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And if you run out of room, your body actually enlarges the fat cells, or it'll just create new fat cells in order to get rid of the toxins, to put those toxins in there and to protect the vital organs like your heart and your brain. Welcome back to the podcast. Today's episode is on the exact formula to reverse insulin resistance in 2026. You might be eating healthy, working out and still gaining fat. But I want you to know your body is not broken, but your insulin may be. You may have insulin resistance and insulin is your fat storage hormone. As long as insulin is elevated, you're not going to burn fat effectively. But I go through a detailed protocol to help you overcome insulin resistance. And I've watched thousands of people who have struggled with insulin resistance overcome it naturally. This is definitely something you can do. I'll show you the exact protocol to fix it in this episode. You guys are going to get a lot out of it. Please share it with somebody that you know and that you care about. And if you're getting value from this podcast, leave us a five-star review. And if you have any health questions, whether it's on insulin resistance, visceral fat, best foods to eat, any sort of health condition you have, you can check us out at DrJockers.com. We've got the best articles and infographics. You can also send us an email at info at DrJockers.com with whatever health questions you have. And we also offer health coaching where we work one-on-one with you. And we customize specific protocols, personalized protocols to help you overcome whatever health issues you're dealing with and accomplish your health goals. So if you're looking for health coaching, just email us at info at DrJockers.com. Type in the subject line health coaching. And we'll be sure to connect you with one of our great health coaches and help customize a plan based on your health history, your labs, based on everything that's going on in your body, figuring out the root cause factors and figuring out the best plan for you to be successful. So anyways, with that said, and without further ado, let's go into the episode. But first, we've got a quick message from one of our sponsors. Thanks so much for being a part of our podcast community. God bless all of you guys. And let's go into this quick message from one of our sponsors and then jump right into the episode. If you're like me, you're on a mission to simplify and accelerate your path to health optimization so you can feel better now. And I just discovered Troscriptions, a company that uses the most novel delivery method on the planet, the Buckle Trokey. 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You see, I've watched thousands of people struggle with this. They're eating clean, they're exercising hard, but they're still gaining fat. The problem is always the same, insulin resistance. And I'm going to show you the exact protocol to fix it. And I remember when Jay came into my clinic years ago, he had tried all kinds of diets, had a personal trainer, he was doing biohacking strategies like cold showers and sauna usage, but still wasn't able to lose the extra 15 pounds he was carrying. We discussed his lifestyle and I ran a blood sugar and fasting insulin test. And his insulin level was 14. His blood sugar and hemoglobin A1C were perfect, but the fasting insulin should have been under six for good metabolic health. No doctor or health professional had ever looked at Jay's insulin levels. I gave Jay the exact same strategies I will review in this video. And in six weeks, he dropped 15 pounds and his next blood test showed his insulin at 4.5. Perfect. So if you've been struggling to burn that extra body fat, this is what you need to do. Step number one, stop eating four to five hours before bed. This is the easiest metabolic win and almost no one does it. You see, the problem is that late night eating, it's the biggest driver of insulin resistance and belly fat. When you eat close to bed, insulin stays elevated while you sleep. This is because you're most insulin resistant at night. And when you eat, it stops you from burning fat and it impacts your sleep quality and your liver's ability to properly detox. You see, you have a cascade effect. You end up waking up more insulin resistant, more inflamed and heavier. You get a cortisol surge the next morning. And there are twice as many cortisol receptors in belly fat. Cortisol is a stress hormone and something called a glucocorticoid. What that means is it elevates your blood glucose. So when you wake up the next morning, you have higher cortisol and you have higher glucose all day. And when cortisol is high, your mitochondria can't repair and your cellular battery depletes. You need healthy, high functioning mitochondria for good energy, mental clarity and fat burning. So follow