“Ample is so much nicer a word than fat.”
- Elizabeth Taylor

Pardon the pun, but a large body of evidence shows obesity is a major contributing factor to the overproduction of inflammatory proteins called cytokines. Cytokine over-production due to obesity seems to be the worst among “apple-shaped” women. (NY, Reuters Health, 10/22/03) About 30% of our fat cells chronically produce cytokines, which circulate body wide. http://netriceuticals.com/articles.asp?id=75 What’s the big deal?

These cytokines interfere with insulin action. This may cause insulin resistance, which is nearly 3 times higher in obese people than those of average weight. (http://jama.ama-assn.org/cgi/content/short/292/12/1440 Insulin resistance increases the chances of developing Type 2 Diabetes and heart disease. http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/

Note: For a Body Mass Index (BMI) that evaluates body weight in relation to height to determine if you are considered underweight, normal weight, overweight, or obese, visit

http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/#bmi. I like this particular table because it has realistic numbers for those who are “larger boned”.After you eat, the food is broken down into glucose, which is the main source of energy for the body’s cells. However, your cells cannot use the glucose without insulin to help convert the glucose to energy. In the case of insulin resistance, the insulin does not convert the glucose to energy. The pancreas therefore makes more and more insulin. The result is too much unused glucose and too much unused insulin in the blood. (http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/) This insulin surge stimulates even more cytokine production. (http://www.lef.org/protocols/prtcl-146a.shtml) It also causes weight gain, creating a vicious cycle.

“I worry about scientists discovering that lettuce has been fattening all along.”
- Erma Bombeck

Studies show that lifestyle changes can break this cycle, reverse insulin resistance, and reduce your risk of developing Type 2 Diabetes by 58%. Those changes include weight loss, exercise, and eating small, frequent meals consisting of foods that are low on the glycemic index. (http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/) It also means avoiding MSG, which stimulates excess insulin production. MSG also causes “leptin resistance”. Leptin is a chemical released by your fat cells that tell your body that you have enough fat cells. MSG’s interference with leptin makes your body believe you need to gain weight in the form of fat. http://www.msgtruth.org/foodfor.htm

“Those who do not find time for exercise will have to find time for illness.”
-Earl of Derby

Exercise has not only been shown to help insulin resistance, it has been shown to lower cytokine production. http://health.yahoo.com/news/61590 Walking is a perfect exercise, which requires no special equipment. You should start off slowly and increase your time and speed little by little. Do not exercise to the point that you are very sore. This is a sign of acid buildup in your muscles and the acid will make autoimmune symptoms worse by increasing pain, weakness, and cytokine production. http://www.arthritisremedies.org/#herbalremedies Just a brisk 10-minute walk has been shown to be able to lower blood sugar levels. A brisk 10-minute walk after a meal can help keep blood sugar levels in the normal range. http://www.drwhitaker.com/c/store_immune_exercise.asp

Note: TALK WITH YOUR DOCTOR and until the level is reduced, do not exercise if you have blood sugar levels over 300. . http://www.drwhitaker.com/c/store_immune_exercise.asp

“Statistics show that of those who contract the habit of eating, very few survive.”
-George Bernard Shaw

The glycemic index is a measurement of how a food affects blood-glucose levels. A high rating means that blood-glucose levels are increased quickly. (http://www.healingdaily.com/detoxification-diet/sugar.htm)

One effective way of reducing insulin production is to eat a diet consisting of foods low on the glycemic index and eating 6 small meals in one day instead of 3 large ones. The glycemic index is a ranking of carbohydrates based on their effect on blood sugar levels. Carbohydrates that break down quickly have the highest glycemic index. Those that break down slowly have the lowest index.

(http://www.tinnitusformula.com/infocenter/articles/treatments/sugar_met2.aspx) Eating high glycemic foods causes an insulin surge that contributes to chronic inflammation. (http://www.lef.org/protocols/prtcl-146a.shtml)

Note: Any food is a high glycemic food if you eat a large amount of it. The glycemic index is based upon the suggested serving size of a food.

A Glycemic Index Chart can be found at: http://busycooks.about.com/gi/dynamic/offsite.htm?site=http://www.healthchecksystems.com/glycemic.htm

Certain herbs and supplements can lower insulin levels and improve insulin resistance. Studies show that garlic, onions, and aloe vera help to slower blood sugar levels. http://www.newstarget.com/008191.html The mineral chromium picolinate or chromium GTF (not chromium salts), which is available in supplement form, has also been shown to help with insulin resistance. http://www.anitaflegg.com/Nov82002.htm

Note: Grains are a source of chromium, but processing destroys the chromium in the grain.