The Fastest Way to Reverse Insulin Resistance in 2026 — Transcript

The fastest way to reverse your insulin resistance in 2026. You may be feeling that you may smell food and just gain weight from smelling it. And I experienced the same thing. The cardio and training you used to do no longer functions the way it did in your 20s. Your mental clarity isn't there. And the worst part is your energy is dissipating by the middle of the day. It almost feels like you want to get into bed and take a nap. And I experienced this on a day-to-day basis with my clients coming through Sculpt by Science. And my mom was experiencing the same thing until we took her to an endocrinologist and her endocrinologist recommended she either do the keto diet or get onto a Zmpic. I decided to take matters into my own hands and I used these five insulin tricks that reversed my mom's pre-diabetes, even worse than insulin resistance. But the best part is she lost 40 lbs in the process and reversed her metabolic syndrome. I am going to share those five insulin tricks with you. But I'm not going to do it the same way my mom's endocrinologist did. This is going to be simple in theory but challenging in implementation. Let's not waste any time and dive straight in. My name is Dr. Michael Diamonds. I'm a medical doctor. I'm a scientist and a pro-natural bodybuilder. Now, before I dive into step number one, this concept, what I'm about to share with you, will make this so easy to understand and will allow you to manipulate insulin at your will the way I do with all my clients, irrespective of their specific scenario. And just bear with me here before we jump into step number one because this is so important. The simplest way to think of insulin is this. It's a storage hormone. But I want you to think of your body as a library. The shelves where you put the books are your muscle, your liver, and your brain. Insulin is the librarian. And essentially glucose, your carbohydrates, are the books. And every day you have books when you eat come into your body. And it's the librarian's job to put them in your liver, in your muscle, send it to your brain, and to be utilized. However, as time passes, as too many books enter your system at once, the librarian gets overwhelmed, and the librarian's default is to just sweep the books under the rug. The rug, in this case, is your fat tissue, and this entire system proliferates. It gets worse and worse. Metabolic disease occurs and we start dealing with many more complications that are beyond the scope of this video. But, I'm going to show you how to control the books and how to control the librarian at will. So step number one is the most challenging but also the most powerful and if you can do this one it will have a big benefit: 120 fasting. And you may be like, okay Dr. Mike, I've heard of fasting before. You may have, but stick with me because what's important here is the strategy. Every week, I want you to follow this system. It's a simple on-off system, which is what fasting is. Fasting means eat, don't eat. So, once a week, I want you to do a 24-hour fast. Sunday, 8:00 p.m. should be your last meal, and you only eat the next day at 8:00 p.m. In that period, Dr. Mike, what can I eat? What can I drink? We eat nothing, but we can drink sparkling water. We can have black coffee. No sugar, no creamer. Green tea, no sugar, no creamer. Matcha, fantastic option. No sugar, no creamer. These will keep you in a fasted state. They will give you energy. They'll allow you to feel full, and they'll give your body the nutrients it needs. Stick with me. I'll also explain the benefits. And then you have your next meal at 8:00 p.m. And all you're basically doing is you're just skipping breakfast and skipping lunch. Doing it on a Monday. And in my experience with all my clients who are busy professionals, those are the most busy days. So you even forget that you're hungry because you're so busy. And the big benefit here is eight of those 24 hours, you were sleeping while you were fasted. So you only start feeling a little bit hungry in the middle of the day, but just with a cup of coffee at midday, it goes away and 8:00 p.m. comes and you're ready to eat again. And I've noticed with myself and my clients that the energy is amazing. You actually reset any cravings or sweet tooth that you've had. And then on Tuesday all the way to Saturday, I want you to do the classic 16:8 fast where you only eat in an 8-hour window period. First meal at noon, last meal at 8:00 p.m. And you may be asking, Dr. Mike, where does the 120 come from? Well, 16 hours of fasting 6 days a week is 96. Plus the 24-hour fast is 120 hours of fasting. And this is the big benefit and this is why it's the hardest one but the most effective one. When you fast, the biggest benefit of fasting is you improve your insulin sensitivity by not putting food in your system for 24 hours and then practicing this for 16 hours. You give your pancreas a break. Your body cells, the receptors, you allow them to become sensitive again. Have you ever noticed that you'll eat a cookie, the first one tastes the greatest and then second, third, fourth, and the 10th one tastes terrible? The same applies with your cells in that if you can give your cells a break finally, you can allow them to be sensitive again. So improved insulin sensitivity is the biggest one. The second one is actually fat burning. As you go through this 24-hour fast, your body will use your muscles as you walk and you move throughout the day as a source of energy, but your liver will also deplete in terms of its glycogen/glucose in that time. And the research shows between hour 12 and 16, after your body's depleted those glycogen stores, it starts tapping into your fat as a source of energy. So, we get fat burning. We also get autophagy, which is essentially your body going into spring cleaning. It cleans up dead cellular debris. It cleans up all broken cells. And you'll start feeling a lot more energetic. An amazing thing that happens is you get this insane sense of energy and mental clarity. Your body improves its production of BDNF, which is brain-derived neurotrophic factor. It's essentially improving the synapses in your brain. So, we're killing this decreased energy, mental fogginess, and this insulin resistance all in one stone doing the intermittent fasting protocol and strategy that I've just shared with you. This is why this one is so powerful. And on top of that, you decrease inflammation because finally, you're not shoving food down your entire system, stressing your mouth, the esophagus, your stomach, your small intestine, large intestine. You're finally giving your entire system a break and we decrease systemic inflammation. If you're a healthy individual, there is no downside to doing a fast. In the prehistoric ages, we would need to hunt before we could even eat again. So, just going back to these mechanisms our body was built on is extremely healthy. But before I move into trick number two, I want to hear from your experience. Have you ever done 120 fasting? This protocol I've shared with you. At bare minimum, have you done 24-hour fasting? And what was your experience? Did you experience this mental clarity? Did you experience better fat loss? Share with me what happened to you? Because it's one thing when it comes from me, but if other people who have never tried this before read your story, it may finally encourage them to say, you know what, I'll try. And honestly, 24-hour fasting isn't that difficult, especially when you do it with the strategy that I just shared. But let's move on to trick number two, which is postmeal walking. And you may be saying, "Dr. Mike, that sounds way too simple, postmeal walking." But hear me out. This is the most powerful insulin-independent tool that you can utilize. Why? Because postmeal walking will use your glucos

