5 steps to overcome insulin resistance

What is insulin resistance?

Insulin resistance is a metabolic condition in which the body’s cells and tissues (mainly muscle and fat) become less sensitive to the action of the hormone insulin. In this state, the pancreas usually produces insulin correctly, but the cells do not respond to it properly. To understand insulin resistance and its harmful effects, it helps to know the basics of how the body controls glucose metabolism.

Simply put, it works like this:

1. Carbohydrates from food are converted into glucose, which is then absorbed into the blood.
2. Glucose travels through the bloodstream, waiting to enter the cells, where it will be “burned” (i.e. turned into energy).
3. When blood glucose levels rise, the pancreas produces insulin to transport glucose from the blood into the cells. It is the signal for the cells to let more glucose in.
4. In the cells, glucose is used as a source of energy or stored for later.

With insulin resistance, the problem lies in the cells, which do not respond properly to insulin. When this happens, blood sugar levels rise, and the pancreas starts producing more and more insulin to try to fix the problem. The result is a situation where there is too much both glucose and insulin in the blood. Over time, this can exhaust the pancreatic cells, reduce insulin production, impair how the pancreas works, and lead to a constantly raised blood sugar level. That is type 2 diabetes.

Important:  Insulin resistance is not a disease, but a condition that signals the body is at high risk of developing type 2 diabetes if we do not change our lifestyle.

Read more: 8 things everyone should know about glucose

How does insulin resistance develop?

Insulin resistance does not appear suddenly, overnight. It develops gradually, often over many years, frequently following the cycle below:

1. Excess energy (calories). The most common trigger for insulin resistance is taking in more calories than the body needs, especially from processed foods and too much simple sugar. When you take in more energy than your body needs, the excess gets stored in tissues and cells – mainly in fat tissue, but also in the muscles and liver.
2. Impaired insulin signalling. In healthy and unburdened cells, insulin initiates a cascade of biochemical reactions that allows glucose to enter the cell. However, when the cells are overloaded with energy-bearing substances, they effectively inhibit this signalling pathway, because they “do not need” extra energy in the form of glucose. This results in insulin resistance. This state does not have to be chronic; the cells’ sensitivity to insulin may also change, for example over the course of the day, and this is partly a desirable process – the cells must in some way protect themselves against excess energy. However, when the cells’ resistance to insulin is chronic, we are dealing with insulin resistance.
3. The pancreas tries to compensate for this condition. The pancreas, the organ that secretes insulin, tries to respond to this state and increases the production of this hormone. For a certain period of time, the body is able to maintain a normal blood glucose level precisely through increased insulin secretion. However, a persistently elevated insulin level has negative effects – fat storage intensifies, the pancreas and blood vessels become burdened, and insulin resistance deepens, because the cells become desensitised to the high level of insulin.
4. Imbalance of glucose metabolism. At a certain point, with the constant overproduction of insulin, the pancreas may begin to “strain” and no longer be able to produce this hormone efficiently. This can lead to a gradual rise in blood glucose levels. Pre-diabetes may develop, and consequently type 2 diabetes as well.
5. This process exacerbates oxidative stress and inflammation. A chronic inflammatory state is also an important element in the development of insulin resistance. Pro-inflammatory particles (cytokines) further disrupt the functioning of insulin receptors in cells. Cytokines are, for example, secreted by abdominal fat tissue. Inflammation is also aggravated by psychological and oxidative stress, as well as by lack of sleep.

In the short term, insulin resistance is a defensive mechanism of the cells against excess energy. As long as the excess energy occurs only occasionally, it will not cause health problems. However, the problem arises when the excessive supply of energy is long-term, which is increasingly common with a processed diet and a sedentary lifestyle.

How is insulin resistance diagnosed?

Insulin resistance is diagnosed on the basis of laboratory tests (an appropriately interpreted fasting glucose and insulin level, as well as the OGTT glucose curve) and symptoms. The HOMA-IR index, calculated on the basis of fasting glucose and insulin measurements, is helpful in assessing insulin resistance. Typically, when the HOMA-IR value exceeds 2.5, insulin resistance is suspected. The final diagnosis is made by the doctor, analysing the test results and the clinical interview.

