Reverse Insulin Resistance Naturally

Begin by focusing on mindful eating practices, paying attention to hunger cues, and avoiding distractions during meals. This is a prerequisite to reducing eating frequency.

Gradually transition to eating two whole, nutritious meals per day without snacks in between. This allows insulin levels to drop and cells to become more sensitive.

Drink 1 tablespoon of apple cider vinegar mixed in a glass of water before each meal to improve liver function and slow carbohydrate digestion.

Reduce carbohydrate intake and focus on proteins, fats, and non-starchy vegetables to lower insulin release. Consider a gradual reduction in carbohydrates, starting with eliminating sugary drinks and processed snacks.

Increase magnesium intake through diet or supplementation (magnesium glycinate) to support insulin function and blood sugar control.

Aim for at least 4700 mg of potassium per day through diet or supplementation to help cells produce energy without relying on high insulin levels. Consider potassium citrate supplement, if needed.

Discuss with your doctor about testing your Vitamin D levels and supplementing accordingly. While some may benefit from 10,000 IU of vitamin D3 per day (ideally with 100 micrograms of vitamin K2), this dosage is not appropriate for everyone and requires medical supervision. Important: Do not exceed the recommended daily allowance without consulting your healthcare provider, as excessive Vitamin D intake can be harmful.

Engage in strength training at least three times per week to improve insulin sensitivity. Start with bodyweight exercises if new to strength training.

Aim for at least 7 hours of sleep per night to stabilize blood sugar and lower insulin. Create a relaxing bedtime routine, avoid screens before bed, and ensure a dark and cool sleep environment.

Avoid processed seed oils and switch to healthier fats like extra virgin olive oil, grass-fed butter, raw coconut oil, and avocado oil to reduce inflammation and improve insulin sensitivity.

Lower inflammation by increasing omega-3 fatty acids and antioxidants to repair cell membranes and restore insulin function. Focus on consuming wild-caught salmon, sardines, and grass-fed meat, or consider a high-quality algae oil supplement.