this rule and this is non-negotiable. If you go to bed at 11 PM, your kitchen closes at 7 PM at the latest. Within a week, you'll see better energy, fewer cravings and morning blood sugar drops. But when you do eat, there's something in your food that's worse than sugar. And that is inflammatory fats. You see these common seed oils and trans fat that most doctors don't understand are causing insulin resistance. These fats act like toxic sludge in your body. And these fats are in 80% of our food supply within hours. They embed into your cell membranes. They block communication between insulin receptors and insulin. And so if the insulin can't connect and communicate with that insulin receptor, it's like hitting mute on a mic. Your cells can't hear insulin's message. And so this is really important because it ends up causing more inflammation than sugar and smoking. The half life of these seed oils and trans fats is 680 days. They literally stay in your body for years. So here are the eight deadly fats plus one shocking ninth one you also need to know about. Canola oil, you need to avoid that. Corn oil, cotton seed oil, soybean oil, safflower oil, sunflower oil, rice, bran oil, grape seed oil, and all hydrogenated or partially hydrogenated oils, you need to avoid those. And number nine, fish oil. If you're getting a poor quality brand of fish oil or omega-3s, it's probably already rancid and inflammatory. Just better to eat salmon and sardines to get your long chain omega-3s that support your brain and reduce inflammation. Just a better way to do it. Instead of those seed oils I talked about, replace those with grass-fed butter, ghee, coconut oil, beef tallow, duck fat for cooking. You can use avocado oil or my favorite extra virgin, high polyphenol extra virgin olive oil for dressing. So use those in a cold form on top of meat, salads, different things like that. So let me tell you a case study. I had a man named Mark do this one thing. He audited his kitchen. He tossed anything with those toxic oils. And in 21 days, his fasting glucose dropped 18 points. His waist shrank, his cravings disappeared, his energy skyrocketed. It was an oil change and he felt better than ever. And so that's super important. But even if you fix your diet, you've got to know that there are invisible chemicals in your home that are destroying your metabolism. Step three is the toxin protocol because we have to remove hidden toxins, which scientists call obisogens. Because they block your ability to burn fat and they lead to increased fat on your belly and around your organs. This is what most videos skip because they don't get it. But it's the most common reason people feel stuck today. You've got chemicals in your air, in your food, in your water, and in your home that trigger insulin resistance. And this is why they're called obisogens and diabetogens. You see, your body's number one priority is survival. And when toxins enter, the body activates pathways that shuttle them to fat cells. Now, the solution to pollution is dilution. What does that mean? That means toxins go to fat where there's room. And if you run out of room, your body actually enlarges the fat cells, or it'll just create new fat cells in order to get rid of the toxins, to put those toxins in there and to protect the vital organs, like your heart and your brain. And here's the crazy part. You start dieting and fasting and you burn fat cells where the toxins live. What does that do? That's going to dump the toxins back into your bloodstream. We call this auto-toxication because you then reabsorb those toxins. And your metabolism remembers this. It says, every time we burn fat, we dump toxins. That's harmful. This is called weight loss resistance. And if you don't fix toxicity, no diet will save you. So what are the top five toxins we need to be aware of? One is glyphosate. That is an herbicide that's commonly sprayed on a lot of different grains and different crops. It's what's found in Roundup. Roundup is this herbicide that's sprayed on a lot of people's yards. And we find it in wheat, soy, oats, corn, and even coffee. So it's really important we go organic as much as possible so we can avoid as much glyphosate as possible. Another major toxin, BPA, and all the different chemicals that we find in plastics. So we're talking about water bottles, plastic water bottles, Tupperware, cutting boards, cash register receipts, which have a thousand times more BPA than canned food. Instead, you want to switch to glass, everything. Glass Tupperware, glass cups, say no to receipts. You also have phthalates. We're going to find these in shampoos, colognes, deodorants, all your personal hygiene products you want to try to buy phthalate free. You also want to avoid fragrance chemicals, things like perfume, air fresheners, for breeze, laundry detergent, switch to essential oils, and