functions the way it did in your 20s. Your mental clarity isn't there. And the worst part is your energy is dissipating by middle of the day. It almost feels like you want to get into bed and take a

nap. And I experienced this on a day-to-day basis with my clients coming through Sculpt by Science. and my mom was experiencing the same thing until we took her to endocrinologist and her endocrinologist recommended she either does the keto diet or get onto a Zmpic.

I decided to take matters into my own hands and I used these five insulin tricks that reversed my mom's pre-diabetes, even worse than insulin resistance. But the best part is she lost 40 lbs in the process and reversed

her metabolic syndrome. I am going to share those five insulin tricks with you. But I'm not going to you the same way my mom's inconologist did.

This is going to be simple in theory but challenging in implementation. Let's not waste any time and dive straight in. My name is Dr. Michael Diamonds. I'm a medical doctor. I'm a scientist and a pro-natural bodybuilder. Now, before I

dive into step number one, this concept, what I'm about to share with you, will make this so easy to understand and will allow you to manipulate insulin at your will the way I do with all my clients, irrespective of their specific scenario.

And just bear with me here before we jump into step number one cuz this is so important. The simplest way to think of insulin is this. It's a storage hormone.

But I want you to think of your body as a library. The shelves where you put the books is your muscle, your liver, and your brain. Insulin is the librarian.

