11 replies to this topic

[LC-f]

Hello,

For more than a year now, I have been testing a variety of supplements, to see which on them reduce the level of fasting insulin. This parameter is believe to be one of the longevity biomarkers [1,2,3]. General assumptions of these tests where that the particular supplement will be taken for 2-3 months and after this time I was measuring fasting insulin level (and often other blood parameters). Then when I decided that a supplement is working I add another supplement for another 2-3 months. I also check my fasting glucose during that time using ordinary glucometer.

I divide all result into stages to make it more clear. I am putting all blood parameters I measured, but the most important thing for me is fasting insulin.

 

By the way, these results may also be useful for diabetics, because it suggests which supplements would enable them to use lower doses of insulin, I think.

 

Stage 0: no supplementation

Blood results (06.07.2015):

Insulin 11.3 (ulU/ml)

Triglycerides: 137

Total Cholesterol: 216

HDL Cholesterol: 44

LDL Cholesterol: 161

ALT: 13

BUN : 17.3

Creatinine: 0.83

Blood morphology: all parameters normal

 

Stage 1: 250mg of resveratrol (Swanson)

Additional supplements: none

I checked resveratrol first. After 2-months supplementation I did blood tests again (04.09.2015)

Insulin 9.9 (- 1.4)

Triglycerides: 167 (+ 30)

Total cholesterol: 223 (+ 7)

HDL cholesterol: 46.4 (+ 2.4)

LDL 158 (- 3)

ALT: 16 (- 3)

BUN: 15.5 (- 1.8)

Creatinine: 1 (+ 0.17)

Blood morphology: all parameters normal

Result: 250mg of resveratrol resulted in a decrease in fasting insulin by 12%.

 

Stage 2: 250mg of resveratrol (Swanson) + 10-15ml linseed oil (Boflax)

Additional supplements: none

Because there has been a decrease in fasting insulin in the next stage I add linseed oil to my supplementation. I started with 10mL and after some time I increased it to 15mL. Unfortunately, I do not remember exactly how long I have been taking linseed oil (it was about 3 months). Then I performed blood tests (15.01.2017):

Insulin 8.2 (- 1.7)

Triglycerides: 100 (- 67)

Total cholesterol: 198 (- 25)

HDL cholesterol: 45.8 (- 0.6)

LDL Cholesterol: 143 (- 15)

ALT: 15 (- 1)

Blood morphology: all parameters normal except MPV (Mean platelet volume) (below normal)

Result: 15 ml of linseed oil resulted in 17% decrease of fasting insulin. Also significant reduction in triglycerides could be observed.

 

Stage 3: 250mg of resveratrol (Swanson) + 15mL linseed oil (Boflax) + 2g of beta-alanine (Activlab)

Additional supplements: none

At the end of stage 2 I started to exercise for about 2-3 days per week. It was a 30-60 minutes of fitness, which in the following months turned into a weight lifting during the weekend. I decided to start taking beta-alanine. To see if it can affect the fasting insulin I check my blood after 2 months (23.03.2016).

Insulin: 8.2 (no change)

Triglycerides: 107 (+ 7)

Result: Both beta-alanine and moderate exercise did not affect insulin level.

 

Stage 4

Morning: 250mg of resveratrol (Swanson) + 2g of beta-alanine (Activlab)

Lunch: 400 mg berberine (Swanson) + 500 mg silymarin (625mg of milk thistle extract, Bulk Powders) in 15 ml of linseed oil (Boflax).

Additional supplements: 10g of hydrolyzed Collagen everyday at the beginning, later every 2-3 days, vitamin C (flat teaspoon or less), MSM, every couple of days. 5mL of cod liver oil in the last months of stage 4 supplementation.

 

Research suggests that berberine can significantly reduce fasting insulin in doses:

- 500mg 3 times a day - decrease by 17.5% after 13 weeks of supplementation [4],

- 500mg 2 times a day - decrease by 28% after 2 months of supplementation [5],

- 300mg 3 times a day - decrease by 26% after 12 weeks [6],

- 2 times a day (500 mg berberine 63 mg silymarin) [7].