non-toxic detergents. And then you've got to be aware of mold. It's really good to get a mold test done, right? Check your house for mold. Get a mold test, use air purifiers. I like the air doctor, which I'll have a link in the show notes. I've got them all over my house. They help, they're a great HEPA filter with carbon filtration. They help really get a lot of the toxins and even mold and mycotoxins out of the air. So that can be really helpful. And then detox protocols. Make sure you're staying well hydrated and mineralized. You really have to pee and poop the toxins out. So how do you do that? Hydrate well, use electrolytes. Make sure you're staying hydrated and mineralized. That will keep things moving through your system like a river and not being stagnant, where they literally decay like a pond. You don't want things staying in your body. You want them moving through. You can also add in things like bitter herbs or bitter foods. Arugula, one of the best detoxifying foods. Arugula, parsley, cilantro, radishes, apple cider, vinegar, coffee, green tea, lemons, limes, things like that. All really good for helping your body detox. You want to sweat daily. You can do that through exercise or even better. Through sauna usage. And even better than just a dry sauna is an infrared sauna because the infrared wavelengths actually penetrate deep into your tissue and they will actually move toxins out of your fat. And then you'll sweat them out, right? Or you'll pee and poop them out as long as you're well hydrated. Also, I recommend doing a 24-hour water fast weekly. So go from lunch on, let's say, Monday to lunch on Tuesday, right? Eat lunch Monday and then just drink water, herbal tea, black coffee. That's it. Until lunch on Tuesday. That 24-hour fast will give your body time to help move toxins out of the fat cells and out of your body as long as you're staying hydrated. Are you looking for something simple and delicious to add to your wellness routine, especially this time of year when everyone's trying to stay healthy through the winter months? Well, one of my favorite go-tos for my family is Monocora Honey. You see, Monocora Honey is rich, creamy, and the most delicious honey you've ever had. It's ethically produced by Monocora's master beekeepers in the remote forests of New Zealand. The bees gather nectar from the Manuka tea tree, which is packed with bioactives that give this honey three times more antioxidants and prebiotics than regular honey. These help support your cells and your gut, where most of your immune system actually lives. 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So now that you're removing toxins, here's how to teach your body and your metabolism to burn fat again. That takes us to step four, regain your fat burning ability. You see insulin resistance means you're stuck burning sugar, not fat. And here's how to improve your metabolic health and burn fat for fuel. Phase one is the first seven to 14 days. You got to lower your carbs to under 100 grams per day. That includes fiber. So you're counting all your carbs, including fiber, sugar, alcohols, should be under 100 grams per day. And increase your healthy fats and protein. Make sure you're getting at least 40 to 50 grams of protein per meal. Add in electrolytes. It could just be like a pinch of salt that you're adding to your water or it could be like an actual calorie free, no sugar added, electrolyte powder either unsweetened or sweetened with something like stevia. Just make sure it doesn't have sugar in it. And no snacking between meals. Just have breakfast, lunch, and dinner. So three meals, high protein, healthy fats, colorful fruits and vegetables. That's going to shift you into a level of ketosis where your body actually starts burning fat for fuel and actually creates these ketones. These are water soluble molecules that your liver makes from fatty acids. Those ketones will get into your brain where they actually turn on mitochondrial energy production. They allow your mitochondria to be able to burn fat more effectively. They also shut down inflammation in your body. Phase two starts after 14 days. We call it the 5-1-1 rule. And so we want to follow this every week. Five days a week, we're doing an 18 hour fast and we're eating in a six hour eating window. Okay, so a good way to do this is Monday through Friday, you're eating in a six hour eating window, let's say from one o'clock to seven o'clock, right? 