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Healing Non-Diabetic Insulin Resistance: A Guide to Balancing Blood Sugar Naturally

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Disclaimer

This blog is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet, lifestyle, or medication regimen, especially if you have pre-existing conditions like hypothyroidism, metabolic syndrome, or PCOS.

Understanding Non-Diabetic Insulin Resistance

Many people associate insulin resistance with diabetes, but non-diabetic insulin resistance (NDIR) is a growing health issue that affects people without diabetes—especially those with hypothyroidism, PCOS, and metabolic syndrome.

What Is Insulin Resistance?

Insulin resistance occurs when cells stop responding properly to insulin, forcing the body to produce more insulin than necessary to regulate blood sugar levels. This leads to weight gain, fatigue, sugar cravings, brain fog, and hormone imbalances. Over time, it can increase the risk of developing type 2 diabetes, heart disease, and obesity.

The Link Between Hypothyroidism, Metabolic Syndrome, and Insulin Resistance

People with hypothyroidism and Hashimoto’s thyroiditis are at a higher risk of insulin resistance due to slowed metabolism, inflammation, and poor glucose regulation. Many also suffer from metabolic syndrome, a condition marked by:

✅ High blood sugar
✅ Increased belly fat
✅ High blood pressure
✅ Elevated cholesterol and triglycerides

The good news? Insulin resistance is reversible with the right nutrition, movement, and lifestyle changes.

5 Natural Ways to Heal Non-Diabetic Insulin Resistance

1. Reduce Processed Carbs and Sugar

Highly processed carbs (white bread, pasta, sugary snacks) cause blood sugar spikes and crashes, worsening insulin resistance. Swap them for:
✔️ Whole grains (quinoa, brown rice)
✔️ High-fiber foods (chia seeds, flaxseeds, legumes)
✔️ Natural sweeteners (monk fruit, stevia)

📌 Reference: Ludwig DS, et al. “The Role of Processed Carbohydrates in Insulin Resistance and Diabetes.” JAMA Internal Medicine, 2020.

2. Prioritize Protein and Healthy Fats

Protein and fats stabilize blood sugar and keep you full longer. Try:
✔️ Grass-fed beef, organic chicken, wild-caught salmon
✔️ Avocados, olive oil, coconut oil
✔️ Eggs, nuts, and seeds

📌 Reference: Leite NC, et al. “Dietary Fats, Insulin Resistance, and Metabolic Syndrome.” American Journal of Clinical Nutrition, 2019.

3. Eat More Magnesium-Rich Foods

Low magnesium levels are linked to worsening insulin resistance. Boost magnesium with:
✔️ Dark leafy greens (spinach, kale)
✔️ Nuts (almonds, cashews)
✔️ Seeds (pumpkin, sunflower)

📌 Reference: Barbagallo M, et al. “Magnesium and Insulin Resistance.” Clinical Nutrition, 2021.

4. Strength Training & Walking

Exercise improves insulin sensitivity independent of weight loss. Strength training + walking is one of the best combinations for reversing insulin resistance.
✔️ Lift weights 3–4 times per week
✔️ Walk 7,000+ steps daily

📌 Reference: Solomon TP, et al. “Exercise and Insulin Sensitivity: A Meta-Analysis.” Diabetologia, 2020.

5. Manage Stress and Sleep

✔️ Get 7–9 hours of sleep to regulate cortisol and insulin
✔️ Reduce stress with meditation, deep breathing, or grounding

📌 Reference: McEwen BS, et al. “The Role of Stress in Insulin Resistance.” Nature Reviews Endocrinology, 2022.

Hypothyroidism, Metabolic Syndrome, and Insulin Resistance: Recipes for Healing

If you have hypothyroidism and metabolic disorder, these blood sugar-balancing recipes can help stabilize insulin levels:

🥑 Avocado Egg Bowl (Healthy Fats + Protein)

📝 Ingredients:
✔️ 1 ripe avocado
✔️ 2 boiled eggs, chopped
✔️ 1 tbsp olive oil
✔️ Sea salt and pepper to taste

🥣 Instructions:

  1. Cut avocado in half and remove the pit.
  2. Scoop out a little flesh to make space.
  3. Mash the avocado and mix it with chopped boiled eggs.
  4. Drizzle olive oil, season with salt & pepper.

