After a couple of years of stress eating, over consuming social media (which jacked up my stress hormones), and not taking care of myself to the best of my ability, I unfortunately ended up with insulin resistance.
Insulin resistance happens when your cells stop responding typically to the insulin your body makes, so sugar builds up in your blood. This leads to weight gain, fatigue, even diabetes over time if not corrected early enough.
What are Symptoms of Insulin Resistance?
Insulin resistance can cause a variety of symptoms, but some of the main ones are:
- Fatigue, sugar cravings, weight gain, etc.
- Neurologic issues – brain fog, mood changes
- High blood sugar levels
- Skin changes like acne, tags
- Sleep problems
- Nutritional deficiencies
For me personally, my blood sugar levels were medically okay, but I experienced exhaustion after meals, intense sugar cravings, and pretty substantial weight gain.
Can Insulin Resistance Be Reversed Naturally?
Yes! As long as insulin resistance has not progressed to diabetes or something more serious, it can be reversed by lifestyle interventions (and medication like Ozempic sometimes is necessary).
There are also supplements that you can take in addition to lifestyle and diet changes that can help reverse the signs of insulin resistance.
An important note: I am not a doctor! I am basing this information on my research and what worked for me. But please consult your doctor if you have any questions.
#1: Apple Cider Vinegar (Before Meals)
Dosage I use: If I’m using regular Apple Cider Vinegar, I put a tablespoon in about 6 oz of water, and drink it ~20 minutes before a carb-heavy meal.
If I am using GlucoBitters, I put a dropper in a couple oz of water! It’s that easy 🙂
Why I Love It: This is a really simple and cheap way to help curb blood sugar spikes and crashes!
#2: Inositol
Inositol helps make cells more insulin sensitive so they let sugar in and do their job again. By taking an inositol supplement, you essentially help recondition your cells to properly respond to insulin again, lowering blood sugar levels that are dangerously high when you have resistance.
Dosage I use: I take 2 scoops a day of the dry powder. I honestly love the taste so I don’t mix it with water!
Why I Love It: it is quick & easy, It helps me with both insulin resistance issues and PCOS issues, and tastes great!
#3: Berberine
Berberine is an incredible antioxidant compound that helps stimulate insulin receptors, giving them a wake-up call to do their job and let sugar into your cells. By taking berberine, those stubborn insulin receptors perk up and activate again, enabling your body to lower sky-high blood sugar levels caused by resistance.
Dosage I Take: Full disclosure, I don’t take Berberine. At the beginning of my journey I researched Inositol and Berberine, and was warned not to take them at the same time. I chose Inositol and had great results, so I never pursued Berberine. I have friends that LOVE this supplement and swear by it.
Why I Love It: It is easy to take!
#4: Ceylon Cinnamon
Dosage I Take: I sprinkle cinnamon on my yogurt & berry bowl in the morning. Such an easy way to get the benefits of this amazing herb!
Why I Love It: Cinnamon is a blood sugar sensitizing herb, and it also happens to be one of my favorite spices. I choose to use Ceylon cinnamon rather than regular cinnamon which contains coumarin that can harm the liver in high doses.
#5: Vitamin D
Vitamin D enhances insulin sensitivity and glucose control, helping reverse insulin resistance, but needs vitamin K2 working synergistically to properly channel the sugar out of the blood. So I make sure to take the Vitamin D + K2 formulation.
Dosage I Use: I take the 2 recommended drops, 1-2 times a day. Easy as that!
Why I Love It: Thorne is a very trustworthy supplement company, and I love that this is a liquid formula. Each bottle has 600 servings in it, so this is a very cost effective supplement to take.
In Conclusion
Reversing insulin resistance, and making the necessary lifestyle and diet changes in order to do so, can be very difficult (I am working on content now with actionable health tips regarding diet and exercise!). However, we have supplements at our disposal to help ease the process.
I wish you so much luck on your healing journey, if you have any questions or try out any of these supplements, please feel free to contact me!