Can you overcome insulin resistance mainly with exercise??

Definitely get all this straight with your doctor and start testing your blood sugar regularly.

Like everyone is saying, if you are indeed insulin resistant, you're gonna have to just bite the bullet and control your carbs and sugar intake. I know it seems pretty crap when you're still eating lots of sugar/carbs, but it's not so bad once you get your head around the idea that this is just how you're going to eat, period. Instead of thinking about it as some sort of restriction or deprivation, consider eating things that nourish you and will make you a healthy person, not sick (which carbs and sugar will if you're IR). Try new recipes, new foods...find different ways to have "treats" or dessert that fit in to whatever your doctor says you should do.

I'm IR too. I'm not on Metformin (I tried and couldn't adjust to it) and I'm losing weight ok.

I lift heavy and train with kettlebells on alternate days, and I walk about 4 miles or so each day, sometimes more if I've got errands to run and stuff. Exercise is super important to me, and I love it....but it wouldn't fix my blood sugar issues if I was eating a bunch of carbs and added sugars. I keep my carbs around 60-70g/day, sometimes a little more, and often a little less.

Keeping my carbs in check and refraining from sugar has been incredibly important both in terms of how I feel on a day to day basis and in my quest to lose this excess fat I'm carrying around. I also found out I had a gluten sensitivity, so I sort of had to cut out all the bread and pasta as well (I don't like the GF products).

I follow a paleo approach to eating. Lots of fresh veggies, meat, fish, eggs, etc. No grains, no sugars, whole foods. I make sure I'm getting lots of protein (my goal is around 120g/day, but I often go over on that one). I supplement with a few different vitamins and whey protein post-workout.

Not familiar, so no idea about the JM meal plan. Honestly, you don't need a specific "plan" I get good ideas for meals from various Atkins, South Beach, keto and primal/paleo sites. In the end though, just set your macros at an acceptable level and stick to it. Divide those macros into meals (and snacks if you want/need them) and stick to that. It's that simple. Not always easy, but simple :-)

When I say divide into meals, I think I should point out that many many people with metabolic disorders up to and including diabetes find that insulin resistance improves as the day goes on. Therefore, it may be beneficial to have fewer carbs for breakfast and have your highest carb meal for dinner. For example, I very very rarely have more than 15 carbs (total) for breakfast and try to have less than 10(net). I can handle more for lunch and dinner without my blood glucose rising unacceptably (for me above 120 1 hour after eating)

This is great advice! I have eggs for breakfast almost every morning. I usually make an egg sandwich with cheese and veggie sausage. I use a low carb/low cal english muffin. Or I'll have two home made mini quiches. But it's close to 30g protein for one meal. Great way to start the day and keeps me satisfied well into lunch hour. If I'm in the mood for cereal, because we have those days, it's a high protein Kashi cereal or steel cut oatmeal with protein powder added for both flavor and a protein boost. I've also adopted tuna as my lunch 2-3 times a week, or a salad with grilled/marinated chicken. Eliminated all white potatoes and white potato products completely and while I am a chocoholic, I go with super dark with no less than 70% cocoa. I'll also have a protein bar for that late afternoon snack. I'm still learning, but learning how to eat better has been a life saver. More energy, better regulated moods, just a happier life, and now sweet things taste gross. I gave my desert away last night. Baby steps. try changing a little a time, add something one day, and eliminate or find a good alternative another.

This is NOT sustainable for me...yet.

It is sustainable for you, you just don't have the willpower to implement it. Develop mental fortitude and profit.

You have to balance diet and exercise. It really is a complete mindset change. You have to learn to eat lower carb, it isn't even up for conversation. As a diabetic with insulin resistance and an RN on an ICU, if you love your eyes, kidneys and heart, you will change the way you do things.

98% of the open heart patients I take care of are diabetic. Seeing my dad die of complications of diabetes, changed my life. Carbs increase blood sugar, bottom line.

You need to get to a doctor, get a definitive diagnosis, buy a glucometer, and keep track of your blood sugars. Your local hospital probably offers nutrition classes to diabetics and you should check on it, they can give you invaluable information.

You cannot depend on the way you feel on any given day, or the advice of strangers, you need actual numbers and facts. Protect your organs. I lost vision by the time I was diagnosed and once it is gone, you cannot get it back.

Best of luck to you.

Listen to this smart lady she gave you the best advise. I am an RN and seen too many diabetics with life time issues.