📌 Why it works: Keeps insulin levels stable and prevents sugar crashes.

🍗 Lemon Garlic Chicken with Roasted Brussels Sprouts

📝 Ingredients:
✔️ 2 chicken breasts
✔️ 2 tbsp olive oil
✔️ 3 cloves garlic, minced
✔️ 1 cup Brussels sprouts, halved
✔️ 1 tbsp lemon juice
✔️ Sea salt & pepper

🥣 Instructions:

  1. Preheat oven to 375°F.
  2. Toss Brussels sprouts with olive oil, salt, and pepper. Roast for 20 min.
  3. Sauté garlic in olive oil, add chicken, and cook 5-7 min per side.
  4. Drizzle lemon juice before serving.

📌 Why it works: Protein + fiber = balanced blood sugar.

🍵 Anti-Inflammatory Turmeric Tea

📝 Ingredients:
✔️ 1 cup warm almond milk
✔️ 1/2 tsp turmeric
✔️ 1/4 tsp cinnamon
✔️ 1 tsp raw honey (optional)

🥣 Instructions:

  1. Mix all ingredients in a cup and stir well.
  2. Drink before bed to reduce inflammation.

📌 Why it works: Turmeric reduces insulin resistance and inflammation.

Final Thoughts

Non-diabetic insulin resistance is reversible, but healing requires consistency. By focusing on nutrition, movement, stress management, and sleep, you can restore insulin sensitivity, balance hormones, and regain energy—especially if you have hypothyroidism or metabolic syndrome.

🔥 Need more thyroid-friendly recipes? Check out my book “Reset Your Thyroid: 21-Day Meal Plan to Reset Your Thyroid” on Amazon!

💬 Have you struggled with insulin resistance? Share your journey in the comments!

References:

1️⃣ Ludwig DS, et al. “The Role of Processed Carbohydrates in Insulin Resistance and Diabetes.” JAMA Internal Medicine, 2020.
2️⃣ Leite NC, et al. “Dietary Fats, Insulin Resistance, and Metabolic Syndrome.” American Journal of Clinical Nutrition, 2019.
3️⃣ Barbagallo M, et al. “Magnesium and Insulin Resistance.” Clinical Nutrition, 2021.
4️⃣ Solomon TP, et al. “Exercise and Insulin Sensitivity: A Meta-Analysis.” Diabetologia, 2020.
5️⃣ McEwen BS, et al. “The Role of Stress in Insulin Resistance.” Nature Reviews Endocrinology, 2022.

Additional Personal Insights & Key Takeaways

Healing non-diabetic insulin resistance isn’t about quick fixes—it’s about sustainable lifestyle changes that support long-term metabolic health. While the core principles of diet, movement, stress management, and sleep are essential, I also found success with specific supplements and daily habits that helped fine-tune my insulin sensitivity.

Here’s what worked for me:

✅ Spearmint Tea (2x Daily): Spearmint has been shown to reduce testosterone levels and improve insulin sensitivity, making it especially beneficial for women with PCOS or hormonal imbalances. (Reference: Mashhadi NS, et al. “Effects of Spearmint on Hormonal and Metabolic Parameters in Women with PCOS.” Journal of Herbal Medicine, 2019.)

✅ CoQ10: This powerful antioxidant supports mitochondrial function, helping cells use insulin more efficiently. (Reference: Lee BJ, et al. “Coenzyme Q10 Supplementation and Its Impact on Insulin Resistance.” Nutrition & Metabolism, 2018.)

✅ Probiotics: Gut health plays a massive role in blood sugar regulation. Taking a high-quality probiotic improved my digestion, reduced bloating, and enhanced insulin function. (Reference: Kobyliak N, et al. “Probiotics in the Management of Insulin Resistance and Metabolic Disorders.” Diabetes & Metabolism Research & Reviews, 2019.)

