Skip & Fuel's Take

Look, I get it. You've tried every diet, counted every calorie, and still can't lose weight. Your doctor says you're insulin resistant, but they just hand you a pamphlet and tell you to "eat better." That's not helpful.

I was there too. 17kg overweight, feeling like my body was working against me. Then I discovered the real problem: my metabolism was broken, not my willpower. This guide shows you exactly how I fixed it—no BS, just what actually works.

Skip & Fuel Hack: The biggest mistake people make? Trying to fix insulin resistance with willpower instead of strategy. Once I understood the science, everything clicked.

How to Fix Insulin Resistance: The Real Guide

Here's the thing about insulin resistance—it's not a life sentence. You can absolutely reverse it, but you need to understand what you're dealing with first.

What You're Actually Trying to Fix

Think of insulin resistance like a broken door lock. Your cells have the key (insulin), but the lock is jammed. The goal is simple: unjam the lock so your cells can use glucose properly.

The Real Goals:

• Stop the blood sugar rollercoaster - no more crashes and cravings
• Lose the stubborn belly fat - especially that visceral fat around your organs
• Get your energy back - no more afternoon crashes or brain fog
• Prevent diabetes - because once you're there, it's much harder to reverse

What Success Looks Like:

• You wake up feeling energized (not needing coffee to function)
• Your cravings disappear (especially for sugar and carbs)
• Your clothes fit better (especially around the waist)
• Your blood sugar stays stable throughout the day

The numbers matter, but they're not everything. Focus on how you feel first—the lab results will follow.

The Diet Changes That Actually Work

Here's where most people get it wrong. They think they need to count every carb or follow some complicated diet plan. Nope. You need to fix the basics first.

1. Cut the Sugar (This is Non-Negotiable)

The Problem: Sugar is like pouring gasoline on a fire. Every time you eat it, your blood sugar spikes, insulin goes crazy, and your cells get more resistant.

What to Do:

• Ditch the obvious stuff: Soda, candy, cookies, ice cream
• Watch the hidden sugars: Bread, pasta, rice, potatoes (they turn to sugar fast)
• Read labels: If it has more than 5g sugar per serving, skip it
• Fruit is fine: But limit to 1-2 pieces per day, and eat with protein

Pro tip: The first week sucks. Your body is literally addicted to sugar. Push through it—by week 2, you'll feel like a new person.

2. Eat More Protein (Especially at Breakfast)

Why it matters: Protein keeps you full, stabilizes blood sugar, and helps build muscle (which burns more calories).

Simple rules:

• Aim for 20-30g protein per meal
• Start with breakfast: Eggs, Greek yogurt, or protein smoothie
• Include protein in every meal: Chicken, fish, eggs, Greek yogurt, nuts
• Don't overthink it: If it had a face or came from the ground, you're good

3. Add Healthy Fats (They're Not the Enemy)

The truth: Fat doesn't make you fat—sugar does. Healthy fats actually help your body use insulin better.

What to eat:

• Avocados: Half an avocado with your eggs
• Nuts and seeds: Almonds, walnuts, chia seeds
• Olive oil: Use it for cooking and salads
• Fatty fish: Salmon, sardines, mackerel (2-3 times per week)

4. Time Your Meals (This is Huge)

The 36-hour approach that changed everything:

• Friday 8pm: Last meal (make it a good one)
• Saturday: Coffee with cream, electrolytes, lots of water
• Sunday 8am: Break the fast with a keto meal

Why it works: Giving your body a break from constant eating lets it reset. Your insulin sensitivity improves, inflammation goes down, and your body starts burning fat for fuel.

If 36 hours feels too intense:

• Start with 16:8: Eat between 12pm-8pm
• Or try 12:12: Eat between 8am-8pm
• The key: Give your body at least 12 hours without food

The Exercise That Actually Fixes Insulin Resistance

Here's the thing about exercise and insulin resistance—it's not about burning calories. It's about making your muscles more sensitive to insulin. And the best part? You don't need to spend hours in the gym.

1. Start with Walking (Seriously)

Why it works: Walking after meals helps your muscles use glucose better. It's like giving your insulin a helping hand.