You should definitely consider the need for you to cut out carbs and bad sugars all together.
Look into glucose shakes. They are made for diabetics and allow them to safely get appetite suppression and sugar that is good for you.
The majority of diabetics who undergo gastric bypass and other weight-loss surgeries end up no longer needing to take insulin, so I'd imagine that weight-loss would absolutely help you.

Don't get discouraged about the weight-loss situation. Losing inches is better than losing weight!! Remember the cliche, but very true statement, that muscle weighs more than fat. You will gain muscle working out. It is normal to lose weight and then suddenly stop losing, or even gain, weight while still losing inches. That's good!
It's easy to lose weight. Chop a leg off, and Good job! You just lost 10-15lbs! Losing BODY FAT is hard, and if you're losing inches but not so much losing pounds then that's what you're doing!! Losing the body fat! We should all be so lucky.

-Chanel

I am almost 41...on OCP...and insulin resistant. I know I need to eat low carb and no simple sugar to lose weight. This is NOT sustainable for me...yet. I can have 3 no simple sugar days...lose 2lbs....day 4 have moderate dessert...step on scale day 5...gained 1 lb.
I am currently doing 30ds monday-friday am before breakfast. Losing inches like crazy...not no weight loss. Is this enough exercise to battle insulin resistance and lose some weight??? How much more exercise do I need to do??? I curerently eat around 1200 cal per day...not rigidly tho.

You don't lose 2 lbs of fat in 3 days or gain 1 lb of fat in one day except if you eat way over or way under your maintenance calories. It's mainly water retention due to carbs.

Try drinking green smoothies full of veggies to keep your blood sugar stable.

You say you "need" a cheat treat at least every weekend. You have to work on the mental aspect of it. You don't really "need" to eat bad carbs. You just want to because you're addicted to them. You need to detox. Start by cutting every juice and soda out of your life. The only thing you should drink is water and green veggie smoothies. Fruits must be low glycemic index. And do NOT replace anything sugary with artificial sweeteners. It doesn't matter if they are zero calories, they are way worst for your health, especially aspartame (it's linked to cancer).

I am not a fan of artificial sweeteners. I kicked the soda habit 20 years ago in high school. I never like diet sodas. My ONLY drink is water and organic tea with no sugars added.

When I have something sweet...its the real thing...not fake.

Maybe thats part of the problem

No it's good! Artificial sweeteners are linked not only to cancer but to diabetes as well. The fake chemicals have weird effects on our brain and hormones.

It will help to remove as many refined carbs as possible. Exercise is key. Make sure you get your daily 30 minutes. It won't happen overnight, but it will improve. Once you get your body on the right track again, just do what it takes to keep it there!

It isn't eliminating carbs in total that helps, it's increasing protein big time.

This is great advice! I have eggs for breakfast almost every morning.

Joel Fuhrman, author of The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes, "goes into great detail on why a high-protein diet including animal products is dangerous, and cites research that for every 5% of calories consumed from animal protein, the risk of diabetes increases by 30%. Another cited research example shows that of the more than 60,000 men and women studied, those following a vegan diet had diabetes prevalence that was only one-third of non-vegetarians. Dr. Fuhrman also addresses myths that fish and eggs are healthy components of a disease-preventing diet, and emphasizes the need for the inclusion of healthy fats from nuts and seeds.
...
With the plant-based dietary approach and a call for daily exercise outlined in The End of Diabetes, Dr. Fuhrman claims that, in most cases, patients can reduce the need for medication, and even reverse type 2 diabetes completely."

Book Review: “The End of Diabetes” by Joel Fuhrman, M.D.
http://www.ourhenhouse.org/2013/02/book-review-the-end-of-diabetes-by-joel-fuhrman-m-d-bonus-giveaway-and-free-recipes/

Joel furhrman is just a quack vegan with an agenda.

Over the years my glucose swings....one reading I can be borderline pre-diabetic and the next reading normal...and next reading low blood sugar. This started in my 20's. I feel different after I have had simple sugars. If I have one cookie too many...I feel the energy plunge and become shaky. I try to balance with some protein and I have a shot of braggs apple cider vinegar diluted every pm.

I dont have PCOS but I definitely have some sugar issues.

