Insulin Resistance: The Deep Dive - PART 2
How to Know if You Might Have Insulin Resistance — And What to Do About It
Insulin resistance is when your body’s cells stop listening to insulin — the hormone that helps move sugar from your blood into your cells for energy. This can make your blood sugar stay higher than it should, and over time, it can lead to pre-diabetes, type 2 diabetes, and other health problems.
The good news? It’s often reversible with the right changes.
Signs & Ways to Test
If you think you might have insulin resistance, here are some common tests and clues:
Blood sugar and fasting insulin — when tested together, they can show how well your body is handling sugar.
A1c — shows your average blood sugar over the last 2–3 months.
Cholesterol numbers — high triglycerides and low HDL (“good” cholesterol) can be a sign of IR.
Waist size — carrying more weight around the middle is linked to insulin resistance.
Glucose tolerance test — checks how your body handles sugar over a few hours.
Continuous glucose monitor (CGM) — a small device that tracks your blood sugar all day.
Work with a doctor or health provider to decide which tests make sense for you.
Everyday Habits That Help Reverse Insulin Resistance
1. Cut Down on Processed Foods & Added Sugar
Swap soda or sweet tea for water or sparkling water.
Choose whole foods — veggies, fruits, whole grains, beans, eggs, fish, nuts, and minimally processed proteins.
Replace packaged snacks with fruit + nuts or veggie sticks + hummus.
2. Eat in a Daytime Window
Try to eat within a 10–12 hour window during the day (for example, 8 am–6 pm).
Avoid big, late-night meals.
Make breakfast protein-rich to help keep blood sugar steady.
3. Move Your Body Every Day
Do resistance training (like weights or bodyweight exercises) 2–3 times a week.
Aim for at least 150 minutes of walking, cycling, or other cardio each week.
Even a 10–20 minute walk after meals can help lower blood sugar.
4. Get Good Sleep & Morning Sunlight
Aim for 7–9 hours of sleep with a consistent bedtime.
Get 15–30 minutes of sunlight in the morning — it helps your body’s natural clock and supports better blood sugar control.
5. Support Your Gut & Liver
Limit or cut-out alcohol - you don’t need it, I promise!
Eat plenty of fiber from plants and try fermented foods (if tolerated).
Avoid overusing medications like NSAIDs, which can affect the gut.
6. Add Key Nutrients
Omega-3 fats (from fish or supplements) can reduce inflammation.
Check levels of magnesium, vitamin D, and chromium.
A Simple 30-Day Reset Plan
Week 1: Swap sugary drinks for water, walk 20 minutes after dinner, set a regular sleep schedule.
Week 2: Cut most processed foods, replace packaged snacks and breakfasts with whole-food options, start 2 short resistance workouts.
Week 3: Eat within a daytime window, get morning sunlight, add supplements only if you’re low.
Week 4: Check your progress — energy, sleep, waist measurement, and if you can, blood tests.
When to See a Doctor
If your blood sugar, A1c, or insulin is high.
If you have high blood pressure, high triglycerides, or carry most of your weight around your middle.
To rule out other causes and get tailored treatment if needed.
Bottom Line
Insulin resistance doesn’t happen overnight, and it can often be improved — even reversed — by:
Eating mostly whole, unprocessed foods.
Moving your body regularly.
Aligning your eating with daylight.
Prioritizing sleep and sunlight.
Supporting gut and nutrient health.
Small, steady changes can make a big difference — and the sooner you start, the easier it is to turn things around.