Maintaining insulin sensitivity and protecting against insulin resistance is crucial for safeguarding metabolic health, preventing chronic diseases like diabetes, and enhancing long-term quality of life. Unfortunately, rates of insulin resistance and metabolic syndrome across the globe continue to rise, with estimates suggesting that 40 percent of U.S. adults between the ages of 18 and 44 are insulin resistant.
The good and bad news: Insulin resistance is largely driven by lifestyle, meaning that what you eat (and don’t eat), as well as your physical activity levels, stress, and other factors can either ladder up to a metabolic health mess or help you rebalance your system and improve your overall wellbeing.
If you live in the modern world, insulin function is something you should be savvy about. Here, experts break down what insulin resistance is, why it matters, and what actionable steps you can take to enhance your insulin sensitivity at any age.
- ABOUT OUR EXPERTS: Lena Bakovic, M.S., R.D.N., C.N.S.C., is a registered dietitian with Top Nutrition Coaching. Dr. Chelsea Azarcon, N.M.D., is a naturopathic doctor. Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe,
What Is Insulin?
“Insulin is an important hormone for metabolic function and health, largely related to its role in regulating numerous processes essential in mitigating chronic disease,” says registered dietitian Lena Bakovic, M.S., R.D.N., C.N.S.C., of Top Nutrition Coaching.
An easy way to understand this hormone: “I like to explain insulin as the doorbell for sugar in our cells; it lets our cells know glucose is outside and ready to be used,” explains naturopathic doctor Dr. Chelsea Azarcon, N.M.D. “‘Insulin sensitivity’ describes how well our cells listen to this alert.”
Here’s the full breakdown of its ties to metabolic health, especially as you age:
- It assists in blood sugar control: Proper insulin sensitivity helps regulate blood sugar (or glucose) levels, preventing spikes and crashes that can lead to fatigue, mood swings, and cravings.
- It helps with weight management: Proper insulin sensitivity supports weight loss efforts by allowing the body to utilize glucose more efficiently for energy. Additionally, steady blood sugar levels (as supported by healthy insulin function) can help regulate your appetite, making it easier to choose healthy, lower-calorie foods.
- It reduces the risk for chronic disease: Enhancing insulin sensitivity can decrease your risk of developing chronic diseases, such as type 2 diabetes, as well as cardiovascular disease (which is tied to poor blood sugar control and the number one cause of death in the U.S.).
What Is Insulin Resistance—And Why Does It Happen?
Insulin resistance, the opposite of insulin sensitivity, occurs when the body does not effectively respond to insulin. Basically, the body’s cells become less and less able to respond to the blood sugar knocking on their doors, leading to elevated blood sugar levels—and eventually contributing to metabolic syndrome (a combo of issues, including increased body fat, high blood sugar, and blood pressure and cholesterol issues), which increases your risk of obesity, type 2 diabetes, and cardiovascular disease, as well as cognitive disorders, explains Azarcon.
Read More: 6 Signs Your Blood Sugar Isn’t As Healthy As You Think
Several factors contribute to insulin resistance, including poor dietary choices, a sedentary lifestyle, stress, and genetic predisposition, according to Azarcon and Bakovic. As these factors increase fat accumulation (particularly around the abdomen) and the body becomes less responsive to insulin, elevated blood sugar levels and a cascade of health problems ensue.
The CDC reports that many people today consume nearly 60 percent of their daily calories from processed foods—such as sweetened drinks, refined grain products, and frozen meals, which are high in additives, salt, and sugar. Meanwhile, less than 25 percent of American adults get enough exercise and nearly one in three are overweight. Given these factors, it’s no surprise that insulin resistance and related health conditions, such as type 2 diabetes and obesity, are so common.
Everyday Strategies to Improve Insulin Sensitivity
The stats might paint a grim picture, but you have plenty of power to foster healthier insulin function through some lifestyle changes. Here are some practical steps you can take today to support insulin sensitivity:
1. Adopt a Low-Glycemic, Balanced Diet
A low-glycemic diet focuses on consuming foods with a low glycemic index (GI), which means they cause a slower, more gradual rise in blood sugar levels. According to Harvard Health Publishing, this approach can help improve blood sugar control, reduce the risk of type 2 diabetes, and support weight management by promoting satiety and preventing overeating.
Here’s how to do it:
- Limit added sugars and refined carbs: Reducing your intake of sweetened foods like soda, sugary cereals, and baked goods is essential for getting and keeping your blood sugar on track. “One of the most important factors to consider is limiting the intake of added sugars or simple carbohydrates, which provide little to no nutritional value,” Bakovic advises. Foods that contribute the most sugar and refined carbs to people’s diets include:
- Soda, energy drinks, and sports drinks
- Grain-based desserts
- Fruit drinks
- Dairy desserts (like ice cream)
- Candy
- Ready-to-eat cereals
- Sugar/honey
- Sweetened tea
- Yeast breads
- Syrups and similar toppings
- Focus on whole foods: In place of processed foods, swap in a variety of whole, unprocessed foods, suggests Azarcon. Seek out foods like fresh fruits, vegetables, whole grains, nuts, seeds, legumes, fish, and olive oil. “A dietary pattern high in fruits and vegetables, and including mostly plant-based sources of protein, is very helpful in improving insulin sensitivity,” Bakovic adds. On the note of protein…
- Increase your fiber and protein intake: According to Azarcon, fiber- and protein-rich, slow-digesting foods, such as beans and whole grains, as well as fish and meat, help optimize insulin sensitivity. In addition to slowing down digestion and preventing rapid spikes in blood sugar, they’re filling, versatile, and full of other nutrients, too. “Sugar found naturally in foods like fruit comes packaged with fiber, which helps slow blood glucose spikes and support a healthy insulin response,” Azarcon adds.
