Insulin resistance is at the root of metabolic syndrome, Type 2 diabetes, and accelerated ageing. The good news? It’s reversible.
What Is Insulin Resistance?
- Cells stop responding effectively to insulin.
- Leads to high glucose and compensatory hyperinsulinemia.
- Over time: fat accumulation, inflammation, oxidative stress.
How to Measure It
Key labs:
- Fasting insulin (<6 mIU/L ideal).
- HbA1c (<5.3% optimal).
- Triglyceride:HDL ratio (<1.5).
Nutrition Strategies
- Reduce refined carbohydrates.
- Increase fibre (30–40g daily).
- Emphasise monounsaturated fats (olive oil, avocado).
- Protein ~1.5g/kg bodyweight.
Timing and Fasting
- 12–14 hour overnight fast.
- Avoid late-night eating.
Exercise
- Resistance training 2–3x/week.
- Walking after meals.
Key Supplements
- Berberine 500 mg twice daily.
- Myo-inositol 2–4g daily.
- Magnesium glycinate 300–400 mg.
Conclusion
With targeted nutrition, movement, and functional medicine, insulin resistance can be reversed—improving energy, weight, and longevity.