What to do:

• 10 minutes after each meal (especially dinner)
• Brisk pace - you should be able to talk but not sing
• No equipment needed - just put on your shoes and go
• Start with 5 minutes if that's all you can do

The magic happens: Your muscles start using glucose more efficiently, which means less insulin resistance.

2. Add Some Strength Training (2-3 Times Per Week)

Why it matters: Muscle is your body's glucose disposal unit. More muscle = better insulin sensitivity.

Keep it simple:

• Bodyweight exercises: Push-ups, squats, lunges, planks
• Start with 10 reps of each, work up to 20
• 3 rounds total - that's it
• No gym required - do it at home

Pro tip: Don't overthink it. Just move your body against resistance. Your muscles will thank you.

3. Try High-Intensity Intervals (Once Per Week)

The science: Short bursts of intense exercise improve insulin sensitivity better than long, slow cardio.

Simple protocol:

• Warm up: 5 minutes easy walking
• Work: 30 seconds hard (like you're running from a bear)
• Rest: 90 seconds easy walking
• Repeat: 8 times total
• Cool down: 5 minutes easy walking

Total time: 20 minutes. That's it.

4. Don't Forget to Move Throughout the Day

The problem: Sitting all day makes your muscles insulin resistant, even if you exercise.

Simple fixes:

• Stand up every hour - set a phone reminder
• Take the stairs instead of the elevator
• Park farther away from the store
• Walk during phone calls if possible

The goal: Break up long periods of sitting. Your muscles need to know they're still needed.

The Weight Loss That Actually Sticks

Here's the truth about weight loss and insulin resistance: you can't out-exercise a bad diet. But once you fix your insulin resistance, the weight starts coming off naturally.

1. Focus on Inches, Not Pounds

Why the scale lies: When you start building muscle and losing fat, the scale might not move much. But your clothes will fit better.

What to track:

• Waist measurement - this is the most important
• How your clothes fit - especially around the waist
• Energy levels - you should feel more energetic
• Cravings - they should start disappearing

Pro tip: Take progress photos. The scale can't show you the changes your eyes can see.

2. The 5-10% Rule

The magic number: Losing just 5-10% of your body weight can dramatically improve insulin resistance.

What this means:

• If you weigh 200 pounds: Lose 10-20 pounds
• If you weigh 150 pounds: Lose 7-15 pounds
• The key: Don't try to lose it all at once

Why it works: Even small amounts of weight loss reduce the fat around your organs, which improves insulin sensitivity.

3. Stop Counting Calories (Seriously)

The problem: Calorie counting doesn't work for insulin resistance because it doesn't address the root cause.

What to do instead:

• Focus on food quality - eat real, whole foods
• Listen to your hunger - eat when you're hungry, stop when you're full
• Eat protein first - it keeps you satisfied longer
• Don't skip meals - this makes insulin resistance worse

The result: You'll naturally eat less because you're not constantly hungry and craving sugar.

4. The Patience Game

Reality check: It took years to develop insulin resistance. It's going to take time to fix it.

Timeline:

• Week 1-2: You'll feel like crap (sugar withdrawal is real)
• Week 3-4: Your energy starts coming back
• Month 2-3: Your cravings start disappearing
• Month 3-6: You start seeing real changes in your body

The key: Don't give up in the first month. Your body needs time to adapt.

When You Might Need Medication

Look, I'm not a doctor, and this isn't medical advice. But here's what I learned about medications for insulin resistance:

1. Metformin (The Most Common)

What it does: Helps your liver produce less glucose and makes your muscles more sensitive to insulin.

The reality: It's cheap, effective, and has been around for decades. Many doctors will prescribe it as a first step.

Side effects: Can cause stomach upset, especially at first. Most people adjust after a few weeks.

My take: If your doctor recommends it, it can help while you're making lifestyle changes. But don't rely on it alone—you still need to fix your diet and exercise.

2. GLP-1 Agonists (The Newer Options)

What they do: Help you feel full longer and can cause significant weight loss.

The reality: They're expensive and can have side effects like nausea and vomiting.

My take: These can be helpful for some people, but they're not magic. You still need to change your lifestyle.

3. The Truth About Medications

They're tools, not solutions: Medications can help, but they don't fix the root cause.

Lifestyle changes are still required: You can't just take a pill and eat whatever you want.

Work with your doctor: If you're considering medication, have an honest conversation about your goals and concerns.