- Make water your beverage of choice: Drinking enough water is essential for metabolic function and detoxification; plus, consuming regular water instead of sugary drinks is an easy way to slash your sugar intake. That’s why many experts recommend considering H2O as your primary source of hydration. Drink at least eight glasses of water daily, adjusting based on your thirst, activity level, and climate.
- Try snacking less often: “One of the modern lifestyle factors that contributes to insulin resistance is constant food intake,” says Azarcon. “You don’t necessarily have to lower your caloric consumption overall, but if you feel hungry between meals, try eating larger meals instead of snacking often.”
2. Exercise Regularly
“Working muscles require fuel for energy, and exercising promotes blood sugar regulation,” explains Bakovic. This means that physical activity is a good move for supporting insulin sensitivity. In fact, research shows that exercise increases insulin sensitivity both in people with healthy function and in those with existing insulin issues.
A mix of aerobic exercises and resistance training is typically most effective for improving overall metabolic health and insulin sensitivity while maintaining muscle mass, though “all types of exercise are great for increasing the number of cellular receptors for glucose uptake,” Azarcon says. According to the CDC, adults should aim for at least 150 minutes of moderate aerobic exercise—plus two or more strength training sessions—each week for body-wide metabolic benefits.
One especially effective move: Take a walk after eating. “Walking after meals directs glucose to muscles, which helps prevent glucose spikes and lowers blood sugar.
3. Experiment with Intermittent Fasting
Intermittent fasting (IF) can improve insulin sensitivity by allowing the body to rest from constant food intake, says Azarcon. An article in the journal Clinical Diabetes and Endocrinology explains that going periods without eating can regulate blood sugar levels and enhance metabolic flexibility (in which the body is well-adapted to using either fats or carbs for energy), especially when practiced with overall dietary improvements.
Additionally, “IF is an autophagy strategy,” Azarcon explains. “Autophagy is the process by which our cells clean themselves up. It is triggered in fat-burning states when calories and glucose are low, and helps our bodies clear the ‘clutter’ of too much glucose and remain more insulin sensitive.”
Since the pros and cons of fasting depend on your health history, Azarcon recommends consulting with a healthcare professional before starting any fasting regimen to determine if it’s an appropriate tactic for you. (Here are a few signs that can help you gauge whether your fasting practice is working for your body.)
4. Consider Beneficial Supplements
When combined with a healthy diet and exercise routine, certain supplements can support insulin sensitivity, such as:
- Berberine: Berberine is a natural compound extracted from various plants, including barberry and goldenseal. According to Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe, berberine has been shown to activate an enzyme called AMP-activated protein kinase (AMPK), which is involved in regulating metabolism and glucose levels. One systematic review found that berberine supported healthy fasting blood glucose and HbA1c levels in people with metabolic health issues.
- Gymnema Sylvestre: “This herb is used in Ayurvedic medicine to support healthy blood sugar and manage sugar cravings,” says Michels. It works by blocking the absorption of sugar in the intestines and may also stimulate insulin production in the pancreas. According to studies, these actions can help regulate blood glucose levels.
- Chromium: Chromium is an essential trace mineral that enhances the action of insulin and is crucial for carbohydrate, fat, and protein metabolism. “Low levels of chromium have been linked to impaired glucose tolerance and insulin resistance,” says Michels. Supplementing with chromium can help promote blood sugar control, as suggests one meta-analysis that found chromium picolinate supplementation significantly improved insulin sensitivity in individuals with blood sugar control issues.
- Ceylon Cinnamon: Known as “true cinnamon,” Ceylon cinnamon contains compounds that can enhance insulin sensitivity and promote glucose metabolism, says Michels. It works by increasing glucose uptake into cells. Studies show that cinnamon extract can help improve fasting blood glucose and may be a potential complementary treatment for those with unhealthy blood sugar levels.
- Apple Cider Vinegar: “My favorite way to help support insulin sensitivity is to drink one tablespoon of apple cider vinegar in an ounce of water before meals,” says Azarcon. Doing so has been shown to help reduce glucose levels after meals, support glucose uptake by the muscles, and support satiety.
If you suspect you have issues with insulin function and managing blood sugar, check in with a healthcare provider for personalized advice.
5. Get Good Sleep and Manage Stress
Quality sleep is an often overlooked aspect of metabolic health, but it’s very important for appetite control, weight management, and insulin sensitivity. Poor sleep can lead to increased insulin resistance and higher blood sugar levels due to hormonal disruptions, including an increase in cortisol that affects insulin response.
Read More: Steal These Health Experts’ Nighttime Rituals For Better Sleep And Well-Being
According to researchers at Stanford University, consistently short sleep duration (less than seven hours per night) can affect appetite and hormones, increase food cravings, and lead to a 38 percent increase in obesity in adults. Experts recommend prioritizing getting between seven to nine hours of restful sleep each night, which you can achieve more easily by creating a calming bedtime routine and limiting screen time before bed to help make it easier to drift off and sleep well through the night.
Chronic stress can also lead to elevated cortisol levels that can negatively impact insulin sensitivity. Research suggests that stress and insulin resistance fuel one another, creating a vicious cycle of poor metabolic health, as insulin resistance is itself a stressor for the body, while stress can also disrupt normal insulin response.
Incorporate stress management techniques—such as meditation, yoga, deep breathing exercises, or hobbies that you enjoy—into your day to help you unwind and make healthier choices.