Video summary

The 90-Day Protocol That Reverses Insulin Resistance | Labs & Supplements - Dr Trevor Bachmeyer

Main summary

Key takeaways

Wellness and Self-Improvement

Key wellness / metabolic reset strategies from the subtitles

Understand insulin resistance as a cellular problem

  • Cells “close the door” to glucose because they’re full, not because they’re “lazy.”
  • The root cause is framed as mitochondrial overload + low mitochondrial capacity, leading to:
    • Fat accumulation inside muscle cells (IMCL: intramyocellular lipid)
    • IMCL is described as strongly predictive of insulin resistance and said to sabotage insulin signaling (via ceramides interfering with IRS1).

Stop treating symptoms; target systemic inflammation

  • Insulin resistance is argued to be downstream of systemic inflammation.
    • Examples mentioned: TNF-α, IL-1β, IL-6, and JNK activity impair IRS1 signaling (as claimed).
  • Gut barrier leakage / endotoxemia (LPS) is described as one inflammation driver that worsens insulin resistance.

90-day “protocol” (timing, diet, training, inflammation control)

Intermittent fasting schedule (strict)

  • Eating window: 12:00 p.m. – 6:00 p.m.
  • Fasting: 6:00 p.m. – 12:00 p.m. the next day
  • During fasting: water, black coffee, plain green tea
  • Avoid anything with calories/amino acids, because it “breaks the fast” and is said to trigger insulin.

Diet pattern: “strategic carnivore (with post-workout carbs)”

  • Prioritize:
    • Meat (including organ meats)
    • Eggs
    • Butter
    • Sea salt
    • Wild-caught fish (optional)
  • Avoid:
    • Processed foods, seed oils, refined carbs
    • These are framed as inflammatory triggers.

Training + “strategic post-workout carbohydrates”

  • Pre-workout options: meat/fat/salt (e.g., grass-fed beef, wild fatty fish, organ meat, eggs, butter)
  • Post-workout within ~30 minutes:
    • 50–75 g white rice (speaker emphasizes white rice)
    • 30–40 g beef protein (or fish)
  • Reasoning given:
    • Post-workout carbs support glycogen repletion
    • They’re also claimed to support T4 → T3 conversion.

Electrolytes during the transition (to prevent “keto flu”)

Suggested daily electrolyte targets (as stated):

  • Sodium: ~5–7 g/day
  • Potassium: ~3–4 g/day
  • Magnesium: ~500 mg/day (e.g., magnesium glycinate mentioned)

Rationale:

  • When insulin drops (especially when starting carnivore), the kidneys dump sodium/water; electrolytes help prevent feeling severely unwell.

Use monitoring tools to avoid overcorrection

  • Get labs
  • Use CGM (continuous glucose monitor) to guide adjustments (especially with peptides/drugs).

Peptide add-ons for “metabolic reset” (with medication titration)

Note: The subtitles include strong medical claims, aggressive language, and dosing instructions for prescription/peptide-like interventions. Treat the following as extracted discussion points, not medical advice.

  • The speaker emphasizes these are not a “magic bullet” and should be paired with the diet/timing approach.

“Retatrutide” (referred to as “retatrutide/Red truth”-type peptide)

  • Claimed purpose: force cells toward fat-burning; affects AMPK/mTOR balance (speaker’s framing).
  • Suggested titration structure (as stated):
    • Start 0.5 mg once weekly
    • Increase gradually every 1–2+ weeks (step-up example to several mg weekly mentioned)
    • Adjust based on response; use CGM
    • If fasting glucose drops too low: reduce diabetes meds

“MHC/mosC”-type peptide (subtitles reference “MOC/Met…”, dosing mentioned)

  • Claimed to shift metabolism toward fat oxidation; described as “exercise in a bottle.”
  • Example stated:
    • Start ~5 mg once weekly
    • Can split (e.g., Mon/Thu)
    • May go higher depending on protocol

BPC-157

  • Claimed benefits:
    • Endothelial repair
    • Increased nitric oxide
    • Less endothelin-1
    • Gut barrier support
    • Collagen/connective tissue repair
  • Example stated: 500 micrograms twice daily
  • Duration mentioned: 90 days minimum (timing emphasized)

