin-spiking effects.

Better Alternatives to Whey Protein

If you rely on protein powder, there are better options that will not spike insulin as much:

• Egg White Protein – A high-quality protein source without the insulin spikes of whey.
• Bone Broth Protein – A complete protein that supports muscle repair without overstimulating insulin.

For the best results, focus on whole food protein sources that do not need a label. Meat, poultry, fish, eggs, nuts, and seeds are all excellent choices. For those following a vegetarian or vegan diet, minimally processed soy foods like tofu or edamame, lupini beans (a non-starchy bean), along with a variety of nuts and seeds, provide a balanced protein intake.

The Bottom Line

Whey protein is marketed as a health food, but for those managing insulin resistance or PCOS, it can do more harm than good. Understanding how whey affects insulin and recognizing its presence in processed foods can help you make better dietary choices. Choosing whole food protein sources or insulin-friendly protein powders can support better metabolic health and help keep insulin levels in check.

References

• Salehi A, et al. The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on β-cells. Nutr Metab (Lond). 2012. Read more
• Almario RU, et al. Glucose-lowering effect of whey protein depends upon clinical characteristics of patients with type 2 diabetes. BMJ Open Diabetes Res Care. 2017. Read more
• Nouri M, et al. A systematic review of whey protein supplementation effects on human glycemic control: A mechanistic insight. Diabetes Metab Syndr. 2022. Read more

Can You Boost GLP-1 Naturally? Why a Low Insulin Lifestyle May Be the Answer

GLP-1 drugs like Ozempic, Mounjaro, and Wegovy have taken over the weight loss conversation, promising significant results in controlling blood sugar and appetite. While these medications can be effective, they are not always sustainable and often come with side effects. But what if you could naturally increase GLP-1 levels, improve appetite control, and lose weight without relying on medication? Adopting a Low Insulin Lifestyle might be the key.

The Connection Between Insulin and GLP-1

Insulin plays a major role in metabolism, helping the body manage glucose after eating. But when insulin levels stay high—due to frequent spikes from foods like starches, sugars, milk, and whey—your body becomes less responsive to it. This can lead to chronic high insulin levels, or hyperinsulinemia, which disrupts hunger and metabolism.

This is where GLP-1 comes in. GLP-1 is a hormone released by the gut in response to food, and it helps regulate appetite and blood sugar by:

• Slowing digestion – Food stays in the stomach longer, keeping you full longer.
• Signaling fullness – GLP-1 acts on the brain to reduce appetite and prevent overeating.
• Enhancing insulin function – It helps the pancreas release insulin only when needed, keeping blood sugar stable without excessive insulin spikes.

How High Insulin Levels Suppress GLP-1 

The problem is that when insulin levels are consistently high, they suppress GLP-1 production. This weakens the body’s natural appetite control, leading to more cravings and increased hunger—especially for carbohydrate-heavy foods. This creates a cycle where high insulin levels make it harder to regulate appetite, leading to weight gain and metabolic dysfunction.

How a Low Insulin Lifestyle Naturally Boosts GLP-1

A Low Insulin Lifestyle focuses on limiting foods that cause large insulin spikes and prioritizing whole, minimally processed foods that keep blood sugar stable. In clinical studies, participants following this approach did not restrict calories, yet they naturally ate about 1450 calories per day with a balanced macronutrient intake:

• 72g fat (44% monounsaturated, 22% polyunsaturated, 27% saturated)
• 94g carbohydrate
• 25g fiber
• 98g protein

Despite eating to satisfaction, participants saw significant weight loss and metabolic improvements. This suggests that lower insulin levels naturally allow GLP-1 to function properly, helping regulate hunger and food intake without the need for medication.

Prevents Muscle Loss Linked to GLP-1 Drugs

One of the biggest concerns with GLP-1 medications is muscle loss. These drugs work by increasing insulin secretion, which can drive weight loss, but much of that weight can come from muscle instead of fat. Insulin plays a major role in muscle maintenance, and chronically high insulin levels can prevent fat burning while breaking down muscle tissue for energy.

