1. Focus on eating good fats and oils
Make sure you are getting quality fats in your diet - refer to list.
Cut out and reduce all or as many refined/poor fats - refer to list.
Eat small, non predatory fresh fish weekley to get a good dose of pure Omega 3
Avoid fried foods as much as possible when out and only fry in healthy fats at home.
2. Regulate blood sugars and improve insulin sensitivity by eating good carbohydrates
Avoid all processed cane sugars as much as possible
Avoid anything with fructose in it - fructose from fresh fruit is ok, 2 pisces daily
Avoid refined grains (flour based products) biscuits, cakes, bread etc.
Go for stone ground flours and sourdough based products if eating them where possible.
3. Always have some raw food with each meal - this provides antioxidant and higher nutrients. However, if you've been told you are spleen deficient by a TCM practitioner you need to lower raw food.
4. Exercise regularly approximately 1 hour 3 x per week - not too hard or not and too much.
This depends on the exercise you are doing and your fitness so you many need to take it quietly if you have adrenal fatigue or do ½ an hour 3 x per week if doing high intensity.
1 hour of exercise daily is shown to reduce insulin resistance