Summary of "You Won’t Fix Insulin Resistance Until You Do This... | Dr. Boz"

Summary of Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from

“You Won’t Fix Insulin Resistance Until You Do This…” | Dr. Boz

Key Strategies to Address Insulin Resistance and Improve Metabolic Health

Self-Monitoring is Crucial Physicians won’t study you as closely as you need to study yourself. Track morning fasting blood sugar and ketones to assess metabolic health. Morning fasting blood sugar above 95 indicates metabolic problems; ketones should be rising in the morning to show fat burning.
Dietary Changes: Low-Carbohydrate Ketogenic Approach Start with 20 total grams of carbohydrates per day for at least one week to reset insulin and metabolism. Carbohydrate counting is essential—e.g., an apple has 16g carbs, so it may need to be avoided initially. Most carbs come from carefully selected low-carb vegetables; fruit is generally avoided early on. Increase fat intake to about 80% of calories, focusing on high-fat, moderate-protein foods (eggs with yolks, bacon, brisket, mayonnaise). Avoid snacking and reduce meal frequency to allow insulin levels to drop and fat stores to be accessed.
Use of Exogenous Ketones (BHB) as a Metabolic “Trick” Sipping ketones while lowering carbs signals the liver to start producing ketones, jumpstarting fat metabolism. This helps reduce the difficult transition symptoms many experience with ketogenic diets. Ketones beget ketones, facilitating metabolic restart.
Time-Restricted Eating and Fasting Incorporate time-restricted eating, ideally with the last meal early in the afternoon to reduce evening insulin spikes. Practice “nothing burger” fasting (no food intake for 36 hours once a week) or shorter fasts to enhance ketone production and fat mobilization. Avoid eating after sunset, as evening food intake has a disproportionately negative effect on insulin and fat storage.
Understanding Insulin’s Role Insulin stores excess glucose as glycogen in the liver and then as fat when liver stores are full. Chronically high insulin causes fat cell growth, inflammation, skin tags, and contributes to chronic diseases including some cancers. Insulin resistance leads to blood sugar volatility, causing frequent hunger and overeating.
Hormonal Rebalancing and Fat-Stored Hormones Lowering insulin frees trapped fat-based hormones like testosterone, vitamin D, progesterone, and estradiol. Vitamin D levels can rise naturally on a ketogenic diet as it is mobilized from fat stores. Hormonal balance improves brain function, sleep, immune system, and overall wellbeing.
Exercise and Mitochondrial Health Zone 2 training (moderate intensity where you can talk but not sing) is key to growing healthy mitochondria. Saunas can mimic Zone 2 benefits by raising heart rate and improving mitochondrial function. Mitochondrial health is linked to longevity, energy production, and metabolic health.
Magnesium and Mineral Supplementation Magnesium is critical for mitochondrial function and energy production; deficiency is common. Symptoms of magnesium deficiency include restless leg syndrome, poor sleep, anxiety, and muscle cramps. Magnesium can be absorbed orally or transdermally (float tanks, magnesium baths). Float tanks (magnesium-rich water) are highly effective at restoring magnesium levels quickly.
Gender Differences in Insulin Resistance Women tend to be more insulin-resistant and hold onto fat longer due to evolutionary reasons. Women require more precise monitoring of ketones and glucose and may need to adjust diet and fasting protocols accordingly. Hormonal fluctuations during menopause complicate insulin resistance management.
Using Data to Guide Progress Regularly measure fasting glucose and ketones (preferably blood ketones) in the morning to track metabolic state. A ketone level of 0.5 mmol/L or above indicates nutritional ketosis; below 0.3-0.4 is not effective for metabolic benefits. Continuous glucose monitors (CGMs) can provide detailed insights into glucose patterns.
Long-Term Maintenance and Plateaus Metabolic healing is gradual; plateaus are common and require further adjustments to diet, fasting, or activity. After initial fat loss and hormonal improvements, meal frequency may be reduced to two meals within an 8-hour window. Sustained metabolic health may require maintaining low insulin levels for years.
Practical Tips and Mindset Don’t “white knuckle” through insulin resistance; use strategic dietary and lifestyle levers to outsmart the body. Avoid processed foods and frequent snacking. Be honest with yourself about dietary adherence and metabolic data. Use community support (e.g., ketogenic diet groups) for accountability and education.

Summary of Methodology / Protocol for a Hypothetical 40-Year-Old Male Patient

Initial Week
- Limit carbs to 20 grams total per day.
- Increase fat intake to ~80% of calories.
- Sip exogenous ketones (BHB) to stimulate liver ketone production.
- Monitor fasting glucose and ketones daily.
Weeks 2-3
- Continue low-carb, high-fat diet.
- Begin time-restricted eating (e.g., last meal early afternoon).
- Allow body to start producing endogenous ketones.
- Expect improvements in sleep, blood pressure, and brain function.
Weeks 4-6
- Tighten eating windows to 2 meals per day within 8 hours.
- Introduce intermittent fasting or “nothing burger” fasts.
- Monitor vitamin D and sex hormone levels for improvements.
- Adjust fat and protein intake based on ketone and glucose readings.
Maintenance Phase
- Sustain metabolic health by keeping insulin low.
- Use Zone 2 exercise and sauna sessions to improve mitochondrial function.
- Supplement magnesium as needed, preferably with float tank sessions.
- Use data-driven adjustments to avoid plateaus.

Additional Notes

Ketones as a Signal and Fuel Ketones not only provide energy but also signal the body to mobilize fat stores and improve mitochondrial function (mitophagy).
Insulin Resistance is a Chronic, Progressive Condition It develops over decades and requires persistent, multi-lever interventions to reverse.
Avoid Relying Solely on Medication Hormonal drugs like Ozempic help but addressing insulin through diet and lifestyle is foundational.
Mental and Emotional Health Improving metabolic health also improves mood, focus, and cognitive function.
Avoid “One-Size-Fits-All” Approaches Individualized monitoring and adjustments are key, especially between men and women.

Presenters / Sources

Dr. Boz (Dr. Annette Bosworth) – Expert in metabolic health, ketogenic diet, and insulin resistance.
Jesse – Interviewer and host engaging with Dr. Boz.

This summary captures the core advice and methodologies shared by Dr. Boz for tackling insulin resistance through dietary, lifestyle, and self-monitoring strategies.