And essentially glucose, your carbohydrates are the books. And every day you have books when you eat come into your body. And it's the librarian's job to put them in your liver, in your muscle, send it to your brain, and to be

utilized. However, as time passes, as too many books enter your system at once, the librarian gets overwhelmed, and the librarian's default is to just sweep the books under the rug. The rug, in this case, is your fat tissue, and

this entire system proliferates. It gets worse and worse. Metabolic disease occurs and we start dealing with many more complications that are beyond the scope of this video. But, I'm going to show you how to control the books and

how to control the librarian at will. So step number one is the most challenging but also the most powerful and if you can do this one it will have a big benefit 120 fasting and you may be like

okay Dr. Mike, I've heard of fasting before. You may have, but stick with me because what's important here is the strategy. Every week, I want you to follow this system. It's a simple onoff system, which is what fasting is.

Fasting means eat, don't eat. So, once a week, I want you to do a 24-hour fast.

Sunday, 8:00 p.m. should be your last meal, and you only eat the next day at 8:00 p.m. In that period, Dr. Mike, what can I eat? What can I drink? We eat nothing, but we can drink sparkling water. We can have black coffee. No

sugar, no creamer. Green tea, no sugar, no creamer. Matcha, fantastic option. No sugar, no creamer. These will keep you in a fasted state. They will give you energy. They'll allow you to feel full, and they'll give your body the nutrients

it needs. Stick with me. I'll also explain the benefits. And then you have your next meal at 8:00 p.m. And all you're basically doing is you're just skipping breakfast and skipping lunch.

Doing it on a Monday. And in my experience with all my clients who are busy professionals, those are the most busy days. So you even forget that you're hungry cuz you're so busy. And the big benefit here is eight of those

24 hours, you were sleeping while you're fasted. So you only start feeling a little bit hungry in the middle of the day, but just with a cup of coffee at midday, it goes away and 8:00 p.m. comes and you're ready to eat again. And I've

noticed with myself and my clients that the energy is amazing. you actually reset any cravings or sweet tooth that you've had. And then on Tuesday all the way to Saturday, I want you to do the classic 168 fast where you only eat in

an 8 hour window period. First meal at noon, last meal at 8:00 p.m. And you may be asking, Dr. Mike, where does the 120 come from? Well, 16 hours of fasting 6 days a week is 96. Plus the 24-hour fast

is 120 hours of fasting. And this is the big benefit and this is why it's the hardest one but the most effective one when you fast. The biggest benefit of fasting is you improve your insulin sensitivity by not putting food in your

system for 24 hours and then practicing this for 16 hours. You give your pancreas a break. Your body cells the receptors. You allow them to become sensitive again. Have you ever noticed that you'll eat a cookie, the first one

tastes the greatest and then second, third, fourth, and the 10th one tastes terrible? The same applies with your cells is that if you can give your cells a break finally, you can allow them to be sensitive again. So improved insulin

sensitivity is the biggest one. The second one is actually fat burning. As you go through this 24-hour fast, your body will use your muscles as you walk and you move throughout the day as a source of energy, but your liver will

also deplete in terms of its glycogen/ glucose in that time. And the research shows between hour 12 and 16, after your body's depleted those glycogen stores, it starts tapping into your fat as a source of energy. So, we get fat

burning. We also get autophagy, which is essentially your body going into spring cleaning. It cleans up dead cellular debris. It cleans up all broken cells.