Due to the high price of berberine I decided to use lower doses, but increase the bioavailability using silymarin, which inhibit P-glycoprotein (same as in the study [7]). Silymarin itself have low bioavailability, so I figured I would dissolved/suspend it in linseed oil. I use this supplementation for 3 months. In the first month I gradually increase amount of silymarin until I reach 500mg.

The blood results (17.08.2016):

Insulin: 8.3 (+ 0.1)

Triglycerides: 115 (+ 8)

Total Cholesterol: 219

ALT: 19

BUN: 15.9

Blood morphology: all parameters normal except MPV (Mean platelet volume) (below normal).

Result: slight increase in fasting insulin. In my opinion in the margin of error. No effect of additional supplements (Collagen, vitamin C, MSM, cod liver oil).

Based on this results I decided to remove berberine and sylimarin from the supplementation. For the next two weeks I did a "wash out" without these supplements, but keeping all supplements from previous (3) stage. After this time, I began stage 5.

 

Stage 5

Morning: 250mg of resveratrol (Swanson) + 1 g of beta-alanine (Activlab)

Lunch: 600mg ALA (alpha lipoic acid) (Swanson) + 15mL of linseed oil (Boflax).

Additional supplements: hydrolyzed collagen, vitamin C, MSM, fish oil. Every few days.

Blood test after 2-months supplementation (31.10.2016):

Insulin: 8.6 (+ 0.3)

Triglycerides: 130 (+ 15)

Total cholesterol: 250 (+ 31)

ALT: 20

Blood morphology: all parameters normal except MPV (Mean platelet volume) (below normal).

Result: slight increase in fasting insulin. Probably the margin of error or worst diet (?). ALA removed from further supplementation.

 

Stage 6

Morning: 10mg of piperine (Swanson) + 250mg of resveratrol (Swanson) + 1 g of beta-alanine (Activlab)

Lunch: 15mL of linseed oil (Boflax).

Additional supplements: hydrolyzed collagen, vitamin C, MSM, fish oil. Every few days.

There are research indicating that piperine can significantly increase the absorption of resveratrol [8]. Hence, in a further step I tested the addition of this compound to my supplementation. After 3 months I got result that I did not expected (01.02.2017):

Insulin 6.0 (- 2.6)

Triglycerides: 120 (- 10)

Total cholesterol: 215 (- 35)

ALT: 15

Blood morphology: all parameters normal except MPV (Mean platelet volume) (below normal).

Result: Addition of 10mg of piperine to 250mg of resveratrol allow to lower fasting insulin by 30%!

In addition, it also kind of lower fasting glucose at some level. Figure in the attachement.

 

SUMMARY

Supplements that reduced fasting insulin:

1. 250mg of resveratrol - a 12% decrease.

2. 15mL of linseed oil - a 17% decrease (when supplemented along with 250mg of resveratrol)

3. 10mg of piperine - a 30% decrease (when supplementated along with 250mg of resveratrol and 15ml of linseed oil)

 

I wonder if linseed oil in stage 2 did really influenced fasting insulin or maybe prolonged supplementation of resveratrol in stage 1 was necessary.

 

I add my blood results to this post as a kind of confirmation that I actually did all those tests. It's in Polish so I marked the insulin results. In the attachment there is also figure with fasting glucose results.

 

Do you have any suggestions which another supplements I could test? I was thinking about curcumin but it's too expensive for me for now.

 

Reference:

1. https://www.quora.co...-insulin-levels

2. Van Heemst, Diana. "Insulin, IGF-1 and longevity." Aging and disease 1.2 (2014): 147-157.

3. Heilbronn, Leonie K., et al. "Effect of 6-month calorie restriction on biomarkers of longevity, metabolic adaptation, and oxidative stress in overweight individuals: a randomized controlled trial." Jama 295.13 (2006): 1539-1548.

4. Yin, Jun, Huili Xing, and Jianping Ye. "Efficacy of berberine in patients with type 2 diabetes mellitus." Metabolism 57.5 (2008): 712-717.

