I’ve Found the Best Way to Beat Insulin Resistance - and it’s shockingly simple

Thomas acknowledges that conventional wisdom says to eat carbs around workouts, but he argues that for resolving insulin resistance, the bigger picture is daily activity level. He uses the leg press isometrics study to underscore how even tiny amounts of contraction massively increase glucose uptake. Sedentary individuals often sit all day and then become moderately active at home, making evening a better time. Conversely, a person on their feet all day (waiter, construction) can handle carbs throughout the day. He also hints at potential sleep benefits from evening carbs for those who are otherwise low-carb all day, but does not expand on that. This timing method dovetails with the carb cycling protocol to further optimize glucose tolerance.

Thomas uses this study from the Journal of Applied Physiology to hammer home that activity—no matter how small—is a powerful lever for insulin resistance. The protocol is less about building muscle or strength and more about creating a daily metabolic signal. He implies that people who want to experiment with carbohydrate timing or who are unsure about their carb allocation can use this simple practice as a safety net, ensuring their cells are primed to take up glucose. He frames it as a kind of 'free ride' to handle carbs better, encouraging listeners to incorporate very brief, low-effort isometrics into their routine. The dramatic numerical contrast (30% increase vs. 19% decrease) serves as a memorable anchor for the importance of daily movement.

Thomas mentions these supplements specifically in the context of moderate carb cycling days, not as a daily blanket recommendation. He positions them as adjuncts that 'help with precursors' and enable more efficient carbohydrate utilization. He does not delve into the science of each here, but he has covered them elsewhere. The inclusion of berberine is particularly notable because it's often used as a natural metformin alternative, fitting the insulin resistance theme. This brief protocol integrates supplementation into the broader strategy, giving advanced followers an extra layer of optimization.

Thomas explains that the goal is not to drain the body's ability to use carbs but to get the body better at using them. He acknowledges that reducing carb intake is often a first step, but emphasizes that insulin resistance is an inflammatory issue manifesting as poor carb handling. Therefore, the strategy should be to calm inflammation while reintroducing carbs in a way that encourages proper utilization. This includes using carb cycling, resistant starches, and activity-timed intake to rebuild glucose tolerance rather than permanently avoiding carbohydrates. He contrasts this with high-fat, very low-carb approaches, warning that high amounts of saturated fat can still contribute to insulin resistance unless the diet is extremely low in carbs (like carnivore).

Thomas clarifies that resistance training does not burn a ton of calories or utilize a ton of carbohydrates unless the intensity is very high. He notes that many people talk about it as if it were black and white, but the average resistance session is moderate in terms of metabolic demand. Therefore, he places resistance training in the 'moderate activity' category for carb cycling, where one should consume resistant starches rather than simple starchy carbs. He specifically suggests resistant starches like potatoes that have been heated and then cooled, or oats that have been cooked and cooled, as these turn into more of a fiber and elicit a lower glucose response while still training the body's systems.

Thomas bases this recommendation on the principle of insulin-independent glucose uptake. When a person is moving, muscle cells can take up glucose without insulin, so consuming carbs during periods of relative inactivity leads to poor handling. He points out that a sedentary office worker is actually more active after leaving work—doing laundry, playing with kids, cooking dinner—so evening becomes a window of higher movement. Therefore, holding off on carbs until later in the day can improve their disposal. Additionally, he suggests this may even provide a sleep benefit, and he explicitly advises against obsessing over peri-workout carb timing for insulin resistance, as total daily activity matters more. He contrasts this with someone who is active all day (e.g., a waiter, construction worker): those individuals benefit from having carbs earlier to spread the glucose load throughout the day.

This finding comes from a study published in the Journal of Applied Physiology. Over 19 days of bed rest, one group did only 30 isometric leg press reps per session—essentially pushing against a lowered platform without performing full joint movements. The active group not only preserved but increased their glucose uptake capability by 30%, while the fully sedentary group lost 19% of their glucose transporters. Thomas uses this to emphasize that any muscular contraction, even static holds, triggers insulin-independent glucose uptake. He implies that incorporating brief isometric exercises could be a powerful, time-efficient tool for combating insulin resistance, and he ties it to the principle that activity at any level is the key to enabling the body to 'soak up' glucose without needing insulin.