1pm to 7pm. For example, that's when you have your meals. You could also do it in the morning if you wanted to. You could do it from like 8am to 2pm as an example. That's a great window as well. In that time frame, you're eating two to three meals. High fat and protein under 100 grams of carbs. For a lot of people, I mentioned eight to two. I mentioned one to seven. A lot of people like to do 12 to six. It's a great time frame as well. Figure out the best six hour eating window for you and then you're fasting outside of that. So if you're doing two to three meals, you might do a meal at 12 o'clock or maybe a snack, high protein snack at three o'clock and then dinner at five or five thirty. So you've eaten all your food and you're done by 6pm. The 5-1-1 is this. Five days intermittent fasting, 18-6. One feast day, right? On that feast day, there's no fasting. You're eating three meals. You're increasing your carbs to 150 grams. That includes fiber and you can get that from real foods. I don't recommend processed foods. I recommend getting those carbs from things like fruit, sweet potatoes, or maybe white rice. You also want to make sure you're eating high protein, but you want to lower your fat levels. Stay with the high protein 40 to 50 grams per meal and just drop down your fat levels. You want to intentionally get out of fat burning for one day by increasing those carbs. That's actually going to help train your body. It's going to help activate more thyroid hormone for better metabolism, more sex hormone production, but then you're going to get right back into a fasting cycle. In fact, you're going to go right from there. We mentioned the five days intermittent fasting, one feast day, and then one full fasting day. It's going to be either breakfast or breakfast, lunch to lunch, or dinner to dinner. During that 24-hour fast, you just drink water and minerals. You can also do black coffee, so coffee with nothing added or herbal tea. That could be on Sunday, it could be on a weekend day. That's when a lot of people like to do it, or it could be if you wanted to do it on Monday, I guess that would be fine as well. A lot of people will do that. Now, case study, I remember Paul. Paul was over 300 pounds. He was prediabetic. The first 30 days he was following this, he lost 44 and a half pounds. Can you believe that? In 30 days, blood sugar dropped. He felt better than ever. Any regained hope. He went on to lose 80 pounds in six months and 115 pounds overall. He's now a healthy 185 pounds. Here was a man over 300 pounds, now healthy 185 pounds. Here's what you got to remember. This is important for Paul as well. You can't burn fat without this next piece. That was the protein piece that I discussed earlier. You see, to reverse insulin resistance, you need more muscle because muscle is where glucose goes. This is why our goal is always at least 30, like minimum 30 grams, up to 50 or more grams of protein per meal. That protein is going to help your body build muscle. More muscle equals better glucose control, and that equals better metabolism. That's going to result in you being more insulin sensitive. Here's the simplest habit that breaks plateaus. Walk. This is something that most people skip out on. Just 10 to 15 minutes of walking after your biggest meal of the day. That can be groundbreaking for you. It's the one thing that cuts glucose and insulin spikes. It improves digestion and reduces inflammation. This simple habit breaks plateaus, but none of that is going to work if you don't fix this final thing. You need an identity change. This is step seven. If you're thinking, I'm broken, I'm too old, I'm diabetic, I'll always fail, your body's going to follow that script. Healing happens when identity shifts. You got to shift from I have insulin resistance, I'm overweight, to I'm reversing insulin resistance, I'm a great fat burner. You got to shift your mind from I burn calories to I burn hormones. You cannot outperform your self-image right on an index card. I'm so happy and grateful now that I'm strong, lean, and healthy. Read that daily. You see, insulin resistance is not your destiny. Thousands have reversed theirs. You're not broken, you're just blocked right now. Follow this blueprint, restore the environment, your body will do the rest. You see, your body was built for self-healing. Start with one step today and just keep going. Guys, share this video with somebody that you know and that you care about, maybe somebody that's struggling to lose weight. Share this video with them. It can literally change and save their life. So be sure to do that. We'll see you in a future video training. Be blessed. Well, that's all for this show and I want to thank you again for spending your valuable time with me today. And if there was something you heard in this interview that you have questions on or you want to dive into deeper, then DrJockers.com is the best place to go. If you enjoyed this episode, please consider taking just a quick moment and giving us a great review. Your reviews help us influence more people and transform more lives. And if you took something valuable away from this episode, then please share it with someone in your life. You know it can help. We'll see you soon on our future podcast. Be blessed, everybody.
