Category Archives: Lifestyle

We’ve all been taught to read nutrition labels carefully, checking calories, fats, and sugars. But when you’re following a Low Insulin Lifestyle, the most important thing isn’t the Nutrition Facts label itself—it’s the ingredient list. If you’ve been stuck in the habit of focusing on the numbers, I’m here to show you a better way. By mastering my Rule of 5, you’ll become the expert of your grocery store trips, picking up only the best products for your health.

Why Ignore the Nutrition Facts Label?

When you look at the Nutrition Facts label, it gives you the breakdown of calories, protein, carbs, and fats. But these numbers don’t tell you the whole story. What matters more is what’s actually in the product. Ingredients directly impact how the food affects your insulin levels and your overall health. That’s why the ingredient list should be your primary focus.

Rule #1: Stick to a Short Ingredient List

The golden rule for choosing healthy products is to look for those with as few ingredients as possible. A shorter ingredient list means fewer processed additives, preservatives, and hidden sugars. The goal is to choose foods as close to their natural state as possible, so look for items with a simple, clean ingredient list—the fewer, the better.

Rule #2: Watch the First Five Ingredients

The ingredients in a product are listed in order of quantity, with the first ingredient being what the product contains the most of. To stick to a Low Insulin Lifestyle, you want to make sure the first five ingredients are not starch, milk, whey, or sugar. These ingredients spike insulin levels and derail your health goals, so keeping them out of the top five ensures you’re choosing something more balanced.

Here’s what to avoid in the first five ingredients:

• Starch – grains, beans, lentils, potatoes, and processed starch including cornstarch, tapioca starch, or potato starch
• Milk – whole, skim, or any form of dairy milk
• Whey – protein concentrate or isolate
• Sugar – all forms: cane sugar, corn syrup, honey, etc.

Become a Master of the Rule of 5

Once you get the hang of reading ingredient lists, this becomes second nature. By sticking to products where the first five ingredients are free of insulin-spiking foods, you’ll become a master of the grocery store, quickly sorting the good from the bad and sticking to your health goals.

An Exceptions to the Rule of 5

There are some instances where the Rule of 5 doesn’t apply so strictly. Let’s look at an exception:

Dressings and Sauces

It’s tough to find a great dressing or sauce that’s entirely free of sugar. In these cases, if sugar appears in the first five ingredients, don’t panic! Here’s what to do next:

Check the Nutrition Facts label for Added Sugars.

If the amount of added sugar is less than 2g per serving, then it’s likely a small enough amount that it’s still okay to consume in moderation. This would make the product Lilli-approved.

Why Ingredients Matter More Than the Numbers

By focusing on the ingredient list rather than obsessing over calories or carbs, you’re making sure that you’re eating real food—foods that don’t spike your insulin levels unnecessarily. In contrast, processed foods with long ingredient lists and hidden sugars can derail even the best dietary efforts.

The Rule of 5 is a simple, effective way to choose the best foods for your health, without getting overwhelmed by the numbers on a label.

Conclusion: Master the Grocery Store with the Rule of 5

By focusing on the ingredient list and sticking to the Rule of 5, you’ll have a clear, effective strategy to make better choices at the grocery store. You’ll avoid insulin-spiking foods, keep your nutrient levels balanced, and maintain better control over your health. With practice, this becomes second nature—and you’ll quickly become the master of the grocery store.

For many women, the journey to parenthood can be a thrilling yet challenging experience, especially when conditions like PCOS or insulin resistance come into play. At Lilli Health, we understand the complexities of fertility and how important it is to have the right support and strategies in place. One key factor that often gets overlooked in the conversation about fertility is insulin. Understanding the role of insulin in reproductive health can be a game-changer in your journey to parenthood. 

The Hidden Link Between Insulin and Fertility 

Insulin is a hormone that plays a critical role in regulating blood sugar levels, but its impact goes far beyond metabolism. In women with PCOS or insulin resistance, elevated insulin levels can disrupt hormonal balance, leading to irregular menstrual cycles and difficulties with ovulation—two key factors in conception. 

High insulin levels cause the ovaries to produce more androgens (male hormones), which can interfere with the normal development and release of eggs. This disruption not only makes ovulation less predictable but can also affect the quality of the eggs, making it harder to conceive. 

Beyond Ovulation: Insulin’s Impact on Implantation and Pregnancy 

The effects of insulin on fertility don’t stop at ovulation. Elevated insulin levels can also impair the implantation of a fertilized egg and hinder proper placental development. This means that even if conception occurs, the chances of a successful pregnancy may be reduced. High insulin levels can lead to complications such as gestational diabetes, preeclampsia, and other pregnancy-related issues, further complicating the journey to parenthood. 