And you'll start feeling a lot more energetic. An amazing thing that happens is you get this insane sense of energy and mental clarity. Your body improves its production of BDNF, which is brain derived neurotrophic factor. It's essentially improving the synapses in

your brain. So, we're killing this decreased energy, mental foggess, and this insulin resistance all in one stone doing the intermittent fasting protocol and strategy that I've just shared with you. This is why this one is so powerful. And on top of that, you

decrease inflammation because finally, you're not shoving food down your entire system, stressing your mouth, the esophagus, your stomach, your small intestine, large intestine. you're finally giving your entire system a break and we decrease systemic inflammation if you're a healthy

individual. There is no downside to doing a fast. In the prehistoric ages, we would need to hunt before we could even eat again. So, just going back to these mechanisms our body was built on is extremely healthy. But before I move

into trick number two, I want to hear from your experience. Have you ever done 120 fasting? this protocol I've shared with you. At bare minimum, have you done 24-hour fasting? And what was your experience? Did you experience this

mental clarity? Did you experience better fat loss? Share with me what happened to you? Because it's one thing when it comes from me, but if other people who have never tried this before read your story, it may finally

encourage them to say, you know what, I'll try. And honestly, 24-hour fasting isn't that difficult, especially when you do it with the strategy that I just shared. But let's move on to trick number two, which is postmeal walking.

And you may be saying, "Dr. Mike, that sounds way too simple, postmeal walking." But hear me out. This is the most powerful insulin independent tool that you can utilize. Why? Because postmeal walking will use your glucose without needing insulin. So your muscles

as you walk contract and relax. And every time your muscles contract and relax, a special gate is open. In scientific terms, that gate is called your glut 4 receptors. And essentially what happens is every time you walk, your muscles pull in glucose from your

bloodstream through contraction. Not through insulin, but through your muscle contracting and relaxing. Think of it as this glucose vacuum. And research shows this. There was actually a 2022 meta analysis and they took 17 studies and it showed that there was a decrease of

blood glucose by 17% when individuals decided to take a walk right after a meal and they only had to walk up to 2 to 5 minutes. So with postmeal walking essentially you give your pancreas a break by not releasing insulin and

letting your muscles do most of the work. On top of that, you're burning calories. And in my experience, I was even in Japan doing this recently. I'd have some sushi and immediately would walk around Tokyo. You feel so much

better energy-wise because you're immediately taking that food you ate and putting it to work versus letting it roll around in your bloodstream. Let it hang out there and be like, you know what? I'm just going to go and chill

with fat and get stored cuz you don't need me right now. So, there is also no downside to walking at least for 5 minutes. So, how to do this? After every major meal, walk at least 10 minutes. If

you can, 20 minutes, even more is better. This way, you put the food you've put in your system directly to work. With my clients, including myself, I just have felt the sense of energy. I feel like I feel less heavier when I go

through that process. And I notice that the fat comes off so much easier when I put the food to work. And again, your body becomes a lot more insulin sensitive because now it's not dependent on your liver producing insulin from all

the food you just ate. So post-meal glucose walking is step number two. But step number three is one of the simplest things you can do. You're going to be so shocked how simple it is, but how effective it is by utilizing this thing

that's in this cup. I'll show you exactly how it works. This is called the PFC system. And to illustrate the PFC system, it stands for protein first, fiber second, and carbs last. And why I like the naming system that I gave it is

that PF stands for protein first, but it also stands for protein, fiber, carbs, the order in which you should eat your food. And to illustrate how powerful this is, Cornell Medical University released a paper in diabetes care and

they took two groups of type 2 diabetics. And to show you how powerful this is, just so you guys who don't know, insulin resistance is a spectrum.

On one end, you want to be insulin sensitive. This is where we want to be, right? Where your body has food in the system, the librarian goes to work and puts it exactly where it needs to really quickly. That's someone who's insulin

sensitive. When you're young, when you're in your teens, you're super insulin sensitive. This is why you could eat so much more in the past. One of the reasons, and notice you don't gain weight, then you become insulin resistant. And this is essentially your

body not responding the same towards food. And this is why people gain fat. From insulin resistance, you become pre-diabetic. From pre-diabetic, you go to full-blown on pre uh type 2 diabetes.

And then the complications of type 2 diabetes. Now, what this paper did, they took two groups of type 2 diabetics. The two groups ate the exact same food, same calories, same macros, same everything.

