Question seven. What can I do to reduce the impact of incident? So of course, it's very easy to say don't get there in the first place. But the fact that you're doing this course, says you probably struggle already with weight issues. So what can we do now to turn this around? How do we reduce insulin so that our cells can recover the sensitivity and our pancreas can heal and we can lose weight.
Number one, reduce the foods that spike insulin in the first place, such as high glycemic index, sugary and starchy carbohydrates. Cut out all fruit juice, sodas, breads, biscuits, and pasta as discussed previously, and add in nutrient dense foods. We need to give our body time as well when there is no incident non optimal fasting insulin level taste is between three to five. And I want to point out that a fasting insulin test is not the same as a fasting glucose test. The fasting insulin looks at how much insulin is is flowing in the blood when you're not eating or you're fasting, and the fasting glucose looks at how much glucose is flowing in the blood. When you're not eating.
Fasting glucose tests tend to be done more routinely. Fasting insulin is much more effective as a taste, but you need to ask for especially optimal fasting lab results are between three and five an optimal fasting glucose lab results are less than five millimoles per liter. If you measuring in millimoles, or under 90 milligrams per deciliter, if the measurement is coming in milligrams per deciliter, please download the PDF explains these measurements in a little bit more detail. Point number four, we need to increase the cellular sensitivity to insulin. Remember that when you insulin resistant, our cells have become deaf to the incident. So insulin cannot no longer carry the glucose into the cell.
Because the cell has closed its due to incident. The result is not any too much glucose remaining in the blood, but also cellular starvation, because the doors are closed to the to the food that the cell needs. So we want ourselves to allow in insulin because insulin is going to carry in the fuel in the form of glucose. To do this, we need to allow the cells to rest from this constant onslaught of insulin. But also we need to make sure that the little receptors on the cell membrane are working properly. And they need magnesium and chromium to do this and that's why you either need to supplement or you need to eat nutrient dense foods.
Drugs such as Metformin also stimulate the uptake of glucose into the cell by stimulating insulin receptors. So they force the liver and muscles to take up the glucose carrying insulin. And this reduces insulin resistance. And it sounds like a good thing. And it is short term. But long term.
If you do not solve why you developed insulin resistance in the first place in a while, regardless of how much Metformin or supplements you're taking, to try and increase the sensitivity, your pancreas will still burn out because your pancreas is still flooding out too much insulin. Point number five, we need to use up the stored glycogen and we do that as I discussed, by exercising and by a long period over asleep time. We were not eating anything at all. Now we've we've discussed taking a break from eating by not snacking and eating three meals a day. But there are two more impactful changes that are just mentioned that will benefit hugely. The first is stop eating about three hours before you go to bed and do not snack at all before going to sleep.
And the second is selected exercise that will also benefit and this is a really important change because it makes such a difference. So I'm going to pay special attention to something that is called intermittent fasting