Join Dr S Rawat MD, a Physician who studied Nutrition at Harvard on 8 Zoom Video Group sessions over 4 weeks to begin your journey to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome, Sleep Apnoea & Hypertension ! Learn how nutrition, meal timing, exercise, dietary supplements and weight reduction through calorie restriction can be leveraged to reverse metabolic diseases !
Improving Insulin Sensitivity is central to reducing cardio vascular risk. While the mainstay of doing this is dietary interventions and medication, there are some supplements which are backed by science and can contribute.
Dietary and Lifestyle changes required are detailed in this video
It is important that your sugar is treated to target. Speak to your physician about your treatment target and ensure that your HBA1C or 3 months average sugar level is monitored to ensure that this is at or below target.
1.Berberine: This is a herb which stimulates AMP Kinase and reduces insulin resistance. It also has benefits for weight loss and lipid control. It also has anti inflammatory and anti oxidant properties. Dose of berberine is one 500 mg capsule thrice a day with meals ( 1.5 gms per day ) 
2. Fibre: This not only acts as a 'mop' in the gut to reduce absorption of cholesterol and sugar, it also feeds the gut microbiome through 'prebiotic' action and improved metabolism
Fibre is essential for digestive health and can help regulate blood sugar levels, which is particularly important for women with PCOS who may be at higher risk for insulin resistance.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts.
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
3. Probiotics: These Probiotics have demonstrated weight loss in scientific studies through remodelling the gut microbiome in a positive way. Weight loss is a cornerstone of improving insulin resistance.
Brand: Metagenics - UltraFlora Control - 30 Capsules
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Gut microbiome is modulated positively by
- Increased consumption of:
- Fermented Foods
- Fibre
- Plant proteins
- And reduced consumption of:
- Refined sugars
- Saturated Fats
- Ultra processed foods
4.Omega 3: Omega 3 has demonstrated reduction in liver fat in scientific studies and improve insulin sensitivity through that mechanism. It also has anti inflammatory benefits and benefits for eye health, brain health and heart health.
Vitasave Omega-3 Fish Oil Supplement [120 Softgels] - High Potency - Burpless - 3000mg Fish Oil, 900mg EPA, 600mg DHA
This high-potency supplement is ideal for adults, offering a high dose of EPA and DHA to support heart health, cognitive function, and overall well-being.
- Since this is 'triple strength' once a day dosage is sufficient for most individuals
Nature's Way NutraSea Omega 3 Softgels – 1250 mg EPA + DHA - Cardiovascular & Brain Health - Omega 3 Fish Oil Supplement - Fresh Mint flavour, 60 Softgels
These softgels are suitable for vegans looking to maintain cardiovascular and brain health.
- once a day dosage is sufficient for most individuals
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5. Supplements which increase muscle mass
Increased protein intake is associated with an improvement in insulin sensitivity. Those who supplement with sources of protein must do resistance exercises in order to see gains. Protein can be supplemented as Protein powder and / or collagen powder and have different properties as detailed below. Creatine is an amino acid derivative which can improve gains associated with resistance training.
While it certainly is possible to obtain adequate protein through diet, this can come with trade offs which may or may not be beneficial for the client. Excess calories, fats and carbs can be avoided when a purified protein source is used.
Protein Powder: to increase muscle mass
Protein powders include a wide array of essential as well as non essential amino acids. Branch chain amino acids are most important for anabolism and include Leucine, Valine and Isovaline.
Meal Replacement Shake, Vegan Protein Powder Purely Inspired Organic All In One Plant Based Protein Powder for Women & Men Organic Protein Powder Vegan Friendly, Vanilla
Purely Inspired Organic All In One - Vanilla
Meal Replacement Shake, Vegan Protein Powder | Purely Inspired Organic All In One | Plant Based Protein Powder for Women & Men | Organic Protein Powder | Vegan Friendly, Chocolate
Purely Inspired Organic All In One - Chocolate
Benefits: Provides a complete protein source with less inflammation. A relatively higher amount is required compared to animal-based proteins, but it's less inflammatory. This product combines protein with 1 billion CFU probiotic per scoop available in two flavors.
Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
CONFIDENT SPORTS - Creatine Monohydrate Powder – 100% Pure Micronized Creatine Monohydrate - Pharmaceutical Grade - 450 Gram - 90 Servings
CONFIDENT SPORTS - Creatine Monohydrate Powder
CONFIDENT SPORTS - Creatine Powder - 100% Ultra-Pure Micronized Creatine Monohydrate - Pharmaceutical Grade Creatine – 125 Gram – 25 Servings
CONFIDENT SPORTS - Creatine Powder
Collagen Powder: To Strengthen Connective Tissue
Marine Collagen is more bioavailable than Bovine Collagen, and this product is even more bioavailable since it is derived from the scales of fish (which is better than products derived from skin). Collagen Powder contains amino acids including Glycine, Proline, and Hydroxyproline, which further stimulate the production of Hyaluronic Acid.
- Product: MentalFuel Marine Collagen Powder - 360 g Pure Hydrolyzed Marine Collagen Peptides Powder, Fish Collagen Peptides Powder Unflavoured, Sustainable
Click to buy on Amazon