The big difference was group one ate their food randomly, just what how they would. However, group two would eat their protein first, fiber second, and their carbs last. And they measured their blood glucose, and they compared them. And the results are shocking. In

the first 30 minutes of eating the exact same meal, but in different orders, the group that ate protein first had a 29% decrease in blood glucose, which is insane. It's almost like getting a 30% discount on your piece of bread or on

your rice or on your pasta. And it gets even more interesting. After 1 hour, there was a 37% blood glucose decrease compared to the group that ate their food randomly. And then after 2 hours, there was a 17% difference in blood

glucose. So all you need to do is eat your protein first, fiber second, and carbs last to get this 40% discount on your meals. And essentially, you may be asking, Dr. Mike, how does this work?

This right here is fiber. If I show you, it's this gel-like substance. And if you eat protein first and fiber second, you essentially create this barrier. And the carbs need to go through this barrier to get into your bloodstream. You almost

create a filtration system for carbs to enter your bloodstream much slower. So the science behind it is why protein first. Protein stimulates a hormone called GLP1. I'm sure you have heard of it, but GLP-1 does two main things. It

slows down gastric emptying, how quickly food leaves your gut, and that will cause a lower glucose spike. GLP-1 also will decrease how much insulin gets released. It makes it more gradual, so you don't get the severe insulin spike,

which causes a crash. Next, the protein also stimulates the satiety hormone, one of them called peptide Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y

Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y. So you're going to feel fuller from doing this. We have

fiber the way I was showing you. It when you've eaten fiber, it creates this gel-like substance just the way I showed you. And it creates this extra barrier, this extra layer when carbohydrates finally sit on top of it to enter the

bloodstream much more slowly. So just eating food in the system works. Now you may say, Dr. I'm like, that's like a boring way to eat. Like, I won't enjoy my meals. So, this is how you go about it. Let's picture you have this plate of

food. Let's say you order Nandos. You have your chicken breast as half of your plate. You have rice or potatoes as a quarter. And you have veggies. You have grilled veggies as another quarter. All I say you should do is have half of your

chicken breast first. Then next, eat the fiber. And then after that, you can have carbs, but you can eat it in whichever fashion you want. So essentially, you're just trying to create these layers in your stomach before you add the carbs.

So eat 50% of the protein, then the fiber, and then you can eat it in whichever order. And doing this simply will help you reverse your insulin resistance fast. This isn't doing something dramatic, but it's a new way

of eating and living that will help you tremendously. And before I move into system number four, these are small systems, small strategies we implement with all our clients. Our clients are busy individuals. They don't have time to look under the hood, do blood tests,

figure out why they're low energy, why they're not seeing the results they're they want to see, or why their body isn't responding the way they would in their 20s and 30s because they're so occupied with life. They have families,

they have work, they have businesses that they need to take care of. So, this is invitation to you. If you're low energy, you don't know what's going on, you've tried to lose the weight on your own, maybe you tried the personal

trainers, and you finally want a guaranteed result. I invite you to work with me and my team. We will run all diagnostics, build your entire plan, and we will hold your hand step by step.

You'll have me in your corner every single step of the way. I invite you to apply to work with us, and if you want to know more, it's the first link in the description. You can also simply just

scan the QR code on the screen and be able to book a call with me and my team and to see what your issue is, what it is you're struggling with, and if we can potentially help you, and if we feel

like we're a good fit, then we'll invite you to work with us at Sculpt by Science. We also have our women's division, Sculpt Her. So, ladies, if you also want to work with me and my team of doctors, you're more than welcome. It is

this link right here. But let's move into simple trick number four. Apple cider vinegar is an extremely powerful drink that we can use to be able to help us reverse our insulin resistance. In simple terms, apple cider vinegar, and

we want the cloudy version of mother, its main compound is called acetic acid. And that acetic acid does a few things that help improve our insulin sensitivity. Number one, if we drink the apple cider vinegar at least 10 minutes

