How to Improve Reduce Insulin Resistance and Increase Insulin Sensitivity: Evidence-Based Strategies That Really Work

Insulin resistance develops silently over many years, but the good news is that it can often be improved — and in some cases partly reversed — with steady changes to food choices, activity, sleep, stress and weight. Improving insulin sensitivity is one of the most powerful ways to reduce the risk of prediabetes, type 2 diabetes, fatty liver disease and many metabolic complications.

If you are new to this topic, you may find it helpful to first read What Is Insulin Resistance? and Causes of Insulin Resistance.

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Why Improving Insulin Sensitivity Matters

Better insulin sensitivity means your body needs less insulin to keep your blood glucose stable. This can:

• Reduce your risk of prediabetes and type 2 diabetes
• Lower the burden on the pancreas
• Decrease abdominal fat storage
• Improve energy levels and reduce post-meal crashes
• Support long-term heart and liver health

1. Improve Your Diet to Reduce Insulin Demand

The foods you eat have the biggest day-to-day impact on insulin levels. A dietary pattern that keeps glucose steady reduces the need for excess insulin and helps the body become more responsive to it.

Choose lower–glycaemic index (GI) carbohydrates

The NIDDK recommends choosing whole foods that release glucose more slowly:

• Oats, barley, quinoa
• Beans and lentils
• Berries, apples, citrus
• Non-starchy vegetables

Reduce added sugars and refined starches

Foods that spike glucose — such as sugary drinks, white bread, pastries, sweets and processed snacks — increase the insulin load and worsen resistance over time.

Add healthy fats and lean protein

These help slow digestion and improve fullness:

• Olive oil, nuts, avocado
• Fish and lean poultry
• Yoghurt, cottage cheese

For more on carbohydrate balance, see Carbohydrates and Diabetes.

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2. Move More — The Fastest Way to Improve Insulin Sensitivity

Muscle is one of the biggest consumers of glucose in the body. When muscles contract, they can take up glucose even without insulin — making movement one of the most powerful tools for improving insulin resistance.

Aim for regular, moderate-intensity activity

• At least 30 minutes on most days
• Walking, swimming, cycling, dancing — anything sustainable

Add strength or resistance training

Building muscle increases glucose uptake and reduces insulin demand. Even 2–3 short sessions per week can make a difference.

Break up long sitting periods

Sitting for long stretches raises insulin levels. Standing or moving for just a few minutes every 30–60 minutes improves metabolic health.

Learn more about movement and metabolic health in Is Sitting Making Us Sick?.

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3. Lose a Small Amount of Weight (If Recommended)

For people with excess body weight, losing just 5–10% can significantly improve insulin sensitivity. Visceral fat — the fat around abdominal organs — is especially closely linked to insulin resistance.

To explore this link further, see Sleep and Insulin Resistance.

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4. Improve Sleep Quality

Even short-term sleep loss reduces insulin sensitivity the next day. Adults generally need 7–9 hours of regular, good-quality sleep for optimal metabolic health.

5. Reduce Chronic Stress

Stress hormones compete with insulin and raise glucose. Helpful strategies include meditation, breathing exercises, walking, stretching or guided relaxation.

6. Stop Smoking

Research shows smoking worsens insulin resistance and increases the risk of type 2 diabetes. Quitting provides immediate metabolic benefits.

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7. When Medications Can Help

Improving lifestyle factors is the foundation, but some people benefit from medications. These may include:

• Metformin – improves insulin sensitivity and lowers glucose
• GLP-1 receptor agonists – help weight loss and metabolic health
• Other agents depending on individual circumstances

These should always be used under medical supervision.

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8. Track Your Progress

Helpful tests and tools include:

• HbA1c and fasting glucose
• Lipid profile
• Waist circumference
• BMI Calculator
• HbA1c Converter Tool

Next Steps: Take Control of Your Metabolic Health

If you are concerned about insulin resistance or want practical steps you can start today, you will benefit from our free Diabetes Masterclass Webinar. Dr Sultan Linjawi explains exactly how insulin resistance develops and what you can do to improve it.

For personalised, structured support, explore our step-by-step online programs:

• Prediabetes Program
• Type 2 Diabetes Program

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