How to reduce high insulin in body - #11565

Hello dear See it is not high insulin but can be addison disease or pigmentation Without getting the tests,it cannot be confirmed I suggest you to please get following tests done for confirmation RBS Tsh Serum cortisone Kindly send the results with general physician in person for better clarification. Hopefully you recover soon Regards

Hi Prabhjot,

Hope you have done these tests and confirmed you have high insulin level/ Insulin resistance

Fasting insulin, fasting sugar, HbA1c lipid profile.

If you want me to give me a diet plan , Here you go ;

🌞 Morning (after waking up)

Warm water with lemon (no sugar) Optional: 4–5 soaked almonds + 2 walnuts

🍳 Breakfast (8–9 AM)

Option 1: 2 boiled eggs + 1 multigrain roti + cucumber/tomato Option 2 (veg): Moong dal chilla / besan chilla with paneer filling Green tea or black coffee (no sugar)

🛑🛑 Protein-rich breakfast prevents insulin spikes.

🥒 Mid-morning Snack (11 AM) 1 seasonal fruit (apple / guava / papaya / orange) Handful of roasted chana or seeds (sunflower, pumpkin, chia)

🍲 Lunch (1–2 PM)

1 bowl salad (cucumber, carrot, onion, tomato, lemon) 1–2 chapati (multigrain/atta) OR ½ cup brown rice/quinoa 1 katori dal / rajma / chole OR 100 g chicken/ fish/paneer 1 bowl green sabzi (spinach, lauki, beans, broccoli) Curd (unsweetened, probiotic helps gut + skin glow)

☕ Evening Snack (5–6 PM) Green tea or black coffee Handful of roasted makhana / boiled chana / sprouts chaat

🥘 Dinner (8 PM – keep light) Big salad (cucumber, lettuce, onion, tomato) 1 chapati + sabzi + protein (dal / paneer / chicken / fish) Or just grilled chicken/fish + sautéed veggies

🛑🛑 Early and light dinner helps insulin control.

🌙 Bedtime (optional if hungry)

1 cup warm turmeric milk (haldi + low-fat milk, no sugar) → improves recovery, skin glow, sleep quality

✨ Extra Tips for Glow

Water: 2.5–3 L/day Skin: Wash face with mild cleanser, use aloe vera gel at night Beard: Massage coconut oil/argan oil 2–3 times/week, take zinc & biotin foods (eggs, nuts, seeds)

🛑🛑Please make sure that you have undergone proper examination by your concerned doctor for else please do the blood tests mentioned above.

Thank you

1. Dark neck and underarms (acanthosis nigricans) usually indicates insulin resistance common at young age with weight issues or family history of diabetes.

2. Diet: Cut down refined carbs (sugar, sweets, white rice, bread, fried/junk foods) and increase high fiber foods (vegetables, pulses, oats, whole grains).

3. Lifestyle: Exercise at least 30 to 45 min daily (brisk walk, strength training, cycling) this improves insulin sensitivity and fat loss.

4. Drink plenty of water, sleep 7 to 8 hrs, avoid late night snacking, smoking, or alcohol.

5. Skin & beard glow: once insulin normalizes, pigmentation reduces use mild cleansers, sunscreen, and protein-rich foods (eggs, nuts, fish, sprouts) for skin & hair health.

Hello As you have identified the issue which is insulin resistance and fat causing the problem Diet

Cut down refined carbs & sugar: Avoid cold drinks, sweets, pastries, white bread, instant noodles, etc.

Switch to complex carbs: Oats, brown rice, whole wheat roti, quinoa, sweet potato.

High protein meals: Eggs, chicken, fish, paneer, dal, sprouts → keeps insulin stable & builds muscle.

Healthy fats: Nuts, seeds, avocado, olive oil, ghee (in moderation).

Fiber: Veggies, fruits (not juices), whole grains → slows carb absorption, keeps insulin low.

Meal spacing: Avoid frequent snacking. Eat 3–4 proper meals instead of eating every 1–2 hrs.

2. Lifestyle

Exercise daily:

Strength training (3–4 days/week) → builds muscle (uses up glucose, improves insulin sensitivity).

Cardio/HIIT (running, cycling, skipping, swimming) 20–30 min/day → lowers insulin.

Sleep: 7–8 hrs. Poor sleep = higher insulin resistance.

Hello Mr. Prabhjot,

I understand your concern. Your symptoms probably suggest Insulin Resistance.

Some investigations advised from my side - CBC, HbA1C, Thyroid Profile

Initial treatment plan -

1. Low-carb balanced diet ( avoid sugar, sweets, packaged foods)

2. Include vegetables, fruits, pulses, chicken/paneer, OATS, BROWN RICE, MILLETS, nuts, seeds.

3. Regular exercise

4. We can start some medications as well, but only after the blood investigations, no need to rush.

5. Use mild cleanser + moisturizer for face, daily sunscreen too.

No need to rush to start doing all of them together, you’ll lose motivation. Start with one thing at a time or 1 thing per week and keep on adding more. I’ll help you make good lifestyle habits. Feel free to reach out anytime.

Regards,

Dr. Nirav Jain MBBS, DNB D. Fam. Med.

Hello PRABHJOT, Firstly, get the baseline tests to evaluate your current status. 1. CBC 2. Blood Sugar-fasting/Post prandial 3. HbA1c

Then, consult a ENDCRINOLOGIST for the best opinion and treatment. Take care

Managing high insulin levels, a condition often associated with insulin resistance, involves a multipronged approach that includes dietary changes, increased physical activity, and, if needed, medication. The darkening of the skin in areas like the neck and underarms may suggest a condition called acanthosis nigricans, which is often linked to insulin resistance. First, let’s focus on the dietary adjustments. Aim to incorporate more whole foods that are low in refined carbohydrates and sugars. Consider shifting towards high-fiber foods like fruits, vegetables, legumes, and whole grains. These help in keeping blood sugar levels stable. Including lean proteins such as fish, poultry, beans, and tofu can help you maintain satiety and support muscle mass, aiding in fat loss. Avoid processed foods and sugary drinks, and watch your portion sizes. It’s crucial to eat at regular intervals to keep your metabolism active and insulin levels in check.

In addition to dietary adjustments, regular physical activity plays an essential role. Both aerobic exercises, like brisk walking or cycling, and strength training can improve insulin sensitivity. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, combined with muscle-strengthening activities on two or more days. Your skin’s appearance can be influenced by your diet and hydration. Stay well-hydrated with at least 8 cups of water each day, which will help in maintaining skin elasticity and potentially improving the skin’s overall appearance. Eating a balanced diet rich in vitamins and antioxidants supports skin health—a glowing skin regimen can include foods rich in vitamin C, E, and omega-3 fatty acids found in fatty fish and flaxseeds. For your beard, keep it clean and moisturized. Regular grooming and using quality beard oil or balm can improve its appearance and health.

Lastly, given that your symptoms have worsened, it’s vital to consult with a healthcare provider to evaluate your condition more thoroughly. They may conduct assessments to better understand any underlying health issues that could be contributing to these symptoms and recommend specific treatments or interventions, including medications if needed, to control insulin levels safely. By working closely with a healthcare provider, you can create a personalized plan that addresses both the root cause and symptoms you’re experiencing.