@dr.tombolan: If I wanted to start turning insulin resistance around fast, these are the 3 steps I'd focus on. 1. Finish your last meal by 8 PM. 2. Skip the snacking and go straight to lunch around 12 PM. 3. Have FIBER before your largest meal or the meal with the most CARBS. Why does this help? A longer break from food gives insulin a chance to come down. And when insulin is lower, your body has a better chance to BURN STORED FAT for fuel. Then FIBER handles the other part of the problem. Here's what research suggests may help, and why: • Beta-Glucan & Guar Gum — 10–15 minutes before your two largest meals — form a gentle gel in your gut that slows how fast food converts to sugar, which supports better blood-sugar control • Citrus Pectin & Locust Bean Gum — same pre-meal timing — may reduce how sharply blood sugar rises after eating, so the spike-and-crash cycle that drives snacking never starts • Chlorogenic Acid — during your morning fasting window — may support GLP-1, the fullness hormone, so better fullness and fewer cravings come naturally instead of through willpower On your own, that's four separate compounds, timed across multiple windows a day, with sourcing and dosing entirely on you. I know — that was my supplement shelf for years. * It's why I use a 2-Step Metabolic Reset protocol instead: one fiber blend before my largest meals, one yerba mate extract between meals. Same compounds, two steps, simple enough to actually stay consistent with. You don't have to make this complicated. Simple changes done consistently can move things in the right direction. Comment PROTOCOL and I'll send you exactly what I use and how it works. This is education and my own experience — not medical advice. #InsulinResistance #BloodSugar #MetabolicHealth #FiberFirst

Dr. Tom Bolan- Metabolic Reset

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Saturday 17 October 2026 19:54:58 GMT