Some of the symptoms of insulin resistance include:

• Abdominal overweight (accumulation of visceral fat), waist circumference >89 cm in women and >101 cm in men.
• Lipid disorders, e.g. abnormal levels of cholesterol, triglycerides, low HDL cholesterol.
• Fatigue and drowsiness, which intensify after meals.
• Increased craving for sweets and episodes of “ravenous hunger.”
• Difficulty concentrating and a feeling of low energy.
• Acanthosis nigricans – darker, thickened and velvety patches on the skin.
• Other non-specific symptoms – headaches, excessive sweating, difficulty with weight reduction.

Importantly, insulin resistance may also occur without any specific or noticeable symptoms.

Why is insulin resistance such a common problem?

According to the latest data from August 2025, as many as 26.53% of the world’s population suffer from insulin resistance – that is, 1 in 4 people. Some sources indicate that this problem affects even around 45% of adults worldwide, and its prevalence is steadily increasing. It is related to the spread of the so-called Western lifestyle, which is characterised by a high-calorie and processed diet, a sedentary lifestyle and stress. These are factors that favour the occurrence of insulin resistance. The good news, however, is that insulin resistance in its early stages is completely reversible. A few simple changes can restore the cells’ sensitivity to insulin.

Read more: 7 diseases that make weight loss more difficult

How to overcome insulin resistance? 5 most important steps

Step 1: Build your muscles and take care of them

Maintaining and developing muscle mass is the foundation of metabolic health. Muscle tissue, apart from its many advantages, also acts as a buffer for the body, protecting it against disturbances in glucose management. It is the greatest ally in the fight against insulin resistance. Muscles use glucose intensively during movement, but also at rest. The more muscle you have, the more cells there are that can absorb glucose. People with low muscle mass and a higher level of fat tissue are several times more at risk of developing insulin resistance. This applies not only to people with an elevated BMI, but also to those with the so-called skinny fat physique.

Studies clearly confirm that higher muscle mass is associated with a lower risk of insulin resistance. Scientists estimate that an increase in muscle mass of approximately 10% may reduce the HOMA-IR index by around 10-15%.

Incorporate regular physical activity into your routine, especially resistance training, which will help build muscle tissue. Also eat an appropriate amount of protein to provide optimal conditions for building muscle tissue.

Read: How not to lose muscle mass during weight reduction?

Step 2: Move regularly

With insulin resistance, it is also very important to take care of spontaneous physical activity and to keep the body moving throughout the day. Walking regularly and setting a daily step count target is a great start.

If you lead a sedentary lifestyle, taking breaks from sitting will be extremely helpful in improving insulin sensitivity. Studies from 2021, published in the journal “Diabetes Care”, indicate that just 3-minute breaks for brief activity after 30 or 60 minutes of sitting have a beneficial effect on glucose levels and metabolism. If you can't afford to take a break, do some exercises at your desk (e.g. lowering and raising your feet while sitting), or use a height-adjustable desk that you can stand at.

A very good habit for people struggling with insulin resistance is walking after a meal. The worst thing you can do for insulin sensitivity is to eat a large, calorie-rich meal and then lie motionless on the sofa. Instead, it is worth introducing the habit of a short walk after lunch. It is an excellent way to regulate glucose.

A must-read: How to exercise with insulin resistance?

Step 3: Make sleep a priority

Sleep is not only rest, but also a key factor in regulating hormones, including insulin and cortisol, which directly translate into the tissues’ sensitivity to insulin. During sleep, the body repairs tissues, regenerates muscles and optimises hormone levels. A lack of sleep, both in terms of its duration (less than 7 hours per day) and its quality (interrupted, insufficient REM or deep sleep), increases the risk of insulin resistance and type 2 diabetes.

In studies conducted in China involving adult twins, it was shown that people sleeping less than 7 hours per day had a higher HOMA-IR index (indicating poorer insulin sensitivity) than those who slept longer. This relationship was evident even when the BMI index and body fat percentage were excluded from the observations.

Regulating sleep and ensuring its proper quality is a key element of taking care of your health and lifestyle that will support proper glucose metabolism.

Read also: Diet to support recovery and sleep

Step 4: Follow a balanced diet

A diet for insulin resistance is a balanced diet, with particular attention paid to appropriate caloric intake, glycaemic load and anti-inflammatory effects. The most important rule of the diet in insulin resistance is not to overeat and not to exceed your energy requirements. If you have an indication to do so, use a mild reduction diet that will help you lower your body weight. However, do not overdo the calorie deficit either, as it can be a stressor for the body, which will reinforce inflammation.

