Become an expert in insulin resistance (in under 20 minutes)

Описание: Post-meal blood sugar spikes and insulin resistance don’t just affect people with diabetes - they influence energy levels, appetite regulation, and long-term metabolic health for many of us.
In this video, I walk through evidence-based dietary and lifestyle strategies that improve postprandial glycemia and insulin sensitivity, explained in a clear, practical way. As a nutritionist, everything shared here is grounded in human clinical research - not trends, hacks, or extreme diets.

What you’ll learn in this video:
Why a 5–10% reduction in body weight can significantly reduce insulin resistance and lower diabetes risk
How meal timing and circadian rhythms affect glucose tolerance throughout the day
Why eating fiber and protein before carbohydrates can meaningfully reduce blood sugar spikes
Which dietary patterns (including the Mediterranean-style diet) show the strongest evidence for metabolic health
How aerobic + resistance training improves glucose regulation
The role of specific foods and ingredients (such as vinegar and fermented foods) in postprandial glucose control

This video connects physiology with real-life application - focusing on strategies that are sustainable and realistic.

Whether you’re interested in improving metabolic health, preventing insulin resistance, or simply understanding how food and lifestyle affect blood sugar, this video offers a research-informed framework you can actually use.

Check out my website here: https://nutritionbyklemi.com/
instagram:   / klementinemandarine  
tiktok:   / klementinemandarine  

Timestamps:
00:00 intro
00:42 insulin resistance 101
02:25 diet modifications
07:18 the exercise effect
09:06 food order, mindful eating?
11:28 intermittent fasting, breakfast and more
15:08 supplements & other tricks
17:59 conclusion

Sources:
Gołąbek, K. D., & Regulska-Ilow, B. A. (2019). Dietary support in insulin resistance: An overview of current scientific reports. Advances in Clinical and Experimental Medicine, 28(11), 1577–1585. https://doi.org/10.17219/acem/109976

Jafari, R. S., & Behrouz, V. (2023). Nordic diet and its benefits in neurological function: A systematic review of observational and intervention studies. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.121...

Papakonstantinou, E., Oikonomou, C., Nychas, G.-J., & Dimitriadis, G. D. (2022). Effects of diet, lifestyle, chrononutrition and alternative dietary interventions on postprandial glycemia and insulin resistance. Nutrients, 14(4), 823. https://doi.org/10.3390/nu14040823

Encyclopaedia Britannica. (n.d.). Insulin. In Britannica.com. Retrieved January 31, 2026, from https://www.britannica.com/science/in...

Mazzocchi, A., Leone, L., Agostoni, C., & Pali-Schöll, I. (2019). The secrets of the Mediterranean diet. Does [only] olive oil matter? Nutrients, 11(12), 2941. https://doi.org/10.3390/nu11122941

Jafari, Reyhaneh & Behrouz, Vahideh. (2023). Nordic diet and its benefits in neurological function: a systematic review of observational and intervention studies. Frontiers in Nutrition. 10. 10.3389/fnut.2023.1215358.

Hanson, K. (2025, March 17). What is insulin resistance and how can it be treated? Infinity Health. https://infinityhealth.md/what-is-ins...

Free Music for Videos 👉 Music by WABI SABI - a lonely guitar - https://thmatc.co/?l=60C578FD

Tags:
insulin resistance, type 2 diabetes, blood sugar control, glucose spike, mediterranean diet, wellness, holistic nutrition, evidence-based nutrition, blood sugar balance, prediabetes, insulin sensitivity, metabolic health, women's health, hormone health, intermittent fasting, longevity