The Power of the Low Insulin Lifestyle 

So, how can you take control of your insulin levels and improve your chances of a healthy pregnancy? The answer lies in adopting a Low Insulin Lifestyle. This approach focuses on choosing foods that stabilize insulin levels and avoiding those that cause spikes. By prioritizing a diet rich in whole, minimally processed foods and reducing your intake of starches, non-fermented dairy, and sugars, you can help balance your hormones and create a more favorable environment for conception and pregnancy. 

Enhancing IVF Success with Insulin Management 

For some women, IVF is a necessary part of the journey to parenthood. While IVF can be incredibly effective, its success can be influenced by insulin levels. High insulin can negatively impact egg quality and the uterine environment, reducing the chances of a successful implantation and pregnancy. By following a Low Insulin Lifestyle, you can enhance the effectiveness of IVF treatments, improving your chances of a successful outcome. 

But the benefits of managing insulin aren’t limited to those undergoing IVF. By lowering insulin levels, many women find that their fertility improves naturally, sometimes eliminating the need for IVF altogether. Whether you’re pursuing natural conception or assisted reproductive technologies, keeping insulin levels in check is critical for optimizing your chances of success. 

Taking the Next Step in Your Journey 

If you’re ready to take proactive steps to improve your fertility and support a healthy pregnancy, the Low Insulin Lifestyle is a powerful tool to have in your arsenal. By addressing insulin resistance, you can improve not only your chances of conceiving but also the overall health of your pregnancy. 

At Lilli Health, we’re here to support you every step of the way. Whether you’re just beginning your journey to parenthood or have faced challenges along the way, our resources are here to help you succeed. The path to parenthood is unique for everyone, but with the right strategies, you can make your dream a reality. 

At Lilli Health, we’ve always believed in the power of the Low Insulin Lifestyle to help women manage their PCOS and insulin resistance effectively. But the most compelling evidence comes from the stories of those who have embraced this approach and seen real, lasting results. Today, we’re excited to share some inspiring success stories from women who have transformed their health and lives with the Low Insulin Lifestyle. 

A New Chapter: Restoring Regular Cycles and Skin Health 

One of the most common challenges for women with PCOS is irregular menstrual cycles, often accompanied by skin issues like acne. For one woman, this struggle seemed never-ending—until she discovered the Low Insulin Lifestyle. After trying various diets and workout programs with little success, she began following our free guide. 

“I’ve tried different diets (keto, vegan, etc.) and different workout programs, and nothing worked long term. I’ve been following your free guide for about six weeks, and I just got my FIRST 28-day cycle. My skin has already improved so much, and I’ve lost 10 pounds. Thank you so much for sharing your research!” 

This story highlights the profound impact that targeting insulin levels can have on hormonal balance and overall health. By prioritizing foods that don’t spike insulin, she was able to achieve a regular menstrual cycle for the first time and saw significant improvements in her skin and weight. 

Breaking the Cycle: Long-Term Weight Management Success 

For many women, weight management is a lifelong challenge, especially when dealing with PCOS. Traditional diets often fail to deliver lasting results, leaving many feeling frustrated and defeated. However, the Low Insulin Lifestyle offers a different approach—one that addresses the root cause of weight gain. 

“I purchased your book last year and started following a Low Insulin Lifestyle and dropped 20 lbs in about four months. I’m so grateful to have come across you on Instagram. I’ve been struggling with weight for the last 15 years, and I feel like I have finally found the secret.” 

This testimonial showcases how the Low Insulin Lifestyle can lead to sustainable weight loss by focusing on insulin management rather than calorie restriction. By making insulin levels the priority, this woman was able to break free from the cycle of ineffective diets and achieve long-term success. 

Building Community: The Power of Support and Accountability 

The journey to better health is often more successful when shared with others. The Low Insulin Lifestyle not only offers a powerful approach to managing PCOS and insulin resistance but also fosters a sense of community among those who are on the same path. 

“I stumbled across your website in January, and it has been life-changing. I’m not perfect, but I’ve seen huge changes. I’ve even started a Low Insulin Lifestyle accountability group. Big thanks from a group of ladies up in Canada who are seeing results!” 

This story highlights the ripple effect that positive change can have. By starting an accountability group, this woman not only supported her own journey but also empowered others to embrace the Low Insulin Lifestyle. Together, they’re seeing results and building a supportive community that encourages lasting success. 

