Insulin resistance a very common health concern. Up to 40% of adults may have insulin resistance.1 Insulin resistance can raise blood sugar levels and increase your risk of Type 2 diabetes. However, the effects can be managed with diet and lifestyle changes. Eating well, exercising and getting enough sleep can help control insulin resistance.
What is insulin?
Insulin is a hormone produced by the pancreas.2 It circulates in the bloodstream and delivers glucose, also known as sugar, to cells in your body. It works by triggering cells to take the glucose up. Your cells use glucose as fuel, providing the energy to perform necessary functions.
Some glucose comes from the food and drinks you consume. Your body can also store glucose as glycogen and release it when needed.
What is insulin resistance?
Sometimes, cells become resistant to insulin. When this happens, cells don’t respond to typical levels of insulin. The pancreas will then make more insulin to get cells to take up enough glucose. Ultimately, cells need so much insulin that the pancreas can’t produce a high enough level of the hormone. When this happens, glucose builds up in the bloodstream. This causes hyperglycemia, or high blood sugar.
Your body will reduce blood sugar by storing extra sugar in your liver and muscles. It will also increase body fat, causing weight gain.
Over time, insulin resistance can get worse. Cells become less responsive to insulin, and blood sugar levels stay elevated. This can lead to prediabetes or type 2 diabetes. Insulin resistance is also linked to other health issues, like heart disease, high blood pressure and some kinds of cancer.3
Causes of insulin resistance
Scientists are not entirely sure what causes insulin resistance. A family history of diabetes is one risk for developing insulin resistance. According to new research, genetic factors might affect insulin resistance.4
Diet and lifestyle factors can also increase your risk of insulin resistance, such as:
- Excess body fat: Excess body fat, especially around the belly, causes insulin resistance.
- Physical inactivity: A lack of physical activity increases the risk of insulin resistance. Exercise and physical activity can improve insulin sensitivity. Exercise can also reduce fat and build muscle, improving glucose absorption.
- Processed foods: Eating too many processed foods can increase the risk of insulin resistance.
- Age: Insulin resistance is most common in people 35 and older.
- Smoking: Tobacco, e-cigarettes and secondhand smoke can increase your risk of insulin resistance.
- Certain medications: Some medications can cause insulin resistance. These include steroids, blood pressure medications and HIV treatments.
- Underlying health conditions: Insulin resistance can be linked to other health conditions. These include polycystic ovary syndrome (PCOS), Cushing’s syndrome or sleep apnea.
Signs and symptoms of insulin resistance
Early insulin resistance might not cause any symptoms. At first, your pancreas can produce more insulin to control blood sugar.
If insulin resistance causes elevated blood sugar, you might develop symptoms, including:
- Fatigue
- Brain fog
- Increased hunger and food cravings
- Weight gain
- Increased thirst
- Frequent urination
Your doctor can detect clinical signs of insulin resistance. Routine blood tests will show elevated blood glucose levels. Your doctor might order more tests, such as an A1C test.5
Why reversing insulin resistance matters
Insulin resistance can be reversed with diet and lifestyle changes. Managing blood sugar can reduce your risk of developing type 2 diabetes. It can also improve heart health and well-being.6
Diet
One of the best ways to manage insulin resistance is to eat a balanced diet and maintain a healthy weight. Your doctor may recommend dietary changes, including:
- Reducing your consumption of refined carbs, red meat, high-fat foods and added sugar
- Increasing the amount of vegetables, fruits, fiber, nuts and whole grains
- Incorporating healthy fats and lean proteins such as poultry and fish
Exercise
Physical activity can improve your body’s sensitivity to insulin.2 Experts suggest getting at least 30 minutes of exercise per day. That can improve your health and reduce your risk of developing diabetes.
Try combining both cardio activity and strength training to increase muscle mass. Muscles can absorb glucose, which helps keep blood sugar levels in a healthier range.