A Low Insulin Lifestyle promotes fat loss instead of muscle loss by allowing insulin levels to remain stable rather than artificially spiked. In our studies, participants lost weight while preserving lean muscle mass—something GLP-1 medications struggle to do. Maintaining muscle is essential for metabolic health, long-term weight maintenance, and overall strength.

How Does a Low Insulin Lifestyle Compare to GLP-1 Medications?

GLP-1 medications like Ozempic and Wegovy mimic the effects of GLP-1 to help control appetite and blood sugar. In clinical trials, patients taking these drugs lost an average of 30 pounds over six months. While this might sound impressive, the long-term effects of these medications are still being studied, and they often come with nausea, digestive issues, and potential long-term metabolic consequences.

A Low Insulin Lifestyle, on the other hand, has matched or even exceeded these weight loss results in clinical studies—all without the need for medication. Participants were able to eat until satisfied, experience natural appetite control, and improve overall metabolic health without side effects.

The Bottom Line

If you are looking for a way to naturally boost GLP-1, regulate appetite, and achieve sustainable weight loss, a Low Insulin Lifestyle offers a powerful alternative to medication. Instead of forcing the body to produce more insulin or artificially mimicking GLP-1, this approach helps restore natural hormonal balance, leading to long-term metabolic health.

Polycystic Ovary Syndrome (PCOS) is a complex condition affecting millions of women worldwide. It is driven by insulin resistance, hormonal imbalances, and metabolic dysfunction, leading to symptoms like irregular cycles, weight gain, and fertility issues. One of the most commonly prescribed medications for PCOS is metformin, but while it can be helpful, it is not a standalone solution. Let’s break down how metformin works, its role in PCOS treatment, and why lifestyle changes are the key to long-term success.

How Metformin Works

Metformin is primarily used to treat type 2 diabetes, but it is also commonly prescribed to help manage insulin resistance in PCOS. It works by:

• Reducing glucose production – Metformin lowers the amount of glucose the liver produces, helping to keep blood sugar levels stable.
• Improving insulin sensitivity – It helps muscle cells become more responsive to insulin, allowing glucose to enter cells more efficiently.
• Decreasing glucose absorption – It slows the absorption of glucose from the intestines, reducing blood sugar spikes after meals.

How Metformin Helps with PCOS

Since insulin resistance plays a major role in PCOS, metformin can help manage some of the related symptoms, including:

• Weight management – Some women experience modest weight loss.
• More regular cycles – By improving insulin sensitivity, metformin can help restore ovulation.
• Lower androgens – High insulin levels drive excess androgen production, contributing to acne, excessive hair growth, and hair loss. Metformin can help lower insulin, which may reduce these symptoms.

The Limitations of Metformin

While metformin can help, it is not a magic bullet for PCOS. Here is why it often falls short:

• Minimal impact on weight loss – Some may lose a few pounds, but metformin alone is not enough to drive significant fat loss.
• Side effects – Many people struggle with nausea, diarrhea, and digestive discomfort, making it hard to stay on the medication.
• Does not address the root cause – Metformin treats insulin resistance but does nothing to stop the lifestyle factors that contribute to PCOS in the first place.

Why a Low Insulin Lifestyle Works Better

At Lilli Health, we focus on treating PCOS at the root by addressing insulin resistance through a Low Insulin Lifestyle. Unlike calorie restriction or traditional low-carb diets, this approach is designed to stabilize insulin levels, allowing metabolism and hormones to function properly.

Our research backs this up. In a randomized controlled trial presented at the American Society for Reproductive Medicine (ASRM), we compared a Low Insulin Lifestyle to the standard approach (low-calorie diet plus exercise, with metformin added when needed). The results were clear:

• Lower fasting insulin levels – Women following a Low Insulin Lifestyle saw a 35% reduction in fasting insulin within two months. In contrast, the control group’s insulin levels increased.
• Significant weight loss – The treatment group lost an average of 17 pounds in eight weeks, while the control group gained about a third of a pound.

These results highlight that metformin alone is not the answer—lowering insulin through diet and lifestyle changes leads to far greater improvements.