Why the Low Insulin Lifestyle Works 

So, why does the Low Insulin Lifestyle work when so many other approaches fail? The answer lies in its focus on addressing insulin resistance, which is at the core of many PCOS symptoms. By prioritizing foods that help maintain stable insulin levels, this approach helps to balance hormones, reduce inflammation, and promote sustainable weight loss. It’s not about quick fixes or restrictive diets—it’s about creating lasting change that supports overall health. 

These success stories are just a few examples of how the Low Insulin Lifestyle is transforming lives. Whether you’re struggling with irregular cycles, weight management, or other PCOS-related symptoms, this approach offers a proven path to better health. 

Lilli is not just another diet—it’s an education. 

Understanding the Gap in Insulin Testing 

You might be surprised to learn that many healthcare providers don’t routinely measure insulin levels. This oversight can be attributed to several reasons, which we’ll explore in detail. We’ll also discuss what steps you can take to ensure your insulin levels are tested and why it’s crucial for your health. 

Reasons Why Insulin Levels Aren’t Measured 

1. Lack of Awareness and Education Our current healthcare system often focuses on treating diseases rather than preventing them. Measuring insulin is a preventative measure that isn’t emphasized enough. Additionally, the significance of insulin resistance beyond glucose management in diabetics is not widely taught in medical schools or dietetic programs. Doctors, like all professionals, can find it challenging to stay updated with the latest scientific developments. 
2. Insurance Reimbursement Issues Many insurance companies do not cover the cost of insulin testing. This lack of reimbursement can discourage healthcare providers from ordering these tests, as they may not want to burden patients with additional out-of-pocket expenses. 
3. Clinical Uncertainty If a patient’s insulin levels come back high while their glucose levels are normal, some healthcare providers may feel unprepared to address the issue. This uncertainty can lead them to avoid ordering the test altogether to prevent being in a situation where they cannot provide clear answers or solutions. 
4. Lack of FDA-Approved Treatments for PCOS Polycystic Ovary Syndrome (PCOS) often involves insulin resistance, but there are no FDA-approved treatments specifically for this condition. Many treatments are used off-label and come with side effects, making healthcare providers hesitant to measure insulin levels without clear treatment pathways. 
5. Perceived Irrelevance Given that a significant portion of the population has elevated insulin levels, some healthcare providers might consider testing redundant. They may feel that confirming what they already suspect doesn’t provide additional actionable information. 

What Can Patients Do? 

1. Request an Oral Glucose Tolerance Test with Insulin Ask your healthcare provider for an oral glucose tolerance test (OGTT) with insulin. This test measures how your body metabolizes a large amount of glucose and whether you are over-secreting insulin. 
2. Utilize At-Home Testing Kits If your healthcare provider declines your request, consider using an at-home insulin testing kit. The Lilli Health At-Home Insulin Testing Kit (“Lilli Kit”) is available on the Lilli Health website and allows you to test your insulin levels from the comfort of your home. 
3. Request a C-Peptide Test Another useful test is the C-peptide test. This test measures the amount of C-peptide in your blood, which can indicate how much insulin your body is producing. Elevated C-peptide levels can be a sign of insulin resistance. 
4. Order Tests Independently You can also order insulin tests directly from laboratories like Quest Diagnostics or LabCorp, bypassing the need for a healthcare provider’s order. 

Why Does It Matter? 

Elevated insulin levels are associated with numerous chronic diseases, including type 2 diabetes, cardiovascular disease, and certain cancers. By the time blood glucose levels become abnormal, significant damage may already have occurred. Early identification of elevated insulin is critical for preserving metabolic health and preventing disease. 

Targeted approaches to lowering insulin levels, such as adopting a Low Insulin Lifestyle, can also improve your quality of life by addressing symptoms like chronic fatigue, brain fog, stubborn weight, increased appetite and cravings, sleep issues, depression and anxiety, skin problems, and gut health. 

Conclusion 

Understanding the importance of insulin testing and taking proactive steps to measure and manage your insulin levels can have a profound impact on your overall health. Don’t wait for chronic conditions to develop; take control of your health by staying informed and advocating for the tests and treatments you need. 

At Lilli Health, we are committed to empowering you with the knowledge and tools to manage your health effectively. If you have any questions or need further information, please reach out to our team. 

Stay healthy and informed! 