✅ Vitamin D: Vitamin D deficiency is common in people with insulin resistance and hypothyroidism. Supplementing improves insulin receptor function and reduces inflammation. (Reference: Pittas AG, et al. “Vitamin D and Insulin Sensitivity: A Systematic Review.” The Endocrine Society, 2020.)

✅ Curcumin: Found in turmeric, curcumin is a potent anti-inflammatory that enhances insulin sensitivity and reduces oxidative stress. (Reference: Chuengsamarn S, et al. “Curcumin and Its Effects on Insulin Resistance.” Journal of Diabetes Research, 2021.)

✅ Omega-3s: Healthy fats from fish oil support cell membrane integrity and lower inflammation, improving insulin function. (Reference: Fedor D, Kelley DS. “Fatty Acids and Insulin Resistance.” Advances in Nutrition, 2020.)

✅ Inositol: Often recommended for PCOS and insulin resistance, inositol helps regulate blood sugar and supports ovarian health. (Reference: Unfer V, et al. “Inositol and Its Role in Insulin Sensitivity.” Obstetrics & Gynecology Science, 2019.)

✅ Zinc & Magnesium: Both minerals are crucial for insulin production and sensitivity. Magnesium also reduces sugar cravings and stress-induced insulin resistance. (Reference: Barbagallo M, et al. “Zinc, Magnesium, and Insulin Resistance.” Nutrients, 2020.)

✅ Low-Glycemic Diet: I eliminated high-GI foods (white bread, sugary snacks, processed carbs) and focused on whole, nutrient-dense foods that didn’t spike my blood sugar.

✅ Plenty of Warm, Filtered Water: Drinking warm, clean water throughout the day boosted digestion and metabolic function, making it easier for my body to process nutrients. (Reference: Jequier E, Constant F. “Water as an Essential Nutrient and Its Role in Metabolism.” American Journal of Clinical Nutrition, 2019.)

✅ Diet Caffeine-Free Soda (1x Per Day): Interestingly, I read that throwing a “curveball” into your routine—like having one diet soda a day (without caffeine)—can actually help prevent metabolic adaptation. This is because the body thrives on slight variations in routine rather than rigid predictability. (Reference: Pepino MY, et al. “Artificial Sweeteners, Insulin Sensitivity, and Metabolism.” Current Diabetes Reports, 2021.)

Final Thoughts: Healing Is a Journey, Not a Destination

The key takeaway? Every small habit adds up. Healing insulin resistance isn’t just about eliminating sugar—it’s about supporting the body holistically with nutrient-dense foods, strategic supplements, proper hydration, and a balanced approach to movement.

If you’re on this journey, be patient with yourself. The changes you make today will pay off in the long run—not just for insulin sensitivity but for overall metabolic health, hormone balance, and well-being.

💬 Have you tried any of these strategies? Share your experience in the comments! 😊💕

Additional Disclaimer

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. The content is based on personal experiences, research, and reputable sources, but it should not replace professional medical guidance.

Always consult with a qualified healthcare provider, endocrinologist, or registered dietitian before making any changes to your diet, supplements, or lifestyle—especially if you have pre-existing conditions like hypothyroidism, metabolic syndrome, PCOS, or insulin resistance.

Results may vary from person to person, and what works for one individual may not work for another. If you experience any adverse effects from dietary or supplement changes, discontinue use immediately and seek medical advice.

By reading this blog, you acknowledge that you are responsible for your own health choices and decisions.

Unlock the Magic of Your Lymphatic System: 25 Fun and Simple Tips to Get You Feeling Fabulous!

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Hello, my fellow health warriors! Let’s talk about something that’s been quietly working behind the scenes to keep you feeling your best: your lymphatic system! This often-overlooked superhero is like your body’s natural detox squad, kicking toxins, gunk, and other unwanted visitors out the door. Yet, many of us have no clue it even exists until things go sideways!

If you’ve been feeling sluggish, battling stubborn health issues like hypothyroidism or Hashimoto’s, or just not feeling like your usual sparkly self, a clogged lymphatic system could be the culprit! Don’t worry—I’ve got you covered with 25 easy-peasy tips to get that lymphatic river flowing again and have you feeling like the radiant rockstar you are.

