Skin tags. Dark patches on your neck or under your arms. Stubborn belly fat that will not move no matter what you do. If any of that sounds familiar, there is a good chance you are insulin resistant, even if no doctor has ever said those words to you.
The good news is that insulin resistance can be reversed, and you can do it without cutting out carbs, counting every calorie or giving up cake on your birthday. In this post I'll walk you through the exact framework I've used with hundreds of clients since 2018.
How to Reverse Insulin Resistance YouTube video by Health Coach Kait
How insulin resistance builds up (without you noticing)
Insulin resistance builds up over years. During that time your blood sugar looks completely normal and sits within a healthy range, but your insulin is quietly climbing.
As you become more insulin resistant, your body needs more and more insulin to keep your blood sugar in check, until eventually it can't keep up. That's the point where your blood sugar crosses into the prediabetic range. It comes as a shock to most people, but it makes sense once you understand it has been building for years.
Signs you might be insulin resistant
Most people have never had their fasting insulin tested, because it isn't a routine test. So here are the signs to watch for. Put a finger down if you have any of these:
Belly fat that doesn't respond to normal effort
Skin tags
Dark, velvety patches of skin (acanthosis nigricans), usually on the neck or under the arms
Irregular periods
Strong sugar cravings and energy crashes, especially a slump after meals
Getting "hangry"
Even one finger down suggests you're probably insulin resistant, because all of these are driven by high insulin. They just show up at different times for different people. Some people get all of them early, while others reach prediabetes with only one. If you've already been diagnosed with prediabetes or type 2 diabetes, you already know you're insulin resistant.
The good news: insulin resistance isn't forever
If this is the first time insulin resistance has crossed your desk and you're feeling overwhelmed, there is light at the end of the tunnel.
Because insulin resistance is caused by diet and lifestyle, it can be reversed by diet and lifestyle. Many of my clients see changes within weeks once they understand what's going on.
Yes, there is a genetic component. Think of it this way: if two people both eat in a way that keeps blood sugar stable and insulin low, neither will develop insulin resistance. If both eat in a way that keeps blood sugar on a rollercoaster, one of them may develop it years or even decades earlier than the other. If you're the one who is more predisposed, that can feel frustrating, but the changes that keep insulin low really aren't that hard, and they don't have to feel restrictive.
The framework that reverses insulin resistance
Here's the gist: reduce blood sugar spikes and you reduce how much insulin your body needs. With less insulin overwhelming your cells, they become more sensitive to it again.
This works wherever you are in the progression, whether your blood sugar is still normal, you have prediabetes or you have type 2 diabetes. It may just take a bit longer in the later stages. The three steps below are three ways to apply that framework.
Bonus tip: track your blood sugar, even for two weeks
If you've never tracked your blood sugar, start, even if it's only for a couple of weeks. It teaches you so much about how your body responds to different foods and activities.
This isn't about cutting out "bad" foods. It's about learning things like the difference between eating a banana on its own (which will spike your blood sugar) and eating it with peanut butter, or going for a 10-minute walk afterwards. Neither of those sounds hard, right? You can use a blood glucose meter or a continuous glucose monitor (CGM).
Step 1: Be smart about carbs and prioritise protein
You don't need to cut carbs to get results. You just need to be smart about them.
When you eat carbohydrates, they're broken down into glucose (sugar), which enters your bloodstream. Insulin then moves that sugar into the cells that need it for energy, and your blood sugar comes back down.
But when too much sugar arrives too quickly, and your cells already have all the energy they need, they start to "resist" it. Your body sees that blood sugar is still too high, so it releases even more insulin to force the sugar in. Your blood sugar stays normal, but your insulin stays high. Keep that pattern going for years and eventually your body can't make enough insulin to keep blood sugar in range.
So the goal is to slow down how quickly your blood sugar rises, even when you eat carbs. Here's how:
Pair carbs with protein and fat. They take longer to digest, which slows down how quickly the carbs are broken down, so sugar enters your bloodstream gradually.
Eat in the right order. Eat protein and vegetables before starches. Instead of diving into the bread basket, start with a protein-and-veg starter. We're not taking foods out, we're adding food in.
Go for a short walk after eating. When you exercise, your muscles can take in sugar without needing insulin. How cool is that?
A gentler blood sugar curve also helps with appetite. Cravings and energy crashes often happen because your blood sugar is crashing after a big spike. A slower rise means a slower fall, so you feel more in control of your hunger.
Prioritise protein at every meal. Protein blunts blood sugar spikes, and it's the building block for your muscles, skin, hair and joints. Aim for at least 30 g at every meal, and treat that as the bare minimum. Here's how to eat 100 g of protein a day without tracking.
Don't fear animal protein. Many of us grew up being told red meat was bad, but protein from meat, seafood, eggs and dairy is absorbed more easily than protein from beans and lentils. If you ate 30 g of protein from steak and 30 g from lentils, your body could use more of the protein from the steak. Lentils also contain more carbs than protein, so getting 30 g of protein from them means eating a lot of carbs, which works against you when you're trying to lower insulin.
