Insulin resistance disrupts our ability to effectively regulate our sugar intake. This can lead to health problems such as obesity, metabolic syndrome, and diabetes. Read on to discover 5 ways you can decrease insulin resistance.

A significant genetic contribution has been identified for insulin resistance [R]. Go to SelfDecode to learn how you can have your own genetic makeup investigated for insulin-related mutations.

Insulin Resistance and Poor Health

The problem isn’t insulin, but rather insulin resistance.  If you are insulin resistant your brain will not get the message that insulin is trying hard to convey (that you have high levels of sugar in your bloodstream).

In this way, insulin resistance promotes hunger. You eat and insulin is released, but your body tells you to eat some more despite the ability of insulin to act as a satiety hormone. Hence why obesity is linked to brain insulin resistance [R].

When rats had their brain insulin receptors removed, they ate more, developed insulin resistance, and became obese [R]. There is a correlation between insulin resistance and fat accumulation in the liver [R].

Insulin resistance was shown to be directly correlated to non-alcoholic fatty liver disease in a literature review [R].

Elevated blood free fatty acids (FFA) were shown to cause insulin resistance [R].

In diabetics, insulin resistance was shown to severely inhibit a marker for muscular performance (glycogen synthesis and uptake) [R]. Also, waist and thigh circumference (predictors of insulin resistance) were negatively correlated with the percentage of type 1 muscle fibers [R].

When rats were fed a high-fat diet insulin resistance occurred first in fat and liver tissue than in muscle tissue [R].

In prediabetic subjects, insulin resistance was linked to atherogenic changes [R].

TNF-a levels were linked to the development of insulin resistance in obese patients.  TNF-a was shown to inhibit the ability of insulin to exert its effects on the insulin receptor [R].

IKKB (a mediator of inflammatory cytokine Nf-kb production) has been linked to the development of insulin resistance [R].

Anti-inflammatory cytokine (IL-10) is able to counter the insulin resistance caused by inflammatory cytokine (IL-6) [R].

Insulin is able to induce the secretion of an inflammatory marker (MCP-1), which may contribute to many diseases associated with hyperinsulinemia [R].

Leptin was shown in rats to increase insulin sensitivity [R]. Leptin inhibits the ability of insulin to cause glucose uptake and fat synthesis in fatty tissue [R].

In individuals with low levels of HGH (human growth hormone) supplementation of rHGH was able to lower insulin sensitivity [R].

There is a direct correlation between insulin resistance and chronic kidney disease pathology [R].

Methods for Decreasing Insulin Resistance

1) Weight Loss Decreases Insulin Resistance

Weight loss has been shown to improve insulin sensitivity [R].

If you are overweight, the single most important thing you can do is lose weight.

2) Exercise Decreases Insulin Resistance

In a literature review, high-intensity interval exercise (like sprints) was correlated with greater insulin sensitivity [R].

Exercise without weight loss showed improvements in insulin resistance in sedentary adults [R].

3) Moderate Alcohol Consumption Decreases Insulin Resistance

In postmenopausal women, moderate consumption of alcohol (30g per day) was associated with greater insulin sensitivity [R].

4) Resistant Starch Decreases Insulin Resistance

In ten healthy subjects supplementation of resistant starch was able to increase insulin sensitivity [R].

5) Supplements that Decrease Insulin Resistance

Vitamins and Minerals

Other Supplements

Health Tools I Wish I Had When I Was Sick

At SelfHacked, it’s our goal to offer our readers all the tools possible to get optimally healthy. When I was struggling with chronic health issues I felt stuck because I didn’t have any tools to help me get better. I had to spend literally thousands of hours trying to read through studies on pubmed to figure out how the body worked and how to fix it.

That’s why I decided to create tools that will help others cut down the guesswork:

  • Lab Test Analyzer – a software tool that will analyze your labs and tell you what the optimal values are for each marker — as well as provide you with actionable tips and personalized health and lifestyle recommendations to help you get there.
  • SelfDecode – a software tool that will help you analyze your genetic data from companies such as 23andme and ancestry. You will learn how your health is being impacted by your genes, and how to use this knowledge to your advantage.
  • SelfHacked Secrets – an ebook where we examine and explain the biggest overlooked environmental factors that cause disease. This ebook is a great place to start your journey if you want to learn the essential steps to optimizing your health.
  • SelfHacked Elimination Diet course – a video course that will help you figure out which diet works best for you
  • Selfhacked Inflammation course – a video course on inflammation and how to bring it down
  • Biohacking insomnia – an ebook on how to get great sleep
  • Lectin Avoidance Cookbook – an e-cookbook for people with food sensitivities
  • BrainGauge – a device that detects subtle brain changes and allows you to test what’s working for you
  • SelfHacked VIP – an area where you can ask me (Joe) questions about health topics

Check out Lab Test Analyzer!

Get personalized up-to-date science-backed lifestyle, diet, and supplement recommendations based on your lab tests!


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