What Exactly is the Lymphatic System, Anyway? Think of it like your body’s personal garbage disposal system. It’s made up of glands, lymph nodes, your spleen, thymus gland, and tonsils, all working together to filter out toxins, excess fluids, and fats from your tissues. When it’s running smoothly, you’re glowing. When it’s sluggish? Well, that’s when bloating, brain fog, and even those pesky sinus infections start creeping in.

Let’s roll up our sleeves and jump into some fun (and dare I say, life-changing) ways to unclog your lymphatic system. Oh, and spoiler alert: you might laugh along the way!

The “Oh No, My Lymphatic System is Clogged” Checklist Do any of these symptoms sound familiar?

  • Bloating or swelling in your fingers (Rings feel tighter, anyone?)
  • Brain fog that makes you forget your car keys (or worse—where you parked)
  • Sinus infections and skin issues that just won’t quit
  • Feeling like you’ve run a marathon when you’ve only run to the fridge

If any of this resonates, it’s time to give your lymphatic system some TLC!

1. Dry Brushing—Wake Up That Skin!
Ever tried dry brushing? It’s like giving your body a mini wake-up call every morning. Just brush from your feet up towards your heart before hopping in the shower. The result? Happy, invigorated skin, better circulation, and a lymphatic system ready to flush out the bad stuff.

2. Oil Pulling—Say Goodbye to Toxins (And Hello to Better Breath!)
Swish a tablespoon of coconut oil around in your mouth for 15 minutes each morning. Not only does it pull toxins from your body, but it’s also a fab way to kick bacteria to the curb. You’ll be amazed at how much brighter your smile (and spirit) will be!

3. Shake What Your Mama Gave You—Exercise!
No fancy equipment needed here, folks! Walking, yoga, or even dancing around your living room can get your lymphatic fluid moving. Remember, your lymph system doesn’t have a pump, so movement is key.

4. Lymphatic Drainage Massage—Because You Deserve It!
Treat yourself to a relaxing lymphatic drainage massage from a skilled therapist. It’s like a vacation for your lymph nodes, helping to flush out toxins and keep you feeling fresh.

5. Rebounding—Jump Around!
Grab a small trampoline (yes, even adults can bounce!) and jump for 10-30 minutes a day. It’s a fun way to boost circulation and get your lymphatic system moving. Plus, you’ll feel like a kid again—who doesn’t love that?

6. Apple Cider Vinegar—More Than Just a Salad Dressing
Add a splash of organic apple cider vinegar to your daily routine. It helps break down mucus and fight off bad bacteria. Plus, it’s great for balancing your blood sugar!

7. Inversion Table—Flip Your Perspective (Literally)
Ever tried hanging upside down? It’s not just for acrobats! Using an inversion table helps decompress your joints and stimulate your lymphatic flow. Plus, it’s fun to see the world from a different angle.

8. Meditation and Deep Breathing—Chill Out and Detox
Start your day with some deep belly breaths and a few moments of mindfulness. You’ll lower your cortisol levels, reduce stress, and give your lymphatic system a gentle nudge to get moving.

9. The 5 Tibetan Rites—Twist and Shout!
These ancient moves are the perfect way to stimulate lymphatic drainage. They’re quick, effective, and hey, they might even help you feel like a zen master by the end of it.

10. Lemon Water—Hydrate Like a Pro
A glass of warm lemon water first thing in the morning is like a shower for your insides. It hydrates, detoxifies, and gives your lymph system the boost it needs to flush out toxins.

And 15 More Fabulous Tips!
You’ll find even more tips in my book, “Awareness Has Magic,” where I dive into lymphatic love, homemade remedies, and easy, practical ways to stay healthy, happy, and toxin-free!

Grab Your Copy of “Awareness Has Magic” Today!
Packed with tons of recipes, DIYs, and health tips, my book will guide you on how to live a cleaner, more balanced life—starting with your lymphatic system. You’ll laugh, you’ll learn, and most importantly, you’ll feel empowered to take charge of your health. Get your copy today and join me on this magical journey to wellness!

Here’s to happier lymph nodes and a healthier you!

