Understanding Insulin Resistance — And How to Reverse It

Introduction

Insulin resistance is one of the most common — and least understood — health conditions I see in patients. It often develops silently over years, increasing your risk for prediabetes, type 2 diabetes, PCOS, weight gain, fatigue, and more. But the good news? It’s also one of the most reversible conditions with the right lifestyle changes. Here’s what you need to know.

What Is Insulin?

Insulin is a hormone produced by your pancreas. Its job is to help shuttle glucose (sugar) from your bloodstream into your cells, where it’s used for energy or stored for later. It’s like a key that unlocks the cell door to let sugar in.

What Is Insulin Resistance?

Insulin resistance means your cells stop responding to insulin’s signals. It’s as if the key (insulin) no longer fits the lock. In response, your body makes more insulin to force glucose into cells. Over time, this leads to high insulin and high blood sugar — a dangerous combination.

What Are the Symptoms?

Early insulin resistance often has no obvious symptoms, but over time it can cause:

• Fatigue after eating
• Weight gain (especially around the abdomen)
• Cravings for sugar or carbs
• Brain fog
• Elevated blood pressure or triglycerides
• Skin tags or dark patches (acanthosis nigricans)

Many people have insulin resistance for years without realizing it.

What Conditions Is It Linked To?

• Type 2 diabetes
• Polycystic ovarian syndrome (PCOS)
• Nonalcoholic fatty liver disease
• High cholesterol or triglycerides
• Metabolic syndrome
• Cardiovascular disease

It’s not just a blood sugar problem — it affects your whole body.

How Is It Diagnosed?

The most common tests include:

• Fasting insulin: Higher than 10 μIU/mL may suggest resistance
• HOMA-IR: Combines glucose and insulin levels to estimate resistance
• A1C: Reflects average blood sugar over 3 months
• Triglyceride/HDL ratio: A ratio over 2.0 can be a red flag

Unfortunately, insulin isn’t always checked in standard panels — so ask for it if you’re concerned.

Can You Reverse It?

Yes. In fact, insulin resistance is one of the most responsive conditions to lifestyle changes. Key strategies include:

1. Balance Blood Sugar

• Start meals with protein and fiber
• Limit ultra-processed carbs and sugar
• Add healthy fats to slow digestion
• Don’t skip meals — it can trigger cravings later

2. Move Your Body Daily

• Walking after meals helps reduce glucose spikes
• Strength training increases insulin sensitivity
• Even 10–15 minutes a day makes a difference

3. Improve Sleep and Stress

• Sleep deprivation increases insulin resistance
• High cortisol (stress hormone) interferes with insulin
• Prioritize 7–9 hours of sleep and stress reduction strategies like breathwork or nature time

4. Lose Visceral Fat (if needed)

Abdominal fat produces inflammatory compounds that worsen insulin resistance. A modest weight loss of 5–10% can significantly improve insulin sensitivity.

What About Supplements?

Some supplements may help, especially when combined with lifestyle changes:

• Berberine: Supports glucose metabolism
• Myoinositol: Helpful for PCOS-related resistance
• Magnesium: Often low in insulin-resistant individuals
• Cinnamon or chromium: May help with glucose regulation

Always check with your healthcare provider before starting supplements.

What’s the First Step?

Start simple. Here are 5 easy changes I often recommend:

• Eat 20g+ protein at breakfast
• Go for a walk after meals
• Drink water before caffeine or meals
• Track sleep for 1 week
• Replace one ultra-processed snack with a whole food option

Consistency is more important than perfection.

Final Thoughts

Insulin resistance is common — but not destiny. With small, sustainable changes to your food, movement, stress, and sleep, you can dramatically improve your body’s ability to regulate blood sugar and insulin.

Don’t wait for a diagnosis to act. The earlier you start, the easier it is to reverse. Your body wants to heal — you just have to give it the support it needs. And the best part? These changes support not just your labs, but your energy, clarity, and confidence, too.