hojas/insuline_sensitivity_testing/insuline_sensitivity_self_assessment.md

Home Insulin Sensitivity Self‑Test Protocol

Purpose This protocol is designed to evaluate insulin sensitivity, glucose regulation, metabolic flexibility, and physiological robustness using only finger‑stick blood glucose measurements and strong adherence to instructions. It approximates what a careful clinician could infer from dynamic testing, not just single lab values.

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General Rules (Apply to All Days)

• Use the same glucose meter throughout
• Wash hands with warm water; dry thoroughly
• Use the same finger when possible
• Record sleep quality, stress, illness, alcohol, or poor sleep
• Avoid alcohol for the entire protocol
• Avoid unusual training or dieting

All glucose values below are expressed in mg/dL.

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Overview of the 5‑Day Structure

• Day 1: Baseline + hepatic (fasting) stress test
• Day 2: Standard glucose challenge (dynamic insulin response)
• Day 3: Exercise‑mediated glucose uptake
• Day 4: Clean control day (true baseline)
• Day 5: Repeatability / variance check

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DAY 1 — Baseline + Hepatic Stress Test

Physiology tested: Basal insulin tone and hepatic glucose output under mild fasting stress.

Procedure

1. Wake and measure glucose within 15 minutes (fasted)
2. Consume only water, black coffee, or tea
3. Remain fasted for 3–4 hours
4. Measure glucose immediately before lunch
5. Eat lunch normally
6. Eat an early dinner (≥3 hours before bed)
7. Measure glucose before bed

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DAY 2 — Standard Glucose Challenge

Physiology tested: First‑phase insulin response, peak handling, and glucose clearance.

Preparation

• 8–12 hour overnight fast
• No exercise, caffeine, or nicotine beforehand

Glucose solution

• Dissolve 75 g table sugar (sucrose) in 250–300 ml warm water
• Drink completely within 5 minutes

Procedure

1. Measure fasting glucose (T0)

2. Immediately drink glucose solution

3. Measure glucose at:

   • 30 minutes
   • 60 minutes
   • 120 minutes

4. Eat early dinner

5. Measure glucose before bed

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DAY 3 — Exercise Uptake Test

Physiology tested: Insulin‑independent muscle glucose uptake vs stress response.

Procedure

1. Measure fasting glucose
2. Perform 60 minutes steady jog (conversational pace, not maximal)
3. Measure glucose immediately after exercise
4. Remain fasted
5. Measure glucose 60 minutes post‑exercise
6. Eat early dinner
7. Measure glucose before bed

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DAY 4 — Clean Control Day

Physiology tested: Unstressed baseline glucose regulation.

Procedure

1. Measure fasting glucose
2. Eat normally (no fasting extension)
3. No intense exercise
4. Eat early dinner
5. Measure glucose before bed

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DAY 5 — Repeatability / Variance Check

Physiology tested: Stability and robustness of glucose regulation.

Procedure

1. Measure fasting glucose
2. Normal day
3. Eat early dinner
4. Measure glucose before bed

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Interpretation Table

The table below lists each reading, the expected value ranges, and their physiological meaning.

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Fasting Glucose (Morning)

Value	Category	Meaning
70–85	Excellent	High insulin sensitivity
86–92	Good	Normal metabolic health
93–99	Borderline	Early insulin resistance
100–109	Poor	Hepatic insulin resistance
≥110	Concerning	Likely chronic dysregulation

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Delayed‑Meal (Day 1, Pre‑Lunch)

Change vs morning	Category	Meaning
Stable or ↓	Excellent	Hepatic insulin sensitivity
+1–10	Acceptable	Normal stress response
+11–20	Poor	Hepatic insulin resistance
>20	Concerning	Stress‑driven glucose dumping

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Glucose Challenge — 30 min (Early Spike)

Rise from fasting	Category	Meaning
≤30	Excellent	Strong first‑phase insulin
31–50	Normal	Adequate response
51–70	Weak	Delayed insulin secretion
>70	Poor	Loss of first‑phase insulin

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Glucose Challenge — Peak (30–60 min)

Peak value	Category	Meaning
<130	Excellent	Strong insulin sensitivity
130–139	Good	Normal
140–159	Impaired	Reduced sensitivity
≥160	Poor	Insulin resistance

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Glucose Challenge — 120 min (Clearance)

120‑min value	Category	Meaning
≤ fasting +10	Excellent	Rapid glucose clearance
≤120	Acceptable	Normal clearance
121–139	Impaired	Slow clearance
≥140	Poor	Pathologic response

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Post‑Exercise (Immediate)

Pattern	Category	Meaning
↓ or stable	Excellent	Strong muscle uptake
Mild ↑	Acceptable	Balanced response
Large ↑	Poor	Stress‑dominant physiology

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Post‑Exercise (+60 min)

Pattern	Category	Meaning
Lower than pre‑exercise	Excellent	High insulin sensitivity
Back to baseline	Good	Normal recovery
Elevated	Poor	Metabolic inflexibility

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Evening → Morning Drift

Morning vs bedtime	Category	Meaning
Same or lower	Excellent	Stable nocturnal control
+5–10	Normal	Mild dawn effect
+11–20	Impaired	Nocturnal resistance
>20	Poor	Significant dysregulation

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Day‑to‑Day Variance (Fasting)

Variability	Category	Meaning
≤5	Excellent	Robust system
6–10	Normal	Mild variability
>10	Fragile	Stress‑sensitive metabolism

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Final Integration Rule

• Mostly Excellent / Good: Insulin sensitive, metabolically flexible
• Mixed Results: Early, reversible insulin resistance
• Multiple Poor / Concerning: Established insulin resistance

Key principle: insulin sensitivity is revealed by behavior across conditions, not a single number.