Polycystic Ovary Syndrome (PCOS) is a multifaceted condition that affects numerous women worldwide. While it is primarily known for its impact on reproductive health, the effects of PCOS extend far beyond the ovaries. One of the most challenging aspects of PCOS is its interplay with mental health, largely driven by insulin resistance. Understanding this relationship is crucial for effective management and improving quality of life for those affected by PCOS. 

Understanding Insulin Resistance in PCOS 

Insulin resistance is a common feature of PCOS, where the body’s cells become less responsive to insulin, a hormone that regulates blood sugar levels. To compensate, the pancreas produces more insulin, leading to hyperinsulinemia (high insulin levels). This condition not only exacerbates the symptoms of PCOS but also plays a significant role in mental health. 

The Insulin-Serotonin-Dopamine Connection 

The relationship between insulin and mental health is complex and involves critical neurotransmitters like serotonin and dopamine, which are essential for mood regulation and emotional well-being. 

1. Serotonin:

Serotonin is often referred to as the “feel-good” neurotransmitter because of its role in mood regulation, sleep, and appetite. Insulin plays a pivotal role in the synthesis and function of serotonin. Here’s how: 

• Tryptophan Transport: Insulin facilitates the entry of tryptophan, the precursor to serotonin, into the brain. When insulin levels are disrupted, tryptophan availability in the brain can be reduced, leading to lower serotonin production. 

• Mood and Anxiety: Low serotonin levels are associated with mood disorders such as depression and anxiety. Women with PCOS often report higher levels of anxiety and depressive symptoms, which can be linked to impaired serotonin production due to insulin resistance. 

2. Dopamine:

Dopamine is another critical neurotransmitter involved in reward, motivation, and pleasure. It also has a significant impact on mood and behavior. 

• Insulin and Dopamine Regulation: Insulin signaling in the brain helps regulate dopamine levels. Disruption in insulin signaling due to insulin resistance can impair dopamine production and function. 

• Behavioral Changes: Low dopamine levels can lead to symptoms such as lack of motivation, fatigue, and anhedonia (inability to feel pleasure). These symptoms are frequently observed in individuals with PCOS, contributing to the overall burden of the condition. 

The Vicious Cycle of Mental Health and PCOS 

The relationship between mental health, insulin resistance, and PCOS is bidirectional, creating a vicious cycle: 

• Insulin Resistance and Mental Health: Insulin resistance can lead to imbalances in serotonin and dopamine, exacerbating mental health issues such as depression, anxiety, and mood swings. 

• Mental Health and Lifestyle Choices: Poor mental health can negatively impact lifestyle choices, making it more challenging to adhere to healthy eating and exercise routines. This can worsen insulin resistance and PCOS symptoms, creating a feedback loop. 

Strategies for Breaking the Cycle 

Breaking the cycle of mental health issues and insulin resistance in PCOS requires a comprehensive approach that addresses both physical and mental health: 

• Dietary Interventions: Adopting a Low Insulin Lifestyle can help manage insulin levels. Focus on whole, minimally processed foods that do not spike insulin, such as lean proteins, non-starchy vegetables, whole fruits, and healthy fats. 

• Physical Activity: Regular exercise improves insulin sensitivity and boosts serotonin and dopamine levels, enhancing mood and mental well-being. 

• Mental Health Support: Professional counseling, cognitive-behavioral therapy (CBT), and support groups can provide essential tools for managing stress, anxiety, and depression. 

• Medical Management: Antidepressants or anti-anxiety medications may be necessary for some individuals to manage mental health symptoms effectively. Studies show that managing insulin levels can help improve the success of these treatments. 

• Mindfulness and Stress Reduction: Practices such as mindfulness, yoga, and meditation can help reduce stress, improve mental clarity, and enhance overall well-being. 

Conclusion 

The intricate relationship between mental health, insulin resistance, and PCOS underscores the importance of a holistic approach to managing this condition. By understanding how insulin affects neurotransmitters like serotonin and dopamine, and implementing comprehensive strategies to address both physical and mental health, women with PCOS can significantly improve their quality of life. At Lilli Health, we are committed to empowering individuals with the knowledge and tools they need to take control of their health journey and break the cycle of PCOS and mental health challenges. 

References: 

Lyra e Silva NM, Lam MP, Soares CN, Munoz DP, Milev R, De Felice FG. Insulin resistance as a shared pathogenic mechanism between depression and type 2 diabetes. Front Psychiatry. 2019;10:57. doi:10.3389/fpsyt.2019.00057 

Managing weight and symptoms of Polycystic Ovary Syndrome (PCOS) can often feel like an uphill battle. While glucose and A1c levels are commonly monitored, an equally critical, yet often overlooked, component is insulin. Understanding and managing insulin levels can provide profound insights into metabolic health and facilitate more effective treatment strategies for individuals struggling with weight and PCOS symptoms. 

