10 Ways to Be More Insulin Sensitive

When you’re insulin sensitive, you look and feel your best, reduce your risk of disease, lose weight, and be the best fat burner.

Insulin gets a bad rap as a fat-storing hormone. But like any hormone, insulin only becomes a problem when it falls out of balance.

Insulin’s job is to get glucose or blood sugar out of your bloodstream and into your cells (which can use it for energy) or as a storage form called glycogen.

When you’re constantly pummeling your body with sugar, you’re stressed out, and you’re not sleeping well, insulin overcompensates. Eventually, your cells begin to ignore or “resist” the call of insulin.

We call that condition insulin resistance.

More than 100 million Americans — that’s one in three people — are insulin resistant. (1) When your cells “resist” the call of this hormone, blood sugar or glucose levels stay elevated and fasting insulin is higher than it should be.

Heart disease, diabetes, obesity, and many other diseases stem from insulin resistance. And when you’re insulin resistant, you have a harder time burning fat.

When your body holds on to stored fat, you’re more likely to have chronic inflammation, which is a culprit in nearly every disease on the planet. (2)

“High levels of insulin tell your body to gain weight around the belly,” says Mark Hyman, MD, in The Blood Sugar Solution. “Insulin, the fat storage hormone, also drives more inflammation and oxidative stress, and myriad downstream effects including high blood pressure, high cholesterol, low HDL, high triglycerides, poor sex drive, infertility, thickening of the blood, and increased risk of cancer, Alzheimer’s, and depression.”

But there’s good news: None of these fates that Dr. Hyman mentions is inevitable. With the right approach, you can prevent or reverse insulin resistance.

The opposite of insulin resistance is insulin sensitivity.

When you’re insulin sensitive, your cells “hear” insulin’s call, which means that your cells can take up and use glucose more effectively. And you can train your body to become more insulin sensitive.

The Key to Becoming Insulin Sensitive

One of the best things you can do to become more insulin sensitive is to find and stay at your goal weight. Belly fat reduces insulin sensitivity and increases the risk of type 2 diabetes.

And the best way to do that is to remove foods that can potentially create insulin resistance.

I’m talking about sugar in all of its disguises, of course, but also the other highly reactive foods that I discuss in The Virgin Diet.

Foods like gluten can fuel insulin resistance, creating miserable symptoms and weight loss resistance.

Research shows that when you remove these foods, inflammation calms down, you lose weight, and you become more insulin sensitive. (3)

With these 10 strategies, you become more insulin sensitive… and you lose weight more easily. (You don’t need to do all 10 at once! Work on one or two at a time.)

Insulin Sensitivity Strategy #1: Get more sleep

If you’ve ever had a crappy night’s sleep and found yourself hungrier and cravings carbs the next morning… that’s insulin falling out of balance. (Other hormones, like your hunger hormone ghrelin, follow insulin’s cue.)

It doesn’t take much for that to happen, either. One study looked at the effects of sleep on nine healthy men and women. On one night, they got a solid 8.5 hours of sleep. Another, they got just four hours.

The results weren’t pretty. Researchers found that just one night of bad sleep can lead to insulin resistance… and this was in healthy people! (4)

The key is to get seven to nine hours of solid, uninterrupted sleep every single night to improve insulin sensitivity.

Great sleep doesn’t just happen. You need to prepare for it. My Best Rest Sleep Cheat Sheet gives you all the tools to create amazing sleep, every single night. Grab it for free here.

Insulin Sensitivity Strategy #2: Get the Right Kind of Exercise

Exercise is one of my favorite ways to improve insulin sensitivity because it works so effectively and quickly.

One study showed that a single exercise session can increase insulin sensitivity for at least 16 hours post-exercise in healthy folks as well as those with type 2 diabetes. (5)

Weight resistance training is one of the best ways to become more insulin sensitive.

Ladies, don’t be afraid of bulking up when you lift heavy! This podcast gives you the right tools you need to build muscle, especially if you’re over 50.

Burst training is another way to become more insulin sensitive. Best of all, you can get a full-body workout in just minutes. Learn more about it here.

Insulin Sensitivity Strategy #3: Reduce stress

The title of one animal study says it all: “Acute psychological stress results in the rapid development of insulin resistance.”

Chronic stress isn’t doing your hormones any favors. Among its havoc, stress damages your ability to regulate blood sugar.

And the inevitable aftermath of that is devouring a donut or reaching for a latte, which creates a vicious cycle where you crave more sugar.