5. Zhang, Hao, et al. "Berberine lowers blood glucose in type 2 diabetes mellitus patients through increasing insulin receptor expression." Metabolism 59.2 (2010): 285-292.

6. Yang, Jing, et al. "Berberine improves insulin sensitivity by inhibiting fat store and adjusting adipokines profile in human preadipocytes and metabolic syndrome patients." Evidence-Based Complementary and Alternative Medicine 2012 (2012).

7. Di Pierro, Francesco, et al. "Pilot study on the additive effects of berberine and oral type 2 diabetes agents for patients with suboptimal glycemic control." Diabetes, metabolic syndrome and obesity: targets and therapy 5 (2012): 213.

8. Johnson, Jeremy J., et al. "Enhancing the bioavailability of resveratrol by combining it with piperine." Molecular nutrition & food research 55.8 (2011): 1169-1176.

Attached Files

•  Glucose.gif   19.73KB   2 downloads
•  Stage 0.gif   32.18KB   0 downloads
•  Stage 1.gif   37.42KB   0 downloads
•  Stage 2.gif   61.46KB   0 downloads
•  Stage 3.gif   45.54KB   0 downloads
•  Stage 4.gif   139.37KB   0 downloads
•  Stage 5.gif   57.5KB   0 downloads
•  Stage 6.gif   30.78KB   0 downloads

[Junk Master]

Nice!

 

I'd be very curious to see if completely fasting for at least 24 hours had any carry over effect once you returned to your regular diet.

 

Also, how your results with resveratrol and linseed oil compared to Metaformin.

 

Finally, I'd be fascinated to see what effect an exogenous ketone supplement like Keto Sports KetoCaNa had.

 

IMO Relatively high fat diet combining fish oil and lecithin with powdered coconut oil has BY FAR made the biggest impact on mine-- and I was an early adopter of resveratrol;  though, now I cycle it.

[Gravy]

Thanks for sharing this with us. Do you know why your ldl is so high though?

[jack black]

Wow, what a great thread. I'm dealing with elevated insulin myself. I'm taking metformin. Will have after results soon.

[jack black]

OP: any changes in diet while doing this? Any weight changes?

[Fafner55]

“Can Botanicals Replace Metformin?” (2015) http://joshmitteldorf.scienceblog.com/2015/10/13/can-botanicals-replace-metformin/

 

 

Supplements and medications can only take you so far.  

The fasting mimicking diet promises to regenerate beta cells and restore glucose metabolism to a more youthful state.

1. http://joshmitteldor...ing-and-health/
2. http://joshmitteldor...ake-it-a-habit/
3. “A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan” (2015) http://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00224-7, Supplemental Information
4. “Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease” (2017) http://stm.sciencema.../9/377/eaai8700
5. "Fasting-mimicking diet promotes Ngn3-driven β-cell regeneration to reverse diabetes" (2017) http://www.cell.com/cell/fulltext/S0092-8674(17)30130-7

[LC-f]

Thank you all for your comments.

 

Junk Master, I don't think I would be able to fast for so long. I am getting a terrible headache if I don't eat for a longer period of time. I didn't try Metformin. It might be difficult to get a prescription as my glucose level is below 100 mg/dl. Also do you know any supplements similar to Keto Sports KetoCaNa, but cheaper. I am always happy to try new ones. Do you think this type of supplement could lower insulin?

 

Gravy, it is hard to say. My first guess would be that's because of diet. My wife have a similar diet, or maybe slightly worse, and her ldl is similar. But interestingly her hdl is way better than mine (60-85 vs mine about 45). On the other hand in the preliminary stages (1-2) I was very strict about my diet. Plenty vegetables, no sweets, not many carbs, more proteins, and my ldl was still very high. Maybe its genetics. At some point I will try to add some supplements to lower ldl. Can you suggest any?

 

jack black, it would be great if you could post your results here. For how long will you be taking Metformin? About my diet, as I mention before, at the beginning I was quite strict to eat healthy, but now I allow myself to eat some sweets or junk food from time to time. My weight increase for about 2kg to 69kg, but I started to do some exercise so I hope its muscles not fat 

 

Fafner55, thank you for the links. I hope to have some more time during the weekend to read it. 

