How to manage insulin resistance
- prettyrebelliousnu
- Apr 14
- 3 min read
Realistic tips for managing insulin resistance
What is Insulin Resistance?
Insulin is a hormone that helps move glucose (sugar) from your bloodstream into your cells so you can use it for energy. When your body becomes resistant to insulin, your cells stop responding properly. Think of it like this: insulin is the key, but the locks on your cells are rusty. So your pancreas makes more insulin to compensate and before long, your insulin levels are through the roof.
This can then lead to:
High blood sugar
Fat storage (especially around the middle)
Chronic inflammation
Hormonal imbalances
When left unchecked, insulin resistance can eventually lead to type 2 diabetes, cardiovascular disease, and a bunch of metabolic issues like high blood pressure and cholesterol.
What Causes Insulin Resistance?
Insulin resistance can be caused by genetics (such as with PCOS) and lifestyle factors, Some common contributors include:
Low physical activity
Poor sleep
High intake of processed carbs and sugars
Low fibre intake
Visceral fat (fat around the organs)
Certain medications
High-sodium diets
Hormonal imbalances (including PCOS)
Conditions Tied to Insulin Resistance
Insulin resistance is the common thread in a various conditions including:
PCOS
Type 2 diabetes
Obesity
Non-alcoholic fatty liver disease (NAFLD)
Metabolic syndrome
Cardiovascular disease (stroke, PAD, CAD)
It also shows up as:
High blood pressure
High triglycerides or cholesterol
Acanthosis nigricans (dark patches of skin)
Irregular periods, acne, or excess hair growth (in PCOS)
What Can You Do About It?
Insulin resistance is best managed with lifestyle changes, nutrition and medication. It is important to note that managing insulin resistance will require significant habit changes which can be tough. Be flexible with yourself, it is not always possible to perfectly follow a nutrition and lifestyle plan and that's ok. Try one change at a time and build from there.
Here are some tools you can add into your insulin resistance management toolbox:
1. Eat to Support Your Blood Sugar
Choose complex carbs (like oats, sweet potatoes, quinoa) over refined carbs when possible
Load up on fibre-rich foods (veggies, legumes, fruits with skin, whole grains, seeds)
Pair carbs with protein or healthy fats to slow digestion
Cut back on added sugars and trans fats - this does not mean completely eliminating them as that is unrealistic.
Avoid late-night snacking when possible
Swap high GI foods with low to moderate GI foods (these have a gentler effect on your blood sugar)
Including foods from the Mediterranean diet could be beneficial too
2. Move Your Body
Exercise makes your cells more sensitive to insulin. You don’t have to join a gym to see a benefit, find a form of exercise that is accessible and enjoyable for you such as:
Walking after meals to help lower blood sugar spikes
Strength training builds muscle and improves insulin sensitivity
Activities such as yoga, pilates, running, swimming and playing sports can also be effective
Consistency matters more than intensity, so move in ways that feel good and fun. Youtube is a great resource for free workouts.
3. Sleep and Stress Matter More Than You Think
Prioritise 7–9 hours of good sleep per night, sleep deprivation can worsen insulin resistance
Manage stress with tools like meditation, journaling, breathwork, or therapy
Chronic stress increases cortisol, which messes with insulin
4. Supplements That Might Help
Inositol: great for insulin sensitivity and cycle regulation
Alpha-lipoic acid & omega-3s: reduce inflammation and improve glucose control
Coenzyme Q10: supports metabolism and hormone balance
Vitamin E + CoQ10: may improve SHBG and IR in PCOS
Probiotics/prebiotics: improve gut health, which in turn affects insulin response
5. Medication
Medication can greatly help with the management of insulin resistance too, speak with your doctor to find the right option for you:
Metformin: the go-to for insulin resistance and PCOS
GLP-1 receptor agonists: help with appetite control, weight loss, and insulin sensitivity
SGLT2 inhibitors: help lower blood sugar and promote weight loss
DPP-4 inhibitors: extend the effect of insulin-stimulating hormones
For My PCOS peeps
Insulin resistance can be a root cause of PCOS symptoms for many. Improving your insulin response can:
Boost ovulation
Lower androgen levels (which helps reduce acne, hair growth, and hair loss)
Improve menstrual regularity
Support long-term hormone balance and fertility
A Final Note
You don’t have to overhaul your life overnight. Start small: add a walk after dinner, swap white bread for whole grains, or work on your sleep routine. While it is important to manage insulin resistance, it should not take over your life!
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