The last few years have ramped up stress to astronomical levels, which makes learning how to manage it and minimize its impact so critical.

Meditation is one of my favorite ways to de-stress, but what matters is what works for you.

That might mean yoga, deep breathing, walking your chihuahua around the block, or taking an after-dinner walk.

Insulin Sensitivity Strategy #4: Get More Soluble Fiber

I want you to gradually increase your fiber intake to 50 grams a day. And as you increase that intake, make sure you get sufficient water.

Among its many benefits, fiber — especially soluble fiber — can reduce your risk of insulin resistance.

Research shows that among its benefits, water-soluble fiber can help reduce glucose and insulin, increasing insulin sensitivity. (6)

Colorful fruits such as berries and avocado and vegetables are fiber rock stars. So are nuts, seeds, and nut butters. I show you more ways to love fiber and how to get more in this article.

Getting sufficient fiber from food alone can be a challenge. That’s why we created Extra Fiber. Each serving packs 12 types of fiber, including a prebiotic that supports the growth of friendly bacteria.* This is the Rolls Royce of fiber products.

Insulin Sensitivity Strategy #5: Gradually Taper Off of Sugar

Over time, a high-sugar diet is practically an invitation for insulin resistance.

Studies show that consuming sugar-sweetened beverages like cola increases the risk of insulin resistance, leading to further metabolic dysfunction. (7)

The solution is to gradually taper off sugar, in all of its many disguises.

I say gradually because going cold turkey off of sugar at once can leave you shaky, irritable, lethargic, starving, and craving sugar.

I’ve got a saner, more effective way to get off the sugar rollercoaster in the Sugar Impact Diet. Scroll to the bottom to learn more about this cutting-edge plan that breaks your sugar addiction.

Insulin Sensitivity Strategy #6: Eat by the Plate

The magic trifecta for blood sugar balance and insulin sensitivity is protein, healthy fat, and slow, low carbs. I’ve combined them all with the plate.

And when you eat by the plate every four to six hours, you don’t feel the need to snack.

Snacking is the enemy of insulin sensitivity. Every time you eat, your insulin levels increase, which means you’re raising your risk of insulin resistance and sabotaging your metabolism when you snack.

Learn more about how to build the perfect plate here.

Insulin Sensitivity Strategy #7: Supplement Smartly

When you’re making smart food and lifestyle choices, a few well-chosen nutrients can support your body’s ability to balance blood sugar and become insulin sensitive.

Some of my favorite science-supported nutrients include:

● Chromium

● Magnesium

● Zinc

● Vanadium

● Vitamin D

● Fish oil

● Lipoic acid

● Berberine

Where do you start with these?

Begin with foundational nutrients. We’ve made that easy with our convenient Daily Essentials Multi + Omegas. Every packet combines a superior multivitamin-mineral and omega-3s fatty acids. Pack one in your purse or bag, take with a meal, and bam… you’ve met your foundational nutrient needs! *

Second, take extra vitamin D (as Shine On ™ D3+K) and Magnesium Body Calm. These two nutrients are critical for blood sugar balance and much more.

Third, for extra blood sugar support, Metabolic Reset™ combines a powerful blend of vitamins, minerals, and plant extracts to help promote fat metabolism, lean body mass, and normal appetite.*

And last but not least, L-glutamine is my favorite crave-crushing amino acid for blood sugar balance.

This workhorse supplement also boosts your master antioxidant glutathione, supports muscle recovery, and heals the gut. * Glutamine Super Dust contains therapeutic amounts of L-glutamine in an easy-to-mix powder.

Insulin Sensitivity Strategy #8: Cinnamon

The bold flavor of cinnamon gives a kick to foods and beverages… along with the potential to make you more insulin sensitive.

Animal studies show that the polyphenols from cinnamon can support insulin sensitivity, plus cinnamon may have a favorable impact on your weight. (8)

I love adding cinnamon to a loaded smoothie, but it also works great in your coffee. And this recipe for Cinnamon Roasted Pecans creates a delicious spin on this beloved nut.

Insulin Sensitivity Strategy #9: Green Tea

Green tea has earned its reputation for being very healthy. Part of that comes from epigallocatechin gallate (EGCG), a compound that can help deliver glucose into your muscle cells and lower blood sugar levels.

One review of 17 studies found that drinking green tea had favorable effects on insulin sensitivity and glucose levels. (9)

Green tea also contains an amino acid called L-theanine, which has a calming effect.