[Junk Master]

Instead of Keto Sports you could try any of the powdered coconut oil products.  I've used the Quest Nutrition version and it's very easy on the stomach v. coconut oil, and works very well in coffee or tea as a creamer. 

 

I use it to extend my carb "fasts" until dinner.  Since I'm currently doing a lot of aerobic exercise, and find it difficult to stay in ketosis while preparing and eating "regular meals" for my family, that's my version of an intermittent fast...

 

Will powdered coconut oil lower insulin?

 

Mixed studies--

 

This one on rats, it seems yes.

 

https://www.ncbi.nlm...pubmed/25911003

 

This one on overweight men, it seems no-- however, it did reduce food intake significantly.

 

Here's one out of China that suggests it might be beneficial for type 2 diabetics--

 

https://www.ncbi.nlm...pubmed/17570262

 

 

[normalizing]

why would you need prescription for metformin, i get mine from http://www.brandmedicines.com/ and i never adverise them otherwise if you check my record but its just one of the very few websites that didnt screw me and i use it regularly sorry if it sounds like promotion but a lot of people cannot constantly rely on doctors to tell them what to do as if they own them! so i started getting my RX meds from websites and thats the only one that works for me

 

to add more to this, interesting thread, keep up the good work and i will highly recommend next thing you test is curcumin various sources as some are better than others by studies. and yes, its going to be quite expensive, i am sure of it as a lot of those patented curcumin supplements with any good positive studies are pricey, i am willing to help you to get several types of curcumin brands low or no price at all ONLY  just so you can test them all and post the results for us here.

 

*ps reason i have access to so many is my parents own a vitamin shop and i can get them free, but i just never use them and their expiration ends and they just throw them away, what a waste! :(

Edited by hazy, 10 March 2017 - 06:38 AM.

[gill3362]

 

“Can Botanicals Replace Metformin?” (2015) http://joshmitteldorf.scienceblog.com/2015/10/13/can-botanicals-replace-metformin/

 

 

Supplements and medications can only take you so far.  

The fasting mimicking diet promises to regenerate beta cells and restore glucose metabolism to a more youthful state.

1. http://joshmitteldor...ing-and-health/
2. http://joshmitteldor...ake-it-a-habit/
3. “A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan” (2015) http://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00224-7, Supplemental Information
4. “Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease” (2017) http://stm.sciencema.../9/377/eaai8700
5. "Fasting-mimicking diet promotes Ngn3-driven β-cell regeneration to reverse diabetes" (2017) http://www.cell.com/cell/fulltext/S0092-8674(17)30130-7

 

 

I am glad you mentioned the FMD. It has shown some pretty promising results and just got moved along to the next stage in FDA testing. 

I have recently gotten involved with a company (self-promo incoming) that is trying to bring a delicious version of the FMD to market. Check them out here.

Edited by gill3362, 21 April 2017 - 06:13 AM.

[PeaceAndProsperity]

Try a combo of niacin and carnitine.

[Daniscience]

Dude there's nothing better than Ketogenic Diet + Intermittent Fasting. I specifically follow a mediterranean ketogenic diet, since oh well I live in Spain, so olive oil and nuts everywhere! I eat twice a day normally.

 

I have 3.2 uIU/ml without any of those supplements you mentioned. Okay, I take resveratrol here and there, but not everyday. I am 33 years old and I follow several steps that improve my insulin sensitivity (I started this path in order to lose fat.... and succedeed!!):

 

- Lifting weights, this is essential to build some muscle mass and improving A LOT your insulin sensitivity and nutrient partitioning.

- Cold thermogenesis: another good tool, similar benefits to exercise.

- LCHF diet (I can take a weekly pizza or some fruit occasionally, but you know what I mean I dont abuse on grains and sugars).

- Bitter melon: this is probably my favorite supplement, it helps with 4 pathways: insulin, brown adipose tissue, appetite and microbiome.

- Magnesium: essential mineral that is usually lacking in our foods.

- Apple Cider Vinegar: this is a staple in my diet.

 

Some other minor stuff like adding cinammon to my kefir or yogurt products, etc.