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.

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 [1].

When rats had their brain insulin receptors removed, they ate more, developed insulin resistance, and became obese [2]. There is a correlation between insulin resistance and fat accumulation in the liver [3].

Insulin resistance was shown to be directly correlated to non-alcoholic fatty liver disease in a literature review [4].

Elevated blood free fatty acids (FFA) were shown to cause insulin resistance [5].

In diabetics, insulin resistance was shown to severely inhibit a marker for muscular performance (glycogen synthesis and uptake) [6]. Also, waist and thigh circumference (predictors of insulin resistance) were negatively correlated with the percentage of type 1 muscle fibers [7].

When rats were fed a high-fat diet insulin resistance occurred first in fat and liver tissue than in muscle tissue [8].

In prediabetic subjects, insulin resistance was linked to atherogenic changes [9].

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 [10].

IKKB (a mediator of inflammatory cytokine Nf-kb production) has been linked to the development of insulin resistance [11].

Anti-inflammatory cytokine (IL-10) is able to counter the insulin resistance caused by inflammatory cytokine (IL-6) [12].

Insulin is able to induce the secretion of an inflammatory marker (MCP-1), which may contribute to many diseases associated with hyperinsulinemia [13].

Leptin was shown in rats to increase insulin sensitivity [14]. Leptin inhibits the ability of insulin to cause glucose uptake and fat synthesis in fatty tissue [15].

In individuals with low levels of HGH (human growth hormone) supplementation of rHGH was able to lower insulin sensitivity [16].

There is a direct correlation between insulin resistance and chronic kidney disease pathology [17].

Methods for Decreasing Insulin Resistance

1) Weight Loss

Weight loss has been shown to improve insulin sensitivity [18].

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

2) Exercise

In a literature review, high-intensity interval exercise (like sprints) was correlated with greater insulin sensitivity [19].

Exercise without weight loss showed improvements in insulin resistance in sedentary adults [20].

3) Moderate Alcohol Consumption

In postmenopausal women, moderate consumption of alcohol (30g per day) was associated with greater insulin sensitivity [21].

4) Resistant Starch

In ten healthy subjects supplementation of resistant starch was able to increase insulin sensitivity [22].

5) Supplements that Decrease Insulin Resistance

Vitamins and Minerals

Other Supplements

A significant genetic contribution has been identified for insulin resistance [23]. Go to SelfDecode to learn how you can have your own genetic makeup investigated for insulin-related mutations.

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