Why Insulin Matters 

Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. When you eat, your body breaks down carbohydrates into glucose, which enters the bloodstream. Insulin allows cells to absorb this glucose for energy or store it for future use. However, in conditions like PCOS and insulin resistance, the body’s response to insulin is impaired. This dysfunction can lead to elevated insulin levels, even when blood glucose levels are still within a normal range.  

The Hidden Impact of High Insulin Levels 

Weight Gain and Difficulty Losing Weight: Elevated insulin levels can promote fat storage, making it difficult to lose weight. Insulin inhibits the breakdown of fat in the body, and high levels can also increase hunger and cravings, particularly for carbohydrate-rich foods. This creates a vicious cycle of weight gain and metabolic imbalance.  

Hormonal Imbalance: In PCOS, high insulin levels can exacerbate symptoms by increasing the production of androgens (male hormones). This can lead to irregular periods, acne, and excessive hair growth. Monitoring insulin levels can help in understanding and mitigating these hormonal imbalances.  

Cardiovascular Risks: Insulin resistance and high insulin levels are associated with increased risk factors for cardiovascular diseases, such as hypertension and dyslipidemia. By managing insulin levels, individuals can better mitigate these risks and improve overall cardiovascular health. 

Glucose Dysregulation: Prolonged high insulin levels can eventually lead to glucose dysregulation, resulting in conditions like prediabetes or type 2 diabetes. Early detection and management of high insulin can prevent or delay the onset of these conditions.  

Beyond Glucose and A1c: The Case for Measuring Insulin 

Glucose and A1c tests are crucial but they don’t provide the full picture of your metabolic health. Here’s why incorporating insulin measurement is essential:  

Early Detection of Insulin Resistance: Glucose levels may remain normal in the early stages of insulin resistance. Measuring insulin levels can help detect insulin resistance before it progresses to prediabetes or type 2 diabetes. This allows for earlier intervention and more effective management strategies.  

Tailored Treatment Plans: Understanding your insulin levels can help healthcare providers tailor treatment plans more effectively. For example, individuals with high insulin levels may benefit from dietary changes that specifically target insulin reduction, such as a Low Insulin Lifestyle, which prioritizes foods that do not spike insulin.  

Monitoring Progress: For those already diagnosed with insulin resistance or PCOS, tracking insulin levels can provide valuable feedback on how well the current treatment plan is working. Adjustments can be made based on these measurements to optimize outcomes. 

Comprehensive Health Insights: Measuring insulin levels alongside glucose and A1c provides a more comprehensive view of your metabolic health. It helps in understanding how well your body is managing blood sugar and insulin, which is crucial for effective weight management and symptom control in PCOS.  

Implementing Insulin Testing 

If you’re struggling with weight management or PCOS symptoms, talk to your healthcare provider about incorporating insulin testing into your routine check-ups. Fasting insulin tests and oral glucose tolerance tests with insulin measurements are commonly used methods. For patients that prioritize convenience, you can now purchase Lilli Kits to measure glucose and insulin at home. These tests can offer invaluable insights and aid in crafting a more effective, personalized treatment plan. 

Conclusion 

While glucose and A1c measurements are vital, they are only part of the metabolic puzzle. Insulin levels play a crucial role in weight management and the manifestation of PCOS symptoms. By incorporating insulin measurements, individuals and healthcare providers can gain a deeper understanding of metabolic health, allowing for more effective and tailored treatment strategies. Embrace a holistic approach to health by acknowledging the significance of insulin, and take proactive steps towards better managing PCOS and weight-related challenges. 

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 

The biological purpose 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 insulinogenic due to its high BCAA content. Many processed foods and protein powders use whey protein, which can significantly spike insulin levels. 

• Cheese: During cheese-making, the liquid whey is removed, leaving behind casein. Cheese is also fermented, which can further reduce its insulin-spiking properties. However, not all cheeses are created equal. Fresh cheeses like cottage cheese can still contain whey, whereas aged cheeses have less whey and more casein, making them potentially better 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 insulinogenic, 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. 

For more tips on managing insulin levels and adopting a Low Insulin Lifestyle, visit lillihealth.com. Making informed dietary choices can help you take control of your health and wellbeing—naturally and effectively. 