I drink 32 ounces of green tea every day. If you’re caffeine-sensitive or drinking green tea after noon, switch to decaf.

Insulin Sensitivity Strategy #10: Apple Cider Vinegar

Studies show that apple cider vinegar can significantly improve post-meal insulin sensitivity in folks who are insulin resistant. (10)

You can add apple cider vinegar to water or salad dressings. I also have a satisfying Apple Cider Vinegar Detox Tea recipe.

However you use it, always look for unpasteurized apple cider vinegar, since pasteurization can damage vitamins and enzymes.

Bonus Strategy: Lemon Juice

The polyphenols in lemon juice may help lower blood sugar and insulin levels.

One way to get lemon juice is to dilute some in no more than eight ounces of water and sip with your meal.

And for a detox and crave-crushing one-two punch, try my delicious Lemon-Aid recipe.

Conclusion: Become A Sugar Sleuth to Be More Insulin Sensitive

When you constantly pummel your bloodstream with high doses of sugar or processed carbs, you’re forcing your pancreas to crank out insulin nonstop to mop it up and tuck it away in your cells where it can be accessed as fuel.

You’re likely aware that sugar slips into places like colas and desserts. You might not know that it can sneak into your meals, in places like marinara sauce and salad dressings.

That’s why you need to be a sugar sleuth.

The best way to restore insulin sensitivity, identify sneaky sugars, and retrain your sweet tooth in just two weeks is with the Sugar Impact Diet.

In this book, I walk you through three cycles to help you taper your Sugar Impact and transition you from high to medium to low Sugar Impact foods — slowly and effectively, so you lose weight and feel better fast.

Before you go…

If you enjoyed this article, click the clap button below… And share it with friends, so they can enjoy it too! I really appreciate you, my loyal readers.

The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern. The information here is not intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

1. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance
2. https://www.ncbi.nlm.nih.gov/books/NBK507839/
3. Soares FL, de Oliveira Matoso R, Teixeira LG, Menezes Z, Pereira SS, Alves AC, Batista NV, de Faria AM, Cara DC, Ferreira AV, Alvarez-Leite JI. Gluten-free diet reduces adiposity, inflammation and insulin resistance associated with the induction of PPAR-alpha and PPAR-gamma expression. J Nutr Biochem. 2013 Jun;24(6):1105–11. doi: 10.1016/j.jnutbio.2012.08.009. Epub 2012 Dec 17. PMID: 23253599.
4. Donga E, van Dijk M, van Dijk JG, Biermasz NR, Lammers GJ, van Kralingen KW, Corssmit EP, Romijn JA. A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. J Clin Endocrinol Metab. 2010 Jun;95(6):2963–8. doi: 10.1210/jc.2009–2430. Epub 2010 Apr 6. PMID: 20371664.
5. Borghouts LB, Keizer HA. Exercise and insulin sensitivity: a review. Int J Sports Med. 2000 Jan;21(1):1–12. doi: 10.1055/s-2000–8847. PMID: 10683091.
6. Tabatabai A, Li S. Dietary fiber and type 2 diabetes. Clin Excell Nurse Pract. 2000 Sep;4(5):272–6. PMID: 11858448.
7. Lana A, Rodríguez-Artalejo F, Lopez-Garcia E. Consumption of sugar-sweetened beverages is positively related to insulin resistance and higher plasma leptin concentrations in men and nonoverweight women. J Nutr. 2014 Jul;144(7):1099–105. doi: 10.3945/jn.114.195230. Epub 2014 May 14. PMID: 24828025.
8. Couturier K, Batandier C, Awada M, Hininger-Favier I, Canini F, Anderson RA, Leverve X, Roussel AM. Cinnamon improves insulin sensitivity and alters the body composition in an animal model of the metabolic syndrome. Arch Biochem Biophys. 2010 Sep 1;501(1):158–61. doi: 10.1016/j.abb.2010.05.032. Epub 2010 May 31. PMID: 20515642.
9. Liu K, Zhou R, Wang B, Chen K, Shi LY, Zhu JD, Mi MT. Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials. Am J Clin Nutr. 2013 Aug;98(2):340–8. doi: 10.3945/ajcn.112.052746. Epub 2013 Jun 26. PMID: 23803878.
10. Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care. 2004 Jan;27(1):281–2. doi: 10.2337/diacare.27.1.281. PMID: 14694010.