Meat and eggs (yolks included, fat not trimmed) are excellent protein sources. And what's really bad for your heart? Insulin resistance. People with insulin resistance are around three times more likely to develop cardiovascular disease, so everything in this framework is also helping to lower that risk.
Step 2: Do the right type of exercise
I have so many clients who come to me exercising six days a week, doing high-intensity workouts, and still struggling with their weight and insulin resistance. It's incredibly frustrating to put in the work and not see results. But with insulin resistance, less is often more.
First, reframe the goal. It isn't to burn as many calories as possible. It's to build muscle. Muscle stores more sugar than any other tissue in your body, and the more muscle you have, the more room you have to store it. More muscle directly improves insulin sensitivity.
Here's what that looks like:
2 to 3 resistance training sessions a week, with at least a day in between. You build muscle during recovery, so rest days matter.
Progressive overload. If you lift the same weight week after week, your body has no reason to build more muscle. Keep pushing yourself.
More muscle also protects you as you age, so it's a win for reversing insulin resistance now and for longevity later. And ladies, you will not get bulky. Don't let that hold you back.
Step 3: Use supplements as tools
These are tools to support steps 1 and 2, not a replacement for them.
1. Apple cider vinegar before bed. Add 1 tablespoon of apple cider vinegar to a glass of water and drink it about an hour before bed. Vinegar can make your cells more sensitive to insulin, and small studies have found that taking it before bed can lower fasting blood sugar the next morning.
2. Berberine before higher-carb meals. Sometimes nicknamed "nature's Ozempic", berberine works through a different pathway from vinegar but also improves insulin sensitivity and helps with appetite. I take 1 to 2 capsules before meals that are higher in carbs to blunt the blood sugar response. Quality matters here: cheap versions often contain fillers or poorly absorbed forms that don't work and can upset your stomach.
3. Inositol before bed. Inositol supports insulin sensitivity and also helps with relaxation and sleep. Sleep matters more than people think: after just one night of poor sleep, even metabolically healthy people become more insulin resistant the next day.
Important: talk to your doctor first if you take blood sugar medication. Because these supplements improve insulin sensitivity, they can interact with medications like insulin or metformin. Insulin sensitivity can improve quickly when you follow this framework, so combining it with medication could push your blood sugar too low. High blood sugar is dangerous, but low blood sugar is too. If you're on insulin, your needs may drop quickly, which is another reason to monitor your blood sugar closely.
What if you've done all this and still aren't seeing results?
Most of my clients see great results quickly with these three steps. But if you've done all of this and aren't improving, or you're constantly battling food noise, a microdose of tirzepatide may be the next step to discuss with your doctor. I'll be covering this approach in a follow-up video.
Key takeaways
Insulin resistance builds for years while blood sugar still looks normal, because insulin is rising behind the scenes.
Common signs include stubborn belly fat, skin tags, dark skin patches, irregular periods, sugar cravings, energy crashes and getting "hangry".
It's caused by diet and lifestyle, so it can be reversed by diet and lifestyle.
The framework: reduce blood sugar spikes so your body needs less insulin.
Step 1: pair carbs with protein and fat, eat protein and veg first, walk after meals and eat at least 30 g of protein per meal.
Step 2: strength train 2 to 3 times a week and keep progressing.
Step 3: use apple cider vinegar, berberine and inositol as tools, and check with your doctor if you take blood sugar medication.
FAQ
Can insulin resistance be reversed?
Yes. Because it's driven by diet and lifestyle, reducing blood sugar spikes, building muscle and improving sleep can restore insulin sensitivity. It can take longer in the later stages, but the same steps apply.
Do I need to cut out carbs to reverse insulin resistance?
No. You need to be smart about carbs: pair them with protein and fat, eat them after protein and vegetables, and move after meals.
What are the first signs of insulin resistance?
Stubborn belly fat, skin tags, dark patches on the neck or armpits, irregular periods, sugar cravings, energy crashes after meals and getting "hangry".
How long does it take to reverse insulin resistance?
Many people notice changes within weeks. Full reversal depends on how far it has progressed, and it may take longer if you have prediabetes or type 2 diabetes.
What is the best exercise for insulin resistance?
Resistance training 2 to 3 times a week, with progressive overload and rest days, plus short walks after meals.
What supplements help with insulin resistance?
Apple cider vinegar, berberine and inositol can all support insulin sensitivity. Speak to your doctor first if you take metformin, insulin or other blood sugar medication.
Conclusion
Reversing insulin resistance doesn't have to feel miserable. Be smart about carbs and prioritise protein, do the right type of exercise, and use supplements as tools. If you know a friend or family member who has these symptoms or has tried everything to lose weight, send them this post.
This post is for educational purposes only and is not medical advice. Always speak with your doctor before changing your diet, exercise or supplements, especially if you take medication.
