Okay, You're Insulin Resistant. Now What? (A Simple Starter Guide)

So, you've recently heard those words: "insulin resistant" or "prediabetic." Maybe you're feeling a little panicked, a little confused, or you might even feel a little relieved (like, "Aha! That explains so much!"). Whatever you're feeling, know that you're not alone. And more importantly, know that you can take control of your health and feel better.

I've been there. I remember the wave of confusion and worry. Insulin? Isn’t that something people with diabetes use? I had no clue what it meant to be insulin resistant, let alone what to do about it. My doctor's advice wasn't exactly helpful either (something along the lines of "lose weight and eat less sugar" – ok, but how??).

But here's the good news: finding out you're insulin resistant doesn’t have to be a life sentence. It's actually an opportunity. It's a chance to understand your body better and make changes that will not only improve your health but also how you feel.

Think of it this way: Insulin resistance is like having a lazy bouncer at the door of your cells. Sugar's trying to get in for energy, but the bouncer (insulin) is slacking. The sugar gets stuck outside, causing trouble. But you can train that bouncer! You can help your body manage sugar more efficiently. It's about making smart, sustainable choices.

So, where do you start? 

The key to improving your insulin sensitivity is to lower your need for insulin. One of the simplest ways to do that is to manage your blood sugar. Because when your blood sugar is high, insulin will follow.

Here are a few simple steps to get you started:

1. Become Carb Aware:

Now, I'm not saying carbs are the enemy. They're not! But many of us are eating way more than our bodies need or can use, and often we’re too many of the wrong kind of carbs in the form of ultra-processed packaged foods. Processed foods, sugary drinks, even some "healthy" options like certain cereals and breads can cause your blood sugar to spike and crash, making your insulin work overtime. A good place to start is to track your food intake for a few days so you’re aware of your starting point. Then you can start making adjustments from there.

This graph can help you choose a doable starting point for you based on where you’re starting and your particular goals.

2. Prioritize Protein and Healthy Fats:

Protein and healthy fats are the game changer! They help to stabilize your blood sugar and keep you feeling full and satisfied. Think of them as the foundation of your meals. Include sources of protein like meat, chicken, fish, and eggs and healthy fats like avocados, nuts, seeds, and olive/avocado oil. 

3. Ditch the Constant Snacking:

I know, I know. We've been told for years that snacking is good to “keep your metabolism firing”. But for many people with insulin resistance, constant snacking keeps blood sugar and insulin levels elevated all day long. Instead of snacking and grazing, focus on having balanced meals that keep you full for several hours. You might be surprised at how much better you feel!

4. Move Your Body:

No, its not about becoming a marathon runner or spending all your free time at the gym. It’s really about just moving more. Even a short walk after a meal can make a big difference in how your body processes sugar. Finding different ways to add more movement to your day helps too whether it's gardening, doing some stretches as you wait for your coffee, walking around while you take that phone call or just taking the stairs instead of the elevator. Every little bit helps - its really about just being less sedentary

5. Be Kind to Yourself:

This is a journey, not a race. There will be days when you slip up or make less-than-perfect choices. That's okay! Don't beat yourself up about it. Just dust yourself off and get back on track. Remember, small changes over time can lead to big results.

Taking these first steps can feel empowering. You're not just sitting back and letting this happen. You're in the game now!. You've got this!

If you need more help you can grab a copy of my FREE guide here and I’ll help you get started.