Are these FASTING blood sugars or blood sugars during your day? Fasting blood sugar at an ideal level should be around 83 or less. Any more than that and you are then entering a bad area. They say it's "normal". but it is on the very high end of normal and entering the pre-diabetes neighborhood. Do you use a glucose monitor? I think it would benefit you to get one and check your blood sugar first thing in the morning before even having so much as a sip of water. You can get a good idea of where you stand this way. If you see trends developing either in the rise or fall of your fasting blood sugar, you will be able to better tweak diet and exercise accordingly. You can actually get a free meter. Many meters offer a rebate by mail. You would just need to get things like the lancets, alcohol pads, and test strips. This would only become a financial burden if you were testing your blood sugar several times a day. I got a one touch mini ultra for 20 bucks. The test strips run around 25 bucks for a pack of 25. Of course, some places charge more than others. I have watched my fasting blood sugar drop by 20 points over the past several weeks.

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NOOOOOOO!!! Not the glucose shakes!!!!! Check the carb counts in almost any of the comercially available ones, and you will be FLOORED at how many carbs those are loaded with!!!!! Those shakes are still formulated (for the most part) on the old belief system that diabetics need to stay away from SUGAR and eat MORE carbs! NOT A GOOD IDEA!!!

And, if you are insulin resistant, then ALL sugars need to be watched, not just the refined, or added sugars. Many, many, MANY diabetics see a blood sugar spike with even simple fruits, and so have to limit them. Especially the sweet fruits like pineapple, banana, and such.

Agree BIG time about the inches coming off - that is the body fat melting away. However, 1 pound of fat = 1 pound of muscle to the scales. Just muscles are denser, so take up less room. So, if you are loosing inches, but not seeing the scale budge much, there IS a good chance you are loosing fat while gaining some muscle.

I'm still learning where to get fiber from, and which foods I can eat without driving my numbers crazy. Each person is different, which makes offering specific advice more difficult. However, there are a few things that seem to be agreed upon throughout the spectrum - leafy veggies are good for fiber and nutrients, broccoli and cauliflower are good for the same thing. Carrots and peas may have to go onto the "limited quantity" list depending on how you react to them. Same with sweet potatoes - though these do have a good fiber to nutrient ratio. Asparagus and celery are also good sources of fiber.

Some fruits have an excellent fiber to nutrient ratio - strawberries are one of the most recommended that I've seen. Blackberries, blueberries, raspberries are some others. I've also seen cherries on the recommended list, but haven't looked into them too closely because where I am, they can be just a bit expensive (even in season).
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I'm confused by your statement in your first paragraph about sugars and carbs. Carbs is sugar, and carbs are the most important foods to be watched and consumed by diabetics. The amount of carbs a diabetic needs is based on things like activity level and medications taken. If you're active you need more carbs than a diabetic who isn't active.
Simple carbs are made of 1-2 sugars, digested quickly. Thus spiking your blood sugar significantly and quickly. These are your syrups, candies, and soda.
Milk and fruits are also simple carbs, and are the better simple carbs because of the vitamins and nutrients. (This is why you get spikes from fruits)
Complex carbs are starches, and made of 3 or more linked sugars. These carbs are digested signiiiiificantly more slowly. Think pasta, grains, bread, oatmeal-even corn, legumes like kidney bean, and believe-it-or-not, broccoli. Yes, broccoli is a complex carb, and great for fiber.
When it comes to carbs, diabetics need complex because of how slowly they are digested. They will not cause huge blood sugar spikes.
Carbohydrates are not black and white. Things, like glucose shakes, help because the carbs are absorbed very slowly.
I've also heard from numerous diabetics that the most helpful thing for them is...cinnamon! Which you can get in pill/supplement form.

Complex carbs/slowly absorbed carbs are great because they prevent sugar getting too low. Blood sugar too low can cause blood sugar too high. When your sugar gets too low, your liver compensates by releasing mass amounts of glucose-thus you get a massive spike.

Bottom line, you NEED carbohydrates. COMPLEX carbohydrates.
Carbs=Sugar, Sugar=Carbs. Saying "eat carbs but cut out all sugar" or vice-versa, doesn't make any sense. Only a healthcare professional can tell you how many carbs you need as a diabetic. It's different for everybody. A standard diet should be around 61% carbohydrates, second most protein, third most your good fat.
When you are diabetic or pre-diabetic, carbs are the most important things in your diet and should be counted and monitored daily, and the amount should be consistent and near the exact same day to day.

OP, have you seen your doctor? People with your condition should NEVER start a weight loss or weight gain plan/program without consent and supervision.
Good luck to you! I hope everyone in the forum has helped you out with knowledge, information, ideas, and facts.

Chanel

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Muscle is a beautiful thing along with increased exercise capacity. It can actually bypass the whole need for insulin. Keep moving your body and giving it resistance training which is always advice for anyone who is insulin resistant or a diabetic.