The goal: Use medication as a bridge while you're making lifestyle changes, not as a permanent solution.

The Supplements That Actually Help

I'm not big on supplements, but there are a few that can actually help with insulin resistance. Here's what I found:

1. Magnesium (This One's Important)

Why it matters: Most people are deficient, and magnesium is required for insulin to work properly.

What to take: 200-400mg daily of magnesium glycinate or citrate.

Food sources: Dark leafy greens, nuts, seeds, dark chocolate.

My take: This is one supplement I actually recommend. Most people need it, and it's cheap and safe.

2. Omega-3 Fatty Acids

Why they help: Reduce inflammation, which is a major driver of insulin resistance.

What to take: 1-3g daily of fish oil or algae oil.

Food sources: Fatty fish like salmon, sardines, mackerel.

My take: If you're not eating fatty fish regularly, this is worth considering.

3. The Sleep-Stress Connection

The truth: Poor sleep and chronic stress make insulin resistance worse. This is huge.

What to do:

• Get 7-9 hours of sleep - this is non-negotiable
• Manage stress - meditation, deep breathing, whatever works for you
• Limit caffeine - especially after 2pm
• Create a bedtime routine - your body needs consistency

Why it matters: When you're stressed or sleep-deprived, your body produces more cortisol, which makes insulin resistance worse.

4. Skip the Fancy Stuff

The reality: Most supplements are expensive and don't work. Focus on the basics first.

What to avoid:

• Expensive "insulin resistance" supplements - they're usually just expensive vitamins
• Detox teas and cleanses - they don't fix insulin resistance
• Fat burners - they don't work and can be dangerous

The key: Fix your diet, exercise, sleep, and stress first. Then consider a few basic supplements if needed.

How to Know If It's Working

You don't need to obsess over numbers, but here's how to tell if you're on the right track:

1. The Signs That Matter

Energy levels: You should feel more energetic throughout the day, not just after coffee.

Cravings: Sugar and carb cravings should start disappearing after a few weeks.

Hunger: You should feel satisfied after meals, not constantly hungry.

Sleep: You should sleep better and wake up feeling refreshed.

Mood: You should feel more stable emotionally, less irritable.

2. The Numbers to Track (If You Want)

Waist measurement: This is the most important. Measure around your belly button.

Weight: But don't obsess over it. Focus on how your clothes fit.

Blood sugar: If you're testing, aim for fasting under 100 mg/dL.

Blood pressure: Should improve as you lose weight and reduce inflammation.

3. When to See Your Doctor

Get regular checkups: Every 3-6 months to monitor your progress.

Ask for blood work: Fasting glucose, HbA1c, and lipid panel.

Discuss medications: Whether you need them, can reduce them, or can stop them.

Get support: Ask for referrals to dietitians or diabetes educators if needed.

4. The Reality Check

It takes time: Don't expect overnight results. This is a marathon, not a sprint.

You'll have setbacks: Life happens. Don't let one bad day derail your progress.

Focus on progress, not perfection: Small changes add up to big results.

Get support: Tell someone what you're doing. Accountability helps.

The Bottom Line

Insulin resistance isn't a life sentence. You can absolutely reverse it, but you need to understand what you're dealing with and take action.

Here's what you need to remember:

• Fix your diet first - cut sugar, add protein and healthy fats
• Move your body - even 10 minutes of walking helps
• Get enough sleep - this is huge for insulin sensitivity
• Manage stress - chronic stress makes everything worse
• Be patient - it took years to develop, it'll take time to fix

The key is starting with the basics and being consistent. You don't need to be perfect—you just need to be consistent.

Skip & Fuel Insight: The biggest mistake I made was trying to fix everything at once. Start with one thing—maybe cutting sugar or adding a 10-minute walk after dinner. Once that becomes habit, add the next thing. Small changes, big results.

Ready to Try It Yourself?

This is exactly the approach I used to drop 17kg—36-hour weekend fasts (Friday 8pm to Sunday 8am), keto refueling on Sundays, and zero misery. The Skip & Fuel app will help you track it all, with electrolyte reminders and real support.

Join the waitlist to be first in line when we launch.

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About the Author: Skip & Fuel was created by someone who lost 17kg in 6 months using the 36-hour weekend fasting approach. Real results, real strategies—no BS.