Weight management
Maintaining a healthy body weight can also help with insulin resistance. Research shows that losing 5 to 7% percent of your body weight can significantly reduce the risk of diabetes.7
Exercise, choosing healthy foods and eating smaller portions can help with weight management. Your doctor can help you develop a weight-loss plan that works best for your health.
Sleep and stress management
Current research suggests that insulin resistance is associated with higher cortisol levels. Cortisol, a stress hormone, can make it harder to get enough sleep. Not sleeping can further raise cortisol levels, creating a cycle of sleeplessness.8
Research also shows that sleep and stress levels can affect insulin sensitivity. A 2019 report showed that lack of sleep can lower insulin sensitivity.9
Getting better-quality sleep may help regulate stress hormones and improve insulin sensitivity. You can try simple adjustments to get more rest at night:
- Avoiding caffeine, alcohol and foods that cause stomach upset before bed
- Going to bed and waking up at around the same time every day
- Keeping your sleeping space cool and dark
- Turning off screens, including mobile devices, at least 30 minutes before bed
Intermittent fasting
Some research suggests that intermittent fasting can improve blood sugar management. That may help reduce insulin resistance.10
Intermittent fasting is an eating plan that includes periods of time during which you don’t eat. One common intermittent fasting pattern is to have an “ eating window.” You set a certain number
of hours during the day when you consume all your meals, and then don’t eat afterward.
Talk to your doctor before starting an intermittent fasting plan. They can help you decide the safest option.
Medical interventions
In some cases, lifestyle changes don’t improve insulin resistance. If that happens, talk to your doctor. They may recommend medication to help control blood sugar levels.
Medication for Type 2 diabetes, such as metformin and thiazolidinediones, can improve insulin sensitivity. This can reduce the risk of developing diabetes. Your doctor may also give you medications for high cholesterol or high blood pressure.2
All medications for insulin resistance and diabetes need a prescription. You will need to see your doctor for occasional follow-up appointments. It’s essential to work with a doctor to make sure you’re getting the medications that will work best for your health.
Foods that help reverse insulin resistance
Eating a balanced diet and limiting processed foods can improve insulin resistance. There is no specific diet that doctors prescribe for insulin resistance. Some research suggests that following the Mediterranean diet can have positive effects. The Mediterranean diet includes vegetables, legumes, nuts and seeds, fresh fruit and healthy fats.11
Incorporating healthy foods into your diet can improve your health and well-being. Plan meals for the week and buy all the ingredients you’ll need for each recipe. If possible, prep meals ahead of time so you can just pop food in the oven at dinner time. Pack lunches in advance and have them ready to grab from the fridge before you leave in the morning.
Some meal options include:
- Breakfast: Oatmeal with fresh berries or poached eggs and whole-grain toast.
- Lunch: A green salad with grilled chicken, sunflower seeds and cherry tomatoes, with olive oil and vinegar and whole grain pita bread; or a veggie wrap with dark leafy greens, shredded carrots, sprouts, feta cheese and vinaigrette.
- Snack: Almonds, raisins, low-fat cheese and whole-grain crackers
- Dinner: Grilled or baked salmon with lemon pepper and green beans, drizzled with olive oil and fresh ground pepper; or roasted chicken and root vegetables.
The key to managing insulin resistance is to eat healthfully and consistently. Skipping meals or eating too little can cause sharp drops in your blood sugar. That makes it harder to control glucose levels. It also increases hunger and cravings for unhealthy foods.
How long does it take to reverse insulin resistance?
Reversing insulin resistance takes time. Factors such as your stress levels, health and medications you take can affect how long it takes. Most people can expect to see results in about 8 weeks, but it could take several months.12
If you are worried about your progress, talk to your doctor. They can tell more about how treatment will work and what you can do to improve your health.