The Bottom Line

Metformin can be a useful tool for managing PCOS, but it is not the most effective solution on its own. The key to real, lasting improvement comes from lowering insulin levels naturally. A Low Insulin Lifestyle does more than just manage symptoms—it targets the underlying cause of PCOS, helping to restore hormone balance, support weight loss, and improve overall health.

Our full study will be published in a peer-reviewed journal soon, but in the meantime, you can start taking control of your PCOS today. The Lilli Health App provides the tools, education, and support to help you successfully adopt a Low Insulin Lifestyle and finally see the results you have been looking for.

Reference: 

Jackson B, et al. NUTRITIONAL EDUCATION (FACE-TO-FACE AND VIDEO INSTRUCTION) FOR POLYCYSTIC OVARY SYNDROME RESULTS IN GREATER REDUCTION IN BMI AND HEMOGLOBIN A1C THAN CALORIC RESTRICTION, EXERCISE AND METFORMIN. Fertility & Sterility 2022;118(4):E95 Read more

Polycystic Ovary Syndrome (PCOS) is a common endocrine disorder affecting 10% to 20% of women of reproductive age worldwide. Characterized by insulin resistance, hormonal imbalances, and metabolic dysfunction, PCOS can impact everything from weight and fertility to skin health and mood.

At Lilli Health, we advocate for a Low Insulin Lifestyle as the foundation for managing and even reversing insulin resistance and PCOS. While inositol supplements have shown promise in supporting insulin sensitivity, they are not a magic fix and should be considered an optional tool alongside a Low Insulin Lifestyle—not a replacement for it.

Inositol is a type of sugar that plays a key role in insulin regulation and hormone signaling. It affects how the body responds to insulin and influences several hormones related to mood, cognition, and metabolism.

There are two main forms of inositol that are often combined in supplements for their synergistic effects:

• Myo-inositol – The most abundant form in the body, it helps improve insulin sensitivity and ovarian function.
• D-chiro-inositol – Works alongside myo-inositol to balance insulin and androgen levels.

How Inositol Supports PCOS and Insulin Resistance

Since insulin resistance is the driving factor behind PCOS, improving insulin sensitivity is essential. Inositol has been shown to:

• Enhance insulin sensitivity, reducing the pancreas’s need to produce excess insulin.
• Lower androgen levels, which can help improve symptoms like acne and unwanted hair growth.
• Support metabolic health, making it easier to maintain a healthy weight.

Some clinical studies have explored the benefits of combining inositol with a lifestyle approach similar to a Low Insulin Lifestyle, showing that this combination yields better results than inositol alone. The key takeaway? While inositol can be helpful, it works best when paired with dietary and lifestyle changes that naturally reduce insulin levels.

Inositol’s Effect on Hormones and PCOS Symptoms

High insulin levels drive excess androgen production, which leads to many of the classic PCOS symptoms, including:

• Irregular periods
• Excessive hair growth (hirsutism)
• Acne and oily skin
• Sugar cravings and blood sugar crashes

By lowering insulin resistance, inositol can help restore hormone balance, reducing the severity of these symptoms. However, the biggest improvements happen when insulin levels are kept low through diet and lifestyle—not just supplements.

How to Use Inositol Effectively

The most common dosages for inositol range between 2000 mg and 4000 mg per day. Many supplements combine myo-inositol and d-chiro-inositol in a 40:1 ratio, which mirrors the natural balance found in the body.

However, supplements alone will not fix insulin resistance. To see real improvements, inositol should be combined with:

• A Low Insulin Lifestyle – Prioritizing whole foods that keep insulin stable.
• Regular movement – Exercise improves insulin sensitivity and supports metabolic health.
• Stress management – High stress increases cortisol, which can worsen insulin resistance.

Choosing the Right Inositol Supplement

While inositol is generally well tolerated, some people experience mild digestive issues like bloating or nausea. When choosing a supplement, look for:

• Good Manufacturing Practices (GMP) certification – Ensures quality and safety.
• Third-party testing – Verifies purity and potency.
• Minimal additives – Avoid unnecessary fillers, sugars, or artificial ingredients.

Always consult a healthcare provider before starting a new supplement, especially if you have other medical conditions or take medications.