before a meal, it can decrease our blood sugar spikes. Why? The acetic acid stops the carbohydrates from fully breaking down, meaning less glucose enters your bloodstream and you get a consequent decrease in blood sugar spike. We also decrease the gastric emptying, the same

thing as GLP-1 that I mentioned from the protein. So you com uh combining the PFC system and having apple cider vinegar first further slows down your gastric emptying. And on top of that, the big benefit here is that the apple cider

vinegar activates something called your AMK. And think of your AMPK like a metabolic switch. And what this metabolic switch does is that your cells, your muscles, and your different cells become a lot more responsive to insulin. So when you eat, your body will

absorb the insulin much better and not have it roam around in your bloodstream or being stored as fat. So drinking apple cider vinegar 10 minutes if you can, 30 minutes before a meal is fantastic. This is how you should drink

the apple cider vinegar. Never ever drink it raw. It'll burn your esophagus. It will likely suck. You'll probably try it twice and you'll be like, I don't want to do this. Please, please, please take a tablespoon of apple cider vinegar

and dilute it in one to two cups or one to two glasses of water. Have it 10 minutes before and you can work your way up to two tablespoons. If you want to also protect your tooth enamel, drink it

with a straw, but don't drink it raw. And apple cider vinegar has countless amounts of research that has shown its benefits to being able to help us reverse insulin resistance fast. Insulin trick number five, which is a mistake I

see so many people make, is late night snacking. In more research that I've done recently, research has shown that in the morning, specifically midday, your body is the most insulin sensitive, which means let's say you have a piece

of bread in the morning or in midday, that piece of bread is more likely to be fully utilized as a source of energy to your body. However, and let's say 100% of that bread gets used, right? It doesn't get stored. It goes to your

muscle, goes to your liver. If you have that same piece of bread in the evening or later in the evening, that 100% becomes 90% to 70% even up to 50% of the bread gets used and the rest of it ends

up roaming in your bloodstream or being stored as fat. Long story short, your body is more insulin sensitive in the morning comparatively. So, my advice is try and schedule majority of your carbohydrates before 3:00 p.m. I would say try and have 70% of your

carbohydrate intake before 3:00 p.m. and the rest of it at night. And you may be asking, okay, how does this play a role?

I would also say the next advice I would give you is make sure that your last meal is at 300 p.m. And I've been saying this for the longest time is using the 10321 system, which means 10 hours

before bed, have your last caffeine so that you can have a good night's rest.

And we don't have caffeine in your bloodstream by the time you try and get into bed. 3 hours before bed is when we should stop eating. And one of the main reasons I say 3 hours before bed we

should stop eating is because we don't want sugar just roaming in our blood having no function. But also we want to be able to get a good night's rest. And having a lower level of insulin at night can allow your body to utilize fat

stores as source of energy as you're going to sleep. Majority of your fat loss is really happening at night when your body finally has time to repair and recover. 2 hours before bed, no more liquids. 1 hour before bed, no more

screens. So, the final one is really about eating majority of your carbohydrates before 300 p.m. And specifically having your last meal, your last ingestion of carbohydrates 3 hours before bed. So, if you're trying to go to bed at 10 p.m., last meal should be

at 7:00 p.m. And this obviously improves your sleep. And we know sleep will improve your growth hormone, your testosterone, your estrogen. It will improve all hormonal profiles. There is no downside to just doing this. And these are the fivestep system that will

help reverse your insulin resistance quickly. Let me know from these five insulin tricks, which ones are you going to utilize right now? I want to know from you. Have you done the 24-hour fast? And finally, if you want to work

with a team of medical doctors, you can scan the QR code or it's the first link in the description. But let me know if you guys want more of these insulin resistance tricks. And I'm more than happy to make these kind of videos. But

as I say to all of my clients and I say to you, keep putting one foot in front of the other, especially if you don't feel like it. Cheers.