Miyaki’s “5 Ways to Improve Insulin Sensitivity”, maybe?
">25% body fat: Low-carb diets would be the best. Think Paleo, Caveman, LaLanne’s “if man made it don’t eat it”, or Poliquin’s “run, fly, swim, green and grows in the ground” approach.
12-25% body fat: Stick with the “earn your carbs” theme. If you’re consistently strength training like a madman, you can reintroduce carbs back into your diet. Start slowly, perhaps 0.75-1.0g/lb of lean body mass. Targeted timing matters - spread intake over periods where insulin sensitivity is at its highest (peri-workout and breakfast).
<10% body fat: In addition to peri-workout nutrition and breakfast, I think carbs should be a consistent part of the diet for this demographic. Something like a traditional bodybuilding high protein, moderate-to-high carb, lower fat, with fat as a by-product of protein sources approach. I would go with 1-2 grams protein per pound of lean body mass spread relatively evenly over the course of the day. "