Well, I finally got my blood work results and I am not that pleased.




First, fasted insulin: It came out

13.82 mmIU/mL.

Although it is in the safe zone of 2.60 to 25.00, meaning no insulin resistance, it is way above my usual 5-8 mmIU/mL.

Furthermore, I have no inflammatory problems as my CRP (C-reactive Protein) is 0.03 mg/dL , which is very good.


  1. Too much fructose in the morning;
  2. Too much sitting; and
  3. Probably the 1-2 glasses of Raki in the evening.


Let’s go over these and what I have started doing to correct / improve the situation.

As you know from my post on “Some Important Points on Disease and Insulin” dated April 15 2016, my usual breakfast was:

  • A fruit (raspberries, blackberries, blueberries, and goji berries) smoothie with turmeric, ginger, cinnamon, ground cloves, black pepper, and chia seeds mixed in a blender with water kefir,



Blueberries, a grated apple, dried black mulberries, walnuts, a tablespoon of coconut oil, a teaspoon of chestnut honey (what makes honey sweet is FRUCTOSE), again all the spices listed above, all mixed into coconut milk.


Ignore the vegetable juice in the background; I now have that with lunch.

Both are very tasty and nourishing, but I won’t even attempt to calculate how much fructose I was getting each morning.

Now, I only have the smoothie in the morning, and once or twice a week the other concoction and no smoothie.

I have also started combining breakfast and lunch, the fruit smoothie at 12:30 and lunch at 13:00. And then I have dinner in the evening. SO, USUALLY, TWO MEALS INSTEAD OF THREE.

I have also stopped ENJOYING Raki every evening; just on social occasions now.

Remember that alcohol is metabolized just like fructose; so it’s exactly like eating sugar. Fructose, to be exact.




I’m guessing that another reason for this jump in my fasted insulin could be that I have stopped practicing what I’ve been preaching. Remember my post of March 18, 2015 on “Inactivity”?

In the office, my smart phone was programmed to buzz every 15 minutes and I would get up and do 4 body squats before going back to work. Well, I retired at the end of September 2015 and my regular daily routine was disrupted.

On top of this, we moved to a new apartment in January 2016. Another disruption.

I’m slowly getting back into this habit.




Here comes the interesting result:

My fasted Leptin is 0.60 ng/mL. Remember that I had said that this should ideally be in the 3-5 ng/mL range in my previous posts? At first, I couldn’t make any sense of this result. Then I learned a new fact: The amount of Leptin your fat cells produce is ALSO A FUNCTION OF YOUR BMI (Body Mass Index).

I thank Dr. Berna Yavuz Aksu for elightening me on this.

It makes a lot of sense.

The reference ranges are as follows:

Women (16-80 years old)

BMI                 LEPTIN (ng/mL)

14-18             0.5 – 0.7

18-24             0.5 – 7.9

25-29             4,1 – 14.5

30-56             5.5 – 40.4


Men (15-78 years old)


BMI                 LEPTIN (ng/mL)

18-24             0.5 – 3.2

25-29             0.5 – 14.6

30-56             2.5 – 42.1


Metric BMI Calculation

BMI = (Weight in Kilograms) / (Height in Meters) x (Height in Meters)

My BMI İs:

73 / (1.8 x 1.8) = 22.53. Thus, my 0.60 ng/mL leptin level is GREAT.



18.5 – 24.9 NORMAL

25 – 29.9 OVERWEIGHT

Above 30 OBESE

What initially confused me was that, from all my research, I had concluded that INSULIN RESISTANCE AND LEPTIN RESISTANCE WERE CORRELATED. Even though I DON’T HAVE INSULIN RESISTANCE, I probably exaggerated my 13.82 mmIU/mL fasted insulin level; I have a tendency to overreact.

In conclusion, I will continue with corrective measures I have initiated and report to my readers in 6 months.


See you all next week.




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