Thymosin alpha-1

  • Framed as immune-related support (macrophage polarization shift mentioned).
  • Example dosing stated:
    • 1 mg three times per week
    • “Start low” approach for early weeks

Epitoolon (subtitles: “Epitooline” / “epitoolon”)

  • Framed as circadian/endocrine axis support (melatonin + HPA/pineal/hypothalamus alignment mentioned).
  • Example:
    • 10 mg for 10 days
    • Repeated about every 6 months (spring/fall timing mentioned)

Medication caution

  • If using peptides that lower glucose:
    • The speaker warns to titrate down diabetes medications to avoid hypoglycemia
    • Uses CGM/fasting glucose to guide adjustments.

Productivity / self-care elements mentioned (lighter than metabolic content)

Don’t rely on “cheap” or low-trust advice

  • Criticism of relying on:
    • One lab marker (especially A1C)
    • “Insta bros” or generic protocols

Take “due diligence” with health

  • Emphasis on getting the right labs and using data to adjust the protocol.

Discipline over convenience

  • Results are framed as requiring strict adherence for ~90 days (not “easy mode”).

Key labs / metrics the speaker says to track

Insulin resistance

  • Fasting insulin
  • Fasting glucose
  • HOMA-IR (described as fasting glucose × fasting insulin / 22.5 or / 405 depending on units)
  • Targets mentioned:
    • Optimal HOMA-IR: < 0.8
    • Solid insulin resistance: > ~1.5
    • “Metabolic crisis”: > 3

A1C (HbA1c)

  • Criticized as missing insulin resistance.
  • Described as reflecting ~120-day RBC lifespan and being “behind the curve.”

Inflammation

  • CRP target: < 0.5

Cardiometabolic risk

  • ApoB emphasized over LDL alone.

Thyroid / liver conversion

  • TSH
  • Free T3
  • Free T4
  • Reverse T3
  • CMP, including ALT and GGT
    • GGT flagged as possibly indicating liver congestion/oxidative stress (as stated)

Nutrients / cofactors

  • Ferritin
  • RBC magnesium (not serum)
  • Vitamin D
  • Vitamin B12 and folate

Other

  • Uric acid target: < 5.5

Presenters / sources named in the subtitles

  • Dr. Trevor Bachmeyer (presenter; name appears as “Dr. Trevor Bachmire/Bachmeyer”)
  • Gerald Schulman (Yale University; Journal of Clinical Investigation, 2004 referenced)
  • Barbara Khan (Harvard Medical School)
  • Dr. Vassera (2007 referenced; glycation context mentioned)
  • Michael Pollock McIll (2008 referenced; insulin binding/growth receptor discussion)
  • Dr. Eugeneia Gi(o) venzucci (Harvard; 2012 Journal of Clinical Oncology referenced)
  • Stern (Matthews?) (2004 referenced; HOMA-IR validation in Diabetes Care)
  • 2017 Gustell Delhi (metabolic syndrome / HOMA-IR cardiovascular mortality referenced)
  • Osborne (2010 referenced; JNK activation → IRS1 phosphorylation)
  • Kaniai/Canai (Nature study, 2007 referenced: high-fat diet → gut permeability → endotoxemia → insulin resistance)
  • Lee (2018 referenced; AMPK / metabolic effects in Cell Metabolism)
  • Lou (2019 referenced; time-restricted eating reduces HOMA-IR in New England Journal of Medicine)
  • Yale / Harvard / Duke / University of Washington (institutions cited generally)
  • Weightin Diabetes (cited for T4 → T3 conversion requires glucose; author not clearly identified)
  • Shannabi (2022 referenced; carnivore + strategic post-workout carbs reduces HOMA-IR in Nutrients)
  • Sea(wo)rth / Seaworth (BPC-157 vascular benefits referenced; journal not specified)
  • Goldstein (2015 referenced; Annals of the New York Academy of Sciences for thymosin alpha-1/immune balance)
  • Cavinson (2013 referenced; epitoolone/epitoolon circadian/glucose homeostasis; journal not specified)

Some names/titles appear garbled due to auto-generation; only identifiable entries from the subtitles were included.

Original video