Whey protein has become a staple in the fitness and health industry, touted for its muscle-building and recovery benefits. However, if you’re concerned about high insulin levels, particularly if you have conditions like PCOS, it’s important to understand the implications of consuming whey protein. Studies have shown that whey protein can spike insulin levels even higher than a slice of white bread, making it a problematic choice for many. 

Why Does Whey Protein Spike Insulin? 

Let’s start by remembering that the basic biological purpose of whey protein is to promote rapid growth in a newborn baby or newborn animal. Milk naturally contains insulin and insulin-like growth factor 1 (IGF-1), which also facilitates this rapid growth. During the cheese and yogurt making process, whey is separated from casein, and this liquid whey retains much of the naturally present insulin and IGF-1.  

But the insulin-spiking effects of whey don’t stop there. Whey protein is rich in branched-chain amino acids (BCAAs), which are known to stimulate insulin secretion. While BCAAs are essential amino acids necessary for muscle growth and repair, overconsumption can lead to insulin resistance. Regular consumption of whey protein often results in the overconsumption of BCAAs, contributing to high insulin levels and metabolic issues over time. 

A quick Google search will reveal research touting whey protein’s ability to force the pancreas to secrete extra insulin as a potential treatment for type 2 diabetes. The idea is that by stimulating more insulin production, blood sugar levels can be better controlled in the short term. However, this approach is short-sighted and fails to consider the long-term health effects of excess insulin secretion. Over time, chronic high insulin levels can lead to insulin resistance, worsening metabolic health and increasing the risk of other conditions such as type 2 diabetes, heart disease, and cancer. It’s crucial to look beyond immediate blood sugar control and consider the overall impact on the body’s metabolic system. 

Isn’t Whey Protein Healthy? 

Health and fitness enthusiasts often consume large amounts of whey protein, but this doesn’t mean they are immune to the potential negative effects of high insulin levels. First, it’s important to understand that metabolism varies significantly from person to person. While some weightlifters may be lean or healthy despite consuming whey protein, others are not. However, appearances can be deceiving; someone may be lean because they don’t produce enough insulin, which prevents them from storing fat easily. You can’t judge someone’s health based solely on their diet and assume the same approach will work for you.  

Bodybuilders and fitness enthusiasts often time their whey protein intake to coincide with workouts, using the insulin spikes to drive nutrients into their cells for muscle repair and growth. For the average person, consuming whey protein after low-impact exercises like walking can lead to excessive insulin spikes without the intended benefits. 

Even for those who consume whey protein after strength training, it’s important to note that you don’t need whey protein to achieve an insulin spike. In fact, it’s causing more harm than good over the long term. Consuming whole food proteins can provide a more moderate release of insulin, offering the same muscle-building benefits without the potential health risks associated with excessive insulin secretion.  

The Ubiquity of Whey Protein in Our Food Supply 

Whey protein is everywhere, and its prevalence is no accident. Originally a waste product from cheese and yogurt production, manufacturers had to find a way to dispose of it. The solution? Market it as a high-value health and fitness product. Food manufacturers add whey protein to a wide range of processed products, allowing them to label these items as “high protein” and significantly mark up their prices. 

This marketing strategy is profitable for manufacturers but can be detrimental to consumers, particularly the 89% of the population with high insulin levels, including the 20% of reproductive-age females who have PCOS. Both groups should be cautious about consuming whey protein due to its insulin-spiking properties.  

Healthier Alternatives to Whey Protein 

If you rely on protein powder, there are several alternatives that are less likely to spike your insulin levels: 

• Egg White Protein: A great source of protein without the insulin spikes associated with whey. 

• Bone Protein: Another excellent option that provides a complete amino acid profile. 

• Seed Proteins: Options like hemp seed and pumpkin seed proteins are nutritious and less likely to affect your insulin levels. 

When choosing protein sources, it’s crucial to look closely at labels and avoid processed foods marketed as high protein. The best sources of protein are whole foods that don’t require labels, such as meat, poultry, fish, eggs, nuts, and seeds. For vegetarians and vegans, minimally processed soy products like whole soybeans (edamame) or tofu, as well as nuts and seeds, are ideal protein sources. 

Conclusion 

Whey protein, while popular, can have significant drawbacks for those with high insulin levels or conditions like PCOS. Understanding the insulin-spiking nature of whey and its widespread presence in processed foods can help you make more informed dietary choices. Opting for alternative protein sources and focusing on whole, unprocessed foods can support better metabolic health and help you manage insulin levels more effectively. 

