Welcome to the final read in our series about Insulin Resistance (IR). Here are the links if you’d like to catch up on or reference part one and two:
- What is insulin resistance?
- How do you know if you have it?
If you’re ready to work SMART, not hard, read on to learn how you can improve and even reverse IR.
(Short on time? Click here for The Bottom Line)
So now you have identified the “traffic jam” and the warning signs. As I have mentioned, IR is often reversible. This is the best news I can give you: you have the power to “unstick” the doors to your cells, and get your metabolism going again.
It doesn’t require a massive overhaul and total 180 of your life. It is achievable through small, consistent steps and SMART strategies to improve Insulin Sensitivity.
Here are the top three things you can do:
- Open ‘Side Doors’ (read: Movement)
Knowledge: Your body’s muscles consume the most glucose. The more you move your body, the more your muscles can take in glucose without needing as much insulin.
Action: Go for a 10-15 minute walk after your largest meal of the day, it’s like opening a side door for the students to get off the bus.
- Buffer Delivery (read: Fibre)
Knowledge: Ultraprocessed and highly refined sugars flood your bloodstream all at once, overwhelming the bus route. Eating fibre slows down the delivery process and makes it easier for your body to handle glucose.
Action: Eat fibre (veggies, beans, lentils, seeds, etc) first to get your insulin buses moving at a more manageable pace.
- Manage ‘Bus Blockers’ (read: Stress & Sleep)
Knowledge: Your body releases cortisol when you feel stressed. You can think of cortisol as a physical barrier to insulin. Higher cortisol = higher IR.
Action: Prioritize getting 7-8 hours of high quality sleep, because it’s not just self-care, it’s medicine for your metabolism.
And remember, don’t let yourself become perfect at doing nothing in the pursuit of being perfect at doing everything. Actively plan for your success. Start small. Set SMART goals. Use visual cues and reminders.
Anticipate that life will happen, and when it does, or you “miss a day”, get right back to it at the next opportunity. This matters more than you think, and it’s how you build consistency.
I hope you enjoyed this three part series all about Insulin Resistance and what you can actually do about it to improve your health and your life.
If you have a health topic you’d like to learn more about, share your suggestions with me via email at hussain@doctorkhimji.com.
The Bottom Line
Your metabolism isn’t stuck forever. Go for a 10-minute walk after your largest meal, eat fibre first before any other part of your dish, manage stress in healthy ways, and optimize your sleep quantity and quality. Paying attention to these aspects of your health can help your body become more responsive to insulin again. It’s never too late to start!