Insulin Resistance

Written by Veronica Yoo

Insulin resistance is a condition in which the body’s cells become less responsive to the effects of insulin, leading to elevated blood sugar levels. It is a precursor to type 2 diabetes and is associated with various health issues. In this blog post, we will explore the science behind insulin resistance, its causes, and practical strategies for prevention through diet, lifestyle modifications, and the use of herbal remedies and vitamins.

Understanding Insulin Resistance:

Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. It enables glucose to enter the cells, where it is used for energy. In individuals with insulin resistance, cells become resistant to the effects of insulin, resulting in higher blood sugar levels. This can lead to the development of type 2 diabetes and other metabolic disorders.

Causes of Insulin Resistance:

  1. Obesity: Excess body weight, particularly excess belly fat, is strongly associated with insulin resistance.
  2. Sedentary Lifestyle: Lack of physical activity and prolonged sitting can contribute to insulin resistance.
  3. Unhealthy Diet: A diet high in refined carbohydrates, added sugars, and unhealthy fats can increase the risk of insulin resistance.
  4. Genetics: Certain genetic factors can predispose individuals to insulin resistance.

Prevention and Strategies for Managing Insulin Resistance:

  1. Balanced Diet:
    • Focus on whole, unprocessed foods such as fruits (under 3 servings), vegetables, whole grains (under 2 servings), lean proteins, and healthy fats.
    • Limit consumption of refined carbohydrates, sugary beverages, and processed foods.
    • Opt for foods with a low glycemic index to help regulate blood sugar levels.
  2. Regular Physical Activity:
    • Engage in moderate-intensity aerobic exercises like brisk walking, swimming, or cycling for at least 150 minutes per week.
    • Incorporate strength training exercises to build muscle mass and improve insulin sensitivity.
  3. Weight Management:
    • Aim for a healthy weight range through a combination of a balanced diet and regular exercise.
    • Losing excess weight, particularly abdominal fat, can significantly improve insulin sensitivity.
  4. Stress Management:
    • Chronic stress can contribute to insulin resistance. Practice stress-reducing activities such as meditation, yoga, or deep breathing exercises.
  5. Herbal Remedies:
    • Certain herbs, such as cinnamon, fenugreek, and berberine, have shown potential in improving insulin sensitivity. Consult with a healthcare professional before using herbal supplements.
  6. Essential Vitamins and Minerals:
    • Maintain adequate levels of vitamin D, magnesium, and chromium, as deficiencies in these nutrients have been associated with insulin resistance.


Insulin resistance is a significant health concern that can lead to type 2 diabetes and other metabolic disorders. By adopting a balanced diet, engaging in regular physical activity, managing stress, and considering herbal remedies and essential vitamins, you can reduce the risk of insulin resistance and promote overall health. Remember, prevention and lifestyle modifications are crucial in managing insulin resistance, and it’s always best to consult with a healthcare professional for personalized advice.

Veronica Yoo

Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.

Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.