Ways to improve insulin resistance naturally (part 1)!!️ Last time we talked about how insulin resistance is reversible, especially in the early stages (pre-diabetes). 👉🏼Here’s what the science shows actually helps: 1️⃣ Get adequate quality sleep (7-9 hours). Lack of sleep can worsen insulin resistance in just one night.[1] Catching up on sleep can improve it just as quickly![2] 2️⃣ Exercise regularly. Even 30 minutes every other day has been shown to improve insulin resistance for up to 48 hours post workout, with or without diabetes![3,4] The combo of cardio and strength training appears to be the most effective. 3️⃣ Reduce and manage stress. Constant stress leads to chronically elevated cortisol and insulin resistance.[5,6] My top tips are set limits, manage time wisely, prioritize self care, and use stress relief techniques (prayer, breathing/stretching, aromatherapy, etc.) 4️⃣ Lose weight if overweight! Excess body fat secretes inflammatory mediators that reduce insulin sensitivity. A study at Johns Hopkins University found that when overweight subjects with pre-diabetes lost 5–7% bodyweight, their risk for type 2 diabetes dropped by 54%![7] 5️⃣ Don’t over-consume carbs! Pair carbs with protein and fat in smaller portions spread throughout the day.[8] Base carb intake on activity level! Choose low GI carbs to reduce overall blood glucose and insulin levels.[9] 6️⃣ Eat more soluble fiber (legumes, seeds, oats). Several studies have linked high intakes of soluble fiber with increased insulin sensitivity.[10,11] Soluble fiber also feeds good gut bacteria which improves insulin sensitivity.[12,13] 7️⃣ Eat more fruits and vegetables! Fruits and vegetables provide antioxidants that reduce inflammation in the body, reduce belly fat, and help improve insulin resistance.[14,15] In part 2, I’ll cover added sugars, types of dietary fats, and lastly, key nutrients and supplements! References👇🏼