Optimise Sleep Quality and Timing

Poor sleep or disrupted rhythms raise cortisol levels and negatively impact insulin sensitivity. This is an important factor because insulin signalling pathways are impaired by elevated cortisol and sympathetic tone.

How to improve?

• Aim for 7–9 hours of continuous sleep.
• Keep a consistent bedtime.
• Avoid screens and bright light in the hour before bed.
• Create a gentle wind-down routine.
• Take a break from all screens at least an hour before sleep to prevent blue-light disruption of melatonin, which helps maintain overnight insulin sensitivity.

Engage in Targeted Resistance Training Plus Aerobic Work

Simply moving more is good, but combining strength (resistance) training with aerobic work has distinct benefits for insulin sensitivity. Muscle is a major site for glucose uptake; resistance training builds muscle mass and improves how muscles use glucose.

How to apply:

• Include 2–3 sessions per week of resistance exercises (e.g., weighted squats, rows, push-ups).
• Add ~150 minutes per week of moderate aerobic activity. Our home workouts are designed to help you improve your metabolic health. Head to our digital classes section to know more.
• Time your carbohydrate intake after workouts since your body stays more insulin-sensitive for up to 24 hours.

Related Story: Five Ways In Which Strength Training Boosts Your Health

Address Visceral Fat Specifically

Excess visceral adiposity is strongly linked to insulin resistance; it secretes inflammatory signals that impair insulin action. It's not just overall weight, but where the fat sits that drives metabolic risk.

What can be done:

• Combine a calorie-sensible diet, strength training, and adequate sleep.
• Monitor waist circumference (e.g., > 94 cm in men, > 80 cm in women as general risk thresholds).
• Swap refined carbs for fibre-rich whole foods to support midsection fat-loss.

Feed Your Gut Flora With Soluble Fibre and Polyphenols

Gut health and insulin sensitivity are increasingly recognised as linked. Soluble fibre feeds beneficial bacteria, which support improved insulin response. A healthier microbiome produces short-chain fatty acids that improve insulin signalling and reduce inflammation.

Diet tip:

• Include 25–30 g of fibre daily, including 5–10 g from soluble fibre.
• Add foods like oats, flaxseed, pulses, apples, legumes, colourful vegetables.
• Include polyphenol-rich foods like berries, leafy greens, and nuts.
• Increase fibre gradually to avoid digestive discomfort.

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Moderate Carbohydrate Quality and Distribution

Not all carbs are equal. Low-glycaemic carbs, sensible timing, and spreading intake throughout the day help stabilise blood sugar. Large spikes force the pancreas to release more insulin, worsening resistance.

Diet tip:

• Prioritise complex carbs like whole grains, legumes, and vegetables.
• Limit refined carbs and added sugars.
• Spread carbohydrate intake instead of relying on one large meal.
• Try switching rice for quinoa.

Explore our diet consultation packages for customised solutions.

Prioritise Vitamin D and Magnesium Status

According to a 2021 study published in the National Library of Medicine, inadequate vitamin D and suboptimal magnesium levels are linked with increased insulin resistance. Vitamin D supports insulin signalling and pancreatic beta-cell health, while magnesium supports glucose metabolism.

What can be done:

• Check your 25(OH)D and serum magnesium levels.
• Get safe sun exposure (10–20 minutes in the morning or late afternoon).
• Eat magnesium-rich foods like leafy greens, nuts, and whole grains.
• Take supplements only if deficient, under medical supervision.
• Consume vitamin D with a fat-containing meal for better absorption.

Related Story: Vitamin D Deficiency: What You Need To Know

Incorporate Strategic Intermittent Fasting or Time-Restricted Eating

Controlled fasting or reduced eating windows can improve insulin sensitivity by lowering insulin secretion and promoting metabolic flexibility. Fewer fed hours means less insulin demand, giving cells time to reset.

How to apply:

• Try a 10-hour eating window (e.g., 8 am–6 pm) with a 14-hour overnight fast.
• Avoid late-night carbohydrate-heavy snacks.
• Start slow with a 12-hour window if you have metabolic conditions.
• Consult your GP before making fasting changes.

Manage Stress and Minimise Cortisol Dysregulation

Chronic stress elevates cortisol, hindering insulin action and increasing glucose release from the liver. Over time, frequent 'fight-or-flight' activation can worsen insulin resistance.

How to practise:

• Include daily mindfulness, breathwork, yoga, or nature walks.
• Schedule restorative routines.
• Track signs like sleep quality and hunger to understand stress load.

Join our 2-week meditation program today!

Prioritise Recovery From Exercise and Daily Life

Recovery is not just sleep hours; it’s also about muscle repair and managing inflammation. Poor recovery or overtraining may worsen insulin sensitivity through elevated cortisol.

What to do:

• Allow 24 hours of recovery for the same muscle group after high-intensity workouts.
• Include lighter activity days.
• Optimise nutrition post-exercise: include protein, carbs, and healthy fat within an hour.
• Watch for signs of under-recovery like soreness, low mood, or sleep disturbance.

Related Story: 7 Ways To Boost Post-Workout Muscle Recovery