by georgia hartmann
Women’s Health Expert
Insulin resistance—the driver of PCOS, obesity, diabetes, cardiovascular disease, and more.
The good news is that you can prevent and reverse insulin resistance naturally.
Here are my 6 steps.
1. Test
Test fasting insulin alongside fasting glucose and HbA1c in the blood. other tests may also be beneficial depending on your health history and symptoms.
2. Avoid processed sugars
Avoid all processed sugars. Regularly eating foods such as cakes, biscuits, sweets, processed snacks and fried foods pushes you deeper into insulin resistance. Natural sugars found in fruit and vegetables are ok.
3. Start resistance training
Start resistance training. Working your muscles with resistance have shown to have greater effects on insulin. Weights and Pilates are my preference. [1]
4. Prioritise sleep
Prioritise good quality sleep. A small study published in the Journal of Endocrinology & Metabolism reported that sleep deprivation in a single night can induce insulin resistance in healthy adults. [2]
5. Get on top of stress
We know chronic stress increases insulin resistance which then increases weight gain. Managing your stress is achieved by firstly determining the stressors in your life, then utilising lifestyle modifications, nutritional supplementation & herbal medicine to help you become more resilient. [3]
6. Get expert help
Obtain expert guidance on nutritional and herbal medicine supplementation to help insulin sensitivity.
[1] PMID: 28879026
[2] PMID: 20371664
[3] PMID: 26830350
women’s health expert
by georgia hartman
Women’s Health Expert