Grab your copy today!

Namaste and stay fabulous,
Audrey Childers

About the author

In the realm of literature, few authors possess the power to challenge societal norms and break down stereotypes like A.L. Childers. Through her unique storytelling abilities, she has managed to leave a lasting legacy that has not only inspired her readers but also transformed the way we perceive the world.

A.L. Childers’ journey from poverty to success serves as a testament to the transformative power of writing. By overcoming adversity through her craft, she has become a beacon of hope for those facing similar challenges. Her ability to draw inspiration from small-town life has given her a unique perspective on writing, allowing her to create stories that resonate with readers from all walks of life.

Childers’ story is one of triumph over adversity. Raised in poverty, she faced numerous challenges that could have hindered her dreams. However, she discovered solace in writing, using it as a means to overcome her circumstances. By sharing her personal journey, Childers inspires others to rise above their own obstacles and unlock their true potential.

Writing, for Childers, is a powerful tool for connection. She explores human relationships in literature and delves into the intricacies of human emotions and experiences. Her stories serve as a bridge, connecting people from different walks of life, fostering empathy, and promoting understanding. In a world that often feels fragmented, Childers’ writing reminds us of our shared humanity.

A.L. Childers’ impact on breaking stereotypes through storytelling is a testament to her exceptional talent and unwavering dedication to her craft. Through her journey from poverty to success, her unique perspective on small-town life, her exploration of human relationships, her journey toward self-expression, and her ability to challenge societal norms, she has left an indelible mark on the literary world. Her work serves as an inspiration for aspiring writers, a source of connection for readers, and a catalyst for change in society. A.L. Childers’ legacy will continue to shape the future of literature, reminding us of the power of storytelling to break down barriers and create a more inclusive world.

Brilliantly written, startling, truthful, and utterly original. This is A.L. Childers at her absolute best. She sets an exciting new level of awareness for humanity. Unforgettable books that help you find that lost piece of yourself.

Being Human doesn’t make you weak, it makes you a warrior!

A.L. Childers

Food is thy medicine, right? Actually it can work one of two ways. Food can be thy medicine or food can be thy death. This book is a guide that will inform you from the perspective of a women. You will also be able to determine what areas in your life that may need a little bit of work and the skills needed to improve those issues along with some fabulous recipes to help get you started on how to eat KETO AIP. I will also help you understand how to fix your gut, strengthen your immunity and fight inflammation with an autoimmune approach. The Keto AIP removes all the common inflammatory food triggers that stimulate a possible autoimmune reaction in the body. We’re going to start resetting those adrenals, boosting that energy and doing a little booty kicking to those hormones that have decided to act like a wild college student and pull an all-nighter the day before final exams.

A Women’s Holistic Holy Grail Handbook for Hypothyroidism and Hashimoto’s: How I healed my Hypothyroidism and Autoimmune Disorder with Personalized Nutrition

Food is thy medicine, right? Actually, it can work one of two ways. Food can be thy medicine or food can be thy death. This book is a guide that will inform you from the perspective of a women. You will also be able to determine what areas in your life that may need a little bit of work and the skills needed to improve those issues along with some fabulous recipes to help get you started on how to eat KETO AIP. I will also help you understand how to fix your gut, strengthen your immunity and fight inflammation with an autoimmune approach. The Keto AIP removes all the common inflammatory food triggers that stimulate a possible autoimmune reaction in the body. We’re going to start resetting those adrenals, boosting that energy and doing a little booty kicking to those hormones that have decided to act like a wild college student and pull an all-nighter the day before final exams.

The Keto Autoimmune Protocol Healing Book for Women: Strengthen Your Immunity, Fight Inflammation and Love Your Incredible Body

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Poisoned Profit

Audrey Childers is a published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, The Ultimate guide to healing hypothyroidism and  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way. You can find all these books on Amazon.   This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.

Audrey Childers is a 10x published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, The Ultimate guide to healing hypothyroidism and  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way. You can find all these books on Amazon.  This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.

Disclaimer

The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested.  The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements.  Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek.  I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health. The highlighted links are affiliate links in my blogs.

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