Reading on the web. Open in the Thier app for the full interactive version, progress tracking, and XP.
Open
Metabolic Health Quiz
Quiz
Which marker rises earliest in insulin resistance?
Before glucose or HbA1c drifts.
Fasting insulin rises years before fasting glucose or HbA1c move. The pancreas over-produces insulin to compensate for resistant tissue, keeping glucose 'normal' during the silent progression. This is why fasting insulin + HOMA-IR are the early markers to request.
Quiz
What's the target HOMA-IR for optimal metabolic health?
Based on research + preventive-cardiology practice.
HOMA-IR < 1.0 is optimal. 1.0–2.0 is acceptable but drifting. Above 2.0 suggests insulin resistance. Above 3.0 is severe. Formula: (fasting glucose × fasting insulin) / 405.
Quiz
How much glucose-response variability did PREDICT-1 find between individuals eating the SAME meal?
Up to what difference?
2-4× variability in glucose response to identical meals between individuals. Driven by microbiome, genetics, sleep, stress, meal timing. This is why 'the glycaemic index' is a crude population average and personal response can only be learned via CGM.
Quiz
What time-restricted eating window has the strongest metabolic evidence for non-diabetic adults?
Based on Wilkinson et al. and related trials.
An 8–10 hour daily eating window (e.g. 8am–6pm) improves fasting insulin, HbA1c, and visceral fat — without calorie restriction. Earlier eating windows (ending by 4–6 pm) have stronger benefits than late ones.
Track your progress
Read the cards above, then mark this lesson complete to track your progress.
Reading without an account? Sign in to save progress across devices.