What is insulin resistance and why does it matter?

Insulin resistance occurs when the body's cells become less responsive to insulin's signal to absorb glucose from the bloodstream. The pancreas compensates by producing more insulin, but over time this can lead to chronically elevated insulin and blood glucose, contributing to type 2 diabetes, cardiovascular disease, PCOS, and metabolic syndrome. It is often present for years before clinical diagnosis.

What dietary approach is most effective for insulin resistance?

Reducing refined carbohydrates and added sugars while increasing fibre, protein, and healthy fats is broadly well evidenced for improving insulin sensitivity. Low-glycaemic, Mediterranean, and low-carbohydrate dietary approaches all show benefit. Meal timing and reducing ultra-processed food also matter. A nutritional therapist can help design a sustainable and personalised approach.

Can exercise reverse insulin resistance?

Yes — regular physical activity is one of the most powerful interventions for insulin resistance. Muscle tissue is the primary site of glucose uptake, and resistance training in particular increases muscle insulin sensitivity. Even a single bout of moderate exercise temporarily improves insulin sensitivity. Combining resistance training with aerobic exercise produces the most significant metabolic benefits.

Which supplements have evidence for insulin sensitivity?

Berberine, inositol (particularly myo-inositol), magnesium, chromium, and alpha-lipoic acid have the most evidence for improving insulin sensitivity. Berberine has been compared to metformin in some studies for blood glucose lowering. Always discuss supplementation with your doctor if you are on diabetes medication, as some supplements can have additive effects.

Digestiveelevated Risk

Insulin Resistance

Condition affecting blood sugar regulation

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Reviewed by Dr. Ciara Magee · Integrative Midwifery26 March 2026Research-supported

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Insulin resistance is a condition affecting blood sugar regulation

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What is Insulin Resistance?

Insulin resistance is a condition where the body becomes less responsive to insulin, leading to high blood sugar levels and potentially serious health complications. A holistic approach considers lifestyle, diet, and stress management to manage the condition. It's a state of being where the body's ability to regulate blood sugar is impaired.

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