PCOS Management Beyond Supplements

Countless women have successfully managed their PCOS symptoms by following a Low Insulin Lifestyle, with or without inositol. Tracking insulin levels with Lilli Health’s insulin testing kits allows for personalized, data-driven interventions to improve metabolic health.

PCOS management also requires more than just dietary changes—stress, sleep, and exercise all play a role in insulin resistance. This is why structured support, coaching, and expert guidance from specialists like Dr. Ali Chappell can help women navigate PCOS more effectively.

Inositol supplements can support insulin sensitivity, but they are not a replacement for lifestyle changes. The most effective way to reverse insulin resistance and manage PCOS is through a Low Insulin Lifestyle.

There is an urgent need to address the disparities Black women face during pregnancy and childbirth. Among the many contributing factors, insulin resistance plays a significant role in maternal health outcomes. This often-overlooked issue is closely linked to chronic inflammation, gestational complications, and long-term metabolic health risks.

Let’s dive into the intersection of insulin resistance, chronic inflammation, and maternal health in the Black community, highlighting why these issues matter and how adopting a Low Insulin Lifestyle could be a game-changer for improving outcomes.

The Alarming Reality of Maternal Mortality in the Black Community

The statistics surrounding Black maternal health are deeply concerning. Black women in the U.S. are three to four times more likely to die from pregnancy-related complications than white women. This disparity remains regardless of education level or socioeconomic status, underscoring the systemic nature of the issue.

While many discussions focus on access to care and racial bias in healthcare, underlying metabolic health issues like insulin resistance are often overlooked despite their direct impact on pregnancy and maternal health outcomes.

Insulin Resistance and Chronic Inflammation: The Hidden Threat

Black women are disproportionately affected by insulin resistance, a condition where the body does not respond effectively to insulin, leading to elevated insulin levels even when blood sugar appears normal. This metabolic dysfunction is often paired with chronic inflammation, creating a cycle that increases the risk of:

• Gestational diabetes
• Hypertension and preeclampsia
• Preterm birth and low birth weight
• Increased risk of type 2 diabetes postpartum

One major issue is that many individuals with high insulin levels have normal A1c and glucose readings, meaning standard prenatal screenings often miss insulin resistance. Expanding routine testing to include fasting insulin levels could help identify women at risk much earlier.

How Insulin Resistance Affects Pregnancy and Fetal Health

During pregnancy, insulin resistance can cause unstable blood sugar levels, excessive weight gain, and hormonal imbalances that increase the risk of complications for both mother and baby. Babies born to mothers with uncontrolled insulin resistance are more likely to experience:

• Higher birth weight and increased risk of childhood obesity
• Blood sugar instability after birth
• A greater likelihood of developing insulin resistance later in life

This cycle not only affects maternal health but also impacts future generations, reinforcing long-term health disparities.

A Low Insulin Lifestyle: A Path to Healthier Pregnancies

Addressing insulin resistance does not start with medication—it starts with lifestyle changes that regulate insulin levels and reduce inflammation. A Low Insulin Lifestyle focuses on:

• Eliminating high-insulin foods by avoiding starches, processed sugars, and insulin-spiking dairy products
• Prioritizing whole, nutrient-dense foods such as lean proteins, non-starchy vegetables, nuts, seeds, and healthy fats
• Stabilizing blood sugar by eating balanced meals to prevent insulin spikes and crashes
• Incorporating movement to improve insulin sensitivity and metabolic health

The Power of Prevention: Improving Maternal Health Outcomes

For Black women facing insulin resistance and the health risks it creates during pregnancy, a Low Insulin Lifestyle can be transformative. By lowering insulin levels and reducing chronic inflammation, this approach has the potential to:

• Support healthier pregnancies with fewer complications
• Improve fertility and hormonal balance before conception
• Reduce the risk of gestational diabetes and preeclampsia
• Break the cycle of insulin resistance that affects future generations

The Bottom Line

Black maternal health disparities cannot be fully addressed without acknowledging the role of insulin resistance and metabolic health. Expanding prenatal screening to include insulin levels, not just glucose or A1c, and promoting proactive lifestyle changes can have a profound impact on maternal and infant health.

