6.9 KiB
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.
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.
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
DAY 1 — Baseline + Hepatic Stress Test
Physiology tested: Basal insulin tone and hepatic glucose output under mild fasting stress.
Procedure
- Wake and measure glucose within 15 minutes (fasted)
- Consume only water, black coffee, or tea
- Remain fasted for 3–4 hours
- Measure glucose immediately before lunch
- Eat lunch normally
- Eat an early dinner (≥3 hours before bed)
- Measure glucose before bed
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
-
Measure fasting glucose (T0)
-
Immediately drink glucose solution
-
Measure glucose at:
- 30 minutes
- 60 minutes
- 120 minutes
-
Eat early dinner
-
Measure glucose before bed
DAY 3 — Exercise Uptake Test
Physiology tested: Insulin‑independent muscle glucose uptake vs stress response.
Procedure
- Measure fasting glucose
- Perform 60 minutes steady jog (conversational pace, not maximal)
- Measure glucose immediately after exercise
- Remain fasted
- Measure glucose 60 minutes post‑exercise
- Eat early dinner
- Measure glucose before bed
DAY 4 — Clean Control Day
Physiology tested: Unstressed baseline glucose regulation.
Procedure
- Measure fasting glucose
- Eat normally (no fasting extension)
- No intense exercise
- Eat early dinner
- Measure glucose before bed
DAY 5 — Repeatability / Variance Check
Physiology tested: Stability and robustness of glucose regulation.
Procedure
- Measure fasting glucose
- Normal day
- Eat early dinner
- Measure glucose before bed
Interpretation Table
The table below lists each reading, the expected value ranges, and their physiological meaning.
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 |
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 |
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 |
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 |
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 |
Post‑Exercise (Immediate)
| Pattern | Category | Meaning |
|---|---|---|
| ↓ or stable | Excellent | Strong muscle uptake |
| Mild ↑ | Acceptable | Balanced response |
| Large ↑ | Poor | Stress‑dominant physiology |
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 |
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 |
Day‑to‑Day Variance (Fasting)
| Variability | Category | Meaning |
|---|---|---|
| ≤5 | Excellent | Robust system |
| 6–10 | Normal | Mild variability |
| >10 | Fragile | Stress‑sensitive metabolism |
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.