If you have been diagnosed with insulin resistance, talk to your doctor. Consistently following your doctor’s suggestions should improve your insulin sensitivity. Taking the right steps now can prevent complications like type 2 diabetes. If you have questions or concerns, ask your doctor for advice.
Sources
1. Freeman, Andrew M, and Nicholas Pennings. 2023. “Insulin Resistance.” Nih.gov. StatPearls Publishing. August 17, 2023. https://www.ncbi.nlm.nih.gov/books/NBK507839/.
2. American Diabetes Association. 2024. “Understanding Insulin Resistance | ADA.” Diabetes.org. 2024. https://diabetes.org/health-wellness/insulin-resistance
3. Kosmas, Constantine E, Maria D Bousvarou, Christina E Kostara, Evangelia J Papakonstantinou, Evdokia Salamou, and Eliscer Guzman. 2023. “Insulin Resistance and Cardiovascular Disease.” Journal of International Medical Research 51 (3): 03000605231164548. https://doi.org/10.1177/03000605231164548
4. Oliveri, Antonino, Ryan J Rebernick, Annapurna Kuppa, Asmita Pant, Yanhua Chen, Xiaomeng Du, Kelly C Cushing, et al. 2024. “Comprehensive Genetic Study of the Insulin Resistance Marker TG:HDL-C in the UK Biobank.” Nature Genetics 56 (2): 212–21. https://doi.org/10.1038/s41588-023-01625-2
5. National Institute of Diabetes and Digestive and Kidney Diseases. 2018. “Insulin Resistance & Prediabetes.” National Institute of Diabetes and Digestive and Kidney Diseases. May 2018. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance.
6. National Institute of Diabetes and Digestive and Kidney Diseases. 2016. “Preventing Type 2 Diabetes | NIDDK.” National Institute of Diabetes and Digestive and Kidney Diseases. November 2016. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes.
7. NIH. 2021. “Diabetes Prevention Program (DPP).” National Institute of Diabetes and Digestive and Kidney Diseases. 2021. https://www.niddk.nih.gov/about-niddk/research-areas/diabetes/diabetes-prevention-program-dpp.
8. Pinheiro, Margarida C, Henrique E Costa, Melissa Mariana, and Elisa Cairrao. 2025. “Sleep Deprivation and Its Impact on Insulin Resistance.” Endocrines 6 (4): 49–49. https://doi.org/10.3390/endocrines6040049
9. Gangwar, AnilKumar, Anita Rawat, Sunita Tiwari, Surya Kant, RavindraKumar Garg, and PrithviKumar Singh. 2019. “Sleep Quality and Insulin Resistance in Adolescent Subjects with Different Circadian Preference: A Cross-Sectional Study.” Journal of Family Medicine and Primary Care 8 (7): 2502. https://doi.org/10.4103/jfmpc.jfmpc_400_19
10. Yuan, Xiaojie, Jiping Wang, Shuo Yang, Mei Gao, Lingxia Cao, Xumei Li, Dongxu Hong, Suyan Tian, and Chenglin Sun. 2022. “Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis.” Edited by Hou De Zhou. International Journal of Endocrinology 2022 (March): 1–9. https://onlinelibrary.wiley.com/doi/10.1155/2022/6999907
11. Mirabelli, Maria, Eusebio Chiefari, Biagio Arcidiacono, Domenica Maria Corigliano, Francesco Saverio Brunetti, Valentina Maggisano, Diego Russo, Daniela Patrizia Foti, and Antonio Brunetti. 2020. “Mediterranean Diet Nutrients to Turn the Tide against Insulin Resistance and Related Diseases.” Nutrients 12 (4): 1066. https://doi.org/10.3390/nu12041066
12. Lin, Yi-Hsin, and Hsuan Huang. 2019. “Eight-Week of Low-Intensive Lifestyle Modification Does Improve Insulin Resistance in Adults with Metabolic Syndrome.” Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy. https://pubmed.ncbi.nlm.nih.gov/31118723/