For more tips on managing insulin levels and adopting a Low Insulin Lifestyle, visit lillihealth.com. By making informed dietary choices, you can take control of your health and wellbeing—naturally and effectively. 

Beans are often celebrated as a nutritious powerhouse, packed with protein, vitamins, minerals, and fiber. They are a staple in many diets around the world, especially in vegetarian and vegan meal plans. However, if you are focused on lowering your insulin levels, beans might not be the best choice for your metabolism. 

The Nutritional Profile of Beans 

Beans are indeed rich in essential nutrients: 

• Protein: Beans provide a good plant-based source of protein. 

• Vitamins and Minerals: They are high in various vitamins such as folate, and minerals like iron and magnesium. 

• Fiber: Beans are an excellent source of dietary fiber, which aids in digestion and promotes a healthy gut. 

Despite these benefits, beans are also highly concentrated in starch, which means they contain a significant amount of glucose. When consumed, this glucose leads to increased insulin production to manage blood sugar levels. More glucose means more insulin, which is counterproductive for those trying to maintain low insulin levels. 

Alternative Sources of Nutrients 

The nutrients found in beans can be obtained from other food sources that do not spike insulin levels as significantly: 

• Non-Starchy Vegetables: Vegetables like 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, healthy fats, and fiber without the insulin spike. 

• Whole Fruits: Fruits like berries and apples offer vitamins, fiber, and antioxidants with a lower impact on blood sugar. 

• High-Quality Protein: For omnivores, options such as lean meats, fish, and eggs provide necessary protein and nutrients without the glucose load. 

Whether you are vegetarian or not, you can meet your nutritional needs with these alternatives. They offer the same benefits as beans but with a lower impact on your insulin levels.  

Why Beans Might Not Fit a Low Insulin Lifestyle 

While beans are nutritious, their high starch content makes them less suitable for individuals looking to manage their insulin levels. Even though they are packed with essential nutrients, the glucose they provide requires significant insulin to process, which can disrupt metabolic health. 

Just because a food is nutritious doesn’t mean it’s a good choice for your metabolism. For those focused on lowering insulin levels, it’s essential to choose foods that offer nutrients without causing large spikes in insulin. 

Conclusion 

Beans may be a nutritious option, but for those looking to lower insulin levels, they might not be the best choice. By opting for non-starchy vegetables, nuts, seeds, whole fruits, and high-quality proteins, you can still get all the necessary nutrients without the insulin spike associated with beans. Remember, managing your insulin levels effectively requires mindful eating choices that support your metabolic health. 

For more tips on managing insulin levels and adopting a Low Insulin Lifestyle, visit lillihealth.com. Making informed dietary choices can help you take control of your health and wellbeing—naturally and effectively.

In recent years, the buzz around GLP-1 drugs like Ozempic, Mounjaro, and Wegovy has skyrocketed as they promise significant weight loss and better control of blood sugar levels. While these medications can be effective, they often come with side effects and aren’t always a sustainable solution. What if you could naturally boost your GLP-1 levels, improve your appetite control, and achieve lasting weight loss without relying on medication? Adopting a Low Insulin Lifestyle might be the key. Let’s explore how this lifestyle can help you harness the power of GLP-1 naturally. 

The Role of Insulin and GLP-1 in Appetite Regulation 

Insulin is a hormone produced by the pancreas in response to glucose and amino acids. Its primary role is to facilitate the uptake of glucose into cells, thus lowering blood glucose levels. However, when we consume foods that cause frequent and large spikes in insulin—such as starches, sugars, milk, and whey—our bodies can become less responsive to insulin, leading to chronic high insulin levels, or hyperinsulinemia. 

This is where GLP-1 comes in. GLP-1 is a hormone secreted by the gut in response to food intake, and it plays a significant role in regulating appetite. GLP-1 works by: 

• Slowing Gastric Emptying: This means food stays in the stomach longer, making you feel full for a more extended period. 

• Promoting Satiety: GLP-1 acts on the brain to enhance feelings of fullness and reduce food intake. 

• Enhancing Insulin Secretion: In response to food, GLP-1 stimulates the pancreas to release insulin, but importantly, it does this in a glucose-dependent manner, meaning it helps keep blood sugar levels stable without causing large insulin spikes. 

How High Insulin Levels Affect GLP-1 

Chronic high insulin levels can suppress the release of GLP-1 from the gut. This suppression can lead to reduced satiety signals and increased appetite, making it harder to control food intake and leading to weight gain. Essentially, high insulin levels can create a vicious cycle where your body craves more food, particularly high-carbohydrate and high-sugar foods that continue to spike insulin levels. 