Here are other important dietary guidelines in insulin resistance that are worth incorporating into your life:

• Carbohydrates – yes, but mainly complex ones

Do not let anyone convince you that the only correct diet for insulin resistance is low carb or keto. Switching to such a restrictive diet may end in frustration and a quick return to the habits that led you into insulin resistance. Instead of blaming and rejecting all carbohydrates, learn how to use them wisely. Eliminate processed carbohydrate products (cakes, sweet buns, sweets, confectionery), limit products with a high glycaemic load (wheat bread, juices), and choose complex carbohydrate products that release glucose slowly. Eat plenty of vegetables, do not avoid fruit (although it is better to control the portion size), and base your diet on wholegrain cereal products and legumes.

• Fats – but only quality ones

Healthy fats are an essential component of any diet. The same applies to a diet for insulin resistance. Healthy fats help reduce the rate of glucose absorption from consumed carbohydrate products and combat inflammation. Eat sources of anti-inflammatory omega-3 fatty acids every day: flaxseed, linseed oil, walnuts, oily marine fish. Do not avoid products rich in monounsaturated fatty acids: avocado, olive oil, nuts and seeds.

Fat is the most calorie-dense macronutrient, and it is undeniable that reducing the caloric content of the diet is usually one of the tasks in a diet for insulin resistance. So do not overdo fats, even the healthy ones.

• Protein – the building material for muscles and hormones

Make sure your meals contain an adequate amount of protein (approximately 1.2-1.6 g per kilogram of body weight). Protein supports the maintenance and building of muscle tissue, increases the feeling of satiety and stabilises blood glucose levels after meals.

• Vegetables and fruit – an essential part of the puzzle

Vegetables and fruit are an essential component of any healthy diet, including a diet for insulin resistance. It is worth choosing mainly those that are low in carbohydrates, e.g. blueberries, bilberries, raspberries, strawberries. Fruits with a higher carbohydrate content are not forbidden, as long as you control their portions and combine them in meals with sources of protein and fats. In insulin resistance, it is healthiest to consume vegetables and fruit in their raw, unblended and un-puréed form.

Vegetables and fruit are a source of vitamins and minerals necessary for the proper functioning of the body. In addition, they contain fibre that supports bowel function and “feeds” the invaluable gut microbiome. They are also a source of antioxidants, which can reduce inflammation and thus, indirectly, support the fight against insulin resistance.

Read also: What is the relationship between insulin resistance and sugar in the diet?

• Meal regularity

Irregular eating, skipping breakfast, long breaks between meals and constant snacking may contribute to fluctuations in glucose and insulin levels. Irregular eating, skipping breakfast, long breaks between meals and constant snacking may contribute to fluctuations in glucose and insulin levels. Establishing fixed meal times additionally helps to synchronise the biological clock and the body’s circadian rhythm, including the secretion of hunger and satiety hormones (ghrelin and leptin). A body that functions in harmony with the circadian rhythm is better able to use glucose from food.

If you are struggling with insulin resistance, avoid frequent snacking (even on healthy snacks!), and opt for classic and balanced meals. To bring glucose management back into balance, it is worth allowing the body to rhythmically empty energy stores from the cells and then replenish them, instead of constantly supplying smaller doses of energy. Remember that, in terms of glucose, calories consumed in liquids such as milk coffee, smoothies or drinking yoghurt also count as “food.” Let them be part of a meal, not a “snack” between meals.

Step 5: Reduce stress

Chronic stress is a significant saboteur of glucose metabolism. Under stress, cortisol is released, a hormone that increases blood glucose levels, causes the storage of abdominal fat and inhibits the action of insulin.

Studies show that people experiencing chronic stress have higher HOMA-IR indices and are more likely to develop insulin resistance, regardless of their diet or body weight. Furthermore, stress increases appetite (especially for high-calorie and sugar-rich products) and limits self-control in adhering to a diet.

Implementing the recommendation “Stress less” is not easy. That is why it is worth trying specific strategies such as meditation, yoga, breathing techniques, walks in nature, a new hobby or relaxation breaks at work. They can significantly reduce cortisol levels, improve mood and indirectly support glucose metabolism.

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