Raising awareness is important, but advocating for real solutions is what will change outcomes. A Low Insulin Lifestyle is a powerful, accessible tool that can help Black women take control of their health before, during, and after pregnancy—leading to healthier mothers, healthier babies, and a healthier future.

GLP-1 Agonists for PCOS: Understanding the Benefits, Risks, and the Role of Lifestyle Changes

Polycystic Ovary Syndrome (PCOS) is a complex condition that affects metabolism, fertility, and overall health. For those struggling with insulin resistance and weight management, healthcare providers may suggest GLP-1 agonists as a treatment option. These medications have gained attention for their ability to lower blood sugar levels and promote weight loss. While they may provide short-term benefits, it is important to understand how they work, their potential long-term effects, and why lifestyle modifications remain essential for maintaining muscle mass, metabolic health, and long-term weight management.

How GLP-1 Agonists Work

GLP-1 agonists mimic glucagon-like peptide 1, a hormone that plays a key role in blood sugar regulation and appetite control. These medications help by:

• Stimulating insulin secretion from the pancreas, which lowers blood sugar levels
• Slowing digestion, keeping food in the stomach longer and increasing feelings of fullness
• Reducing appetite, which can lead to lower calorie intake and weight loss

For individuals with PCOS, who often struggle with insulin resistance and weight gain, GLP-1 agonists can provide significant short-term improvements. Many patients experience better blood sugar control and reduced hunger, which can help with weight management. However, these medications do not address the root cause of insulin resistance and metabolic dysfunction.

The Risks of Long-Term Use

While GLP-1 agonists can be helpful, there are concerns about their long-term effects, particularly regarding muscle loss and pancreatic health.

These medications work by forcing the pancreas to produce more insulin, which can contribute to worsening insulin resistance over time. Prolonged pancreatic overstimulation may eventually lead to pancreatic exhaustion, increasing the risk of type 2 diabetes as the pancreas loses its ability to produce insulin effectively.

Another major concern is muscle loss. While weight loss is a common effect of these medications, studies suggest that a significant portion of this loss comes from lean muscle rather than fat. Muscle is critical for metabolism, insulin sensitivity, and long-term weight maintenance. Losing muscle can slow metabolism and make it harder to sustain weight loss once the medication is discontinued.

“The road to improving blood sugar management is not about forcing the pancreas to produce more insulin. Instead, it requires dietary changes that minimize insulin spikes, allowing cells to become more responsive and keeping glucose levels in a healthy range.”

The Role of Lifestyle Modifications

Since long-term medication use carries risks, it is crucial for patients using GLP-1 agonists to focus on lifestyle changes that support metabolic health and prevent muscle loss.

A Low Insulin Lifestyle helps reduce the burden on the pancreas by stabilizing insulin levels through dietary modifications. This approach not only improves insulin sensitivity but also helps preserve muscle mass, which is essential for maintaining a strong metabolism.

For those currently on GLP-1 agonists, this period of reduced appetite and weight loss can serve as an opportunity to build sustainable habits that will support long-term success. By focusing on a Low Insulin Lifestyle and incorporating protein-rich foods and resistance training, individuals can:

• Reduce the risk of muscle loss while on medication
• Maintain a healthier metabolism for long-term weight management
• Prevent weight regain after discontinuing the medication

The Bottom Line

GLP-1 agonists can be a valuable tool for managing PCOS-related insulin resistance and weight challenges, but they are not a long-term solution on their own. Understanding the risks of sustained insulin stimulation and muscle loss highlights the importance of a comprehensive approach to metabolic health.

A Low Insulin Lifestyle, backed by multiple clinical studies, has been shown to lower insulin levels effectively while preserving muscle mass. This approach minimizes insulin spikes by eliminating starches, certain types of dairy, and sugars, allowing the pancreas to function more efficiently while supporting lean muscle retention.

By making these changes, individuals can reduce reliance on medications, improve metabolic health, and take control of their long-term well-being. Medications may provide support, but real, lasting results come from addressing insulin resistance at its source while preserving muscle for a strong, healthy metabolism.