The Benefits of a Low Insulin Lifestyle 

Adopting a Low Insulin Lifestyle involves limiting or avoiding foods that cause significant insulin spikes. Instead, the focus is on whole, minimally processed foods that support stable blood sugar and insulin levels. In our studies, participants followed this lifestyle without calorie restriction, and yet their food diaries showed they naturally consumed about 1450 calories per day, with a balanced macronutrient profile: 

• 72g fat (44% monounsaturated, 22% polyunsaturated, 27% saturated) 

• 94g carbohydrate 

• 25g fiber 

• 98g protein 

These dietary changes resulted in significant weight loss and improved metabolic health markers, all while allowing participants to eat to their satisfaction. The natural regulation of appetite observed in these studies is likely due to increased GLP-1 secretion from the gut as a result of lower insulin levels. 

Clinical Results Supporting a Low Insulin Lifestyle 

Our clinical studies have demonstrated the effectiveness of a Low Insulin Lifestyle in improving metabolic health and supporting weight loss: 

• PILOT Study: In a prospective 8-week intervention with 24 overweight and obese women with PCOS, significant reductions were observed in weight (−19 lbs), BMI (−3.25 ± 0.88 kg/m2), waist circumference (−8.4 ± 3.1 cm), and fasting insulin (−17.0 ± 13.6 μg/mL). Additionally, patient-reported outcomes showed significant improvements in quality of life and binge eating scores. 

• METABOLIC Study: In another 8-week study with 10 women with PCOS, participants saw increased fat oxidation and significant weight loss (−18 lbs) along with reductions in fasting insulin (−19.5±8.9μg/mL). These changes were linked to improved metabolic efficiency and fat oxidation. 

• Randomized Controlled Trial: Sixty women with PCOS were randomized into face-to-face instruction, web-based instruction, and traditional care groups. The Low Insulin Lifestyle groups showed greater improvements in HbA1c and BMI compared to the control group. The web-based group also had a significant reduction in triglycerides. 

These results highlight that a Low Insulin Lifestyle is not only effective for weight loss but also a sustainable and natural way to boost GLP-1 levels and control appetite without relying on medications. 

Comparing Low Insulin Lifestyle to Medications 

Medications like Ozempic (semaglutide), Mounjaro, and Wegovy are designed to mimic GLP-1 and are used to help control blood sugar and appetite in people with type 2 diabetes. In clinical trials, patients on these medications lost an average of 30 pounds over six months. While this might sound impressive, it’s important to consider the sustainability and potential side effects of long-term medication use. 

In contrast, the Low Insulin Lifestyle not only matched but often exceeded these weight loss results in our studies, all while allowing participants to eat to their satisfaction and avoid the potential downsides of medication. 

References: 

Sho H, Fukui K, Yoneda S, Toyoda S, Ozawa H, Ishibashi C, Fujita Y, Eguchi H, Kozawa J, Shimomura I. Insulinoma induces a hyperinsulinemia-mediated decrease of GLUT2 and GLP1 receptor in normal pancreatic β-cells. Biochem Biophys Res Commun. 2021 Jan 1;534:702-706. doi: 10.1016/j.bbrc.2020.11.014. Epub 2020 Nov 14. PMID: 33199025 

Pohlmeier AM, Phy JL, Watkins P, Boylan M, Spallholz J, Harris KS, Cooper JA. Effect of a low-starch/low-dairy diet on fat oxidation in overweight and obese women with polycystic ovary syndrome. Appl Physiol Nutr Metab. 2014 Nov;39(11):1237-44. doi: 10.1139/apnm-2014-0073. Epub 2014 Aug 11. PMID: 25109619 

Phy JL, Pohlmeier AM, Cooper JA, Watkins P, Spallholz J, Harris KS, Berenson AB, Boylan M. Low Starch/Low Dairy Diet Results in Successful Treatment of Obesity and Co-Morbidities Linked to Polycystic Ovary Syndrome (PCOS). J Obes Weight Loss Ther. 2015 Apr;5(2):259. doi: 10.4172/2165-7904.1000259. PMID: 26225266 

Benjamin Jackson, MS, Raina Kishan, BS, Caitlyn Mullins, PhD Student, Seungman Kim, PhD Candidate, Jaou-Chen Huang, MD, Jennifer L. Phy, D.O. 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.  ABSTRACT| VOLUME 118, ISSUE 4, SUPPLEMENT E95, OCTOBER 2022