5 Science-Backed Ways to Improve Insulin Resistance & Boost Energy

We know we bang on about insulin resistance. A lot. If you’ve ever thought, “Yes doctors, I get it, insulin,” you’re not alone.

The reason we feel so passionately about it is simple — we’ve seen insulin resistance quietly steal people’s energy, confidence, and health for years before they ever get a clear explanation.

We’ve also lived it. Dr Mary tackled insulin resistance with PCOS, and Dr Lucy knows the exhausting treadmill of dieting that stops working until you address the real metabolic drivers.

When you improve insulin sensitivity, it’s not just a blood test win. People often get more energy, fewer cravings, better mood, better sleep, and a body that finally starts responding again.

5 Ways to Improve Insulin Resistance

Here are five evidence-based ways to start improving your insulin sensitivity this week.

1. Build Meals from Low Carb Real Food

Start by reducing sugars and refined starches — especially liquid sugar and snack foods.
Base your meals on protein (meat, fish, eggs, Greek yoghurt, cottage cheese), non-starchy vegetables, and healthy fats like olive oil, avocado, and butter if it suits you.

This combination lowers glucose spikes, reduces insulin demand, and helps you feel full so you’re not fighting hunger all day.

2. Prioritise Protein at Breakfast and Lunch

Many people do “carbs in the morning, cravings in the afternoon.”

A higher-protein first meal often leads to steadier energy and fewer snacks because protein supports satiety hormones and reduces the blood sugar rollercoaster.

If breakfast isn’t your thing, that’s fine too. The key is that your first meal of the day doesn’t kick off a spike-and-crash cycle.

3. Use Your Muscles on Purpose

Your muscles are one of your biggest insulin-sensitive organs.

Resistance training builds insulin sensitivity over time, and walking uses glucose right now.

A practical target is 2–3 sessions a week of strength training plus a walk most days. Bonus points for a 10–15 minute walk after meals when you can.

4. Create Gaps Between Meals So Insulin Can Fall

Constant grazing keeps insulin levels elevated and makes it harder for your body to access stored fuel.

You don’t need extreme fasting. Start simple — structure your day with meals and fewer snacks, and aim for a clear overnight break of around 12 hours.

If you take insulin or sulfonylureas, or you have a history of disordered eating, please do this with medical guidance.

5. Treat Sleep and Stress Like Metabolic Medicine

Poor sleep and chronic stress make your body more insulin resistant, even if your food is “perfect.”

Choose one sleep lever (like a consistent bedtime, morning light, screen curfew, or treating sleep apnoea) and one stress lever (like a daily walk, breath practice, journaling, boundaries, or connection).

These are not “nice extras.” They directly change hormones that affect insulin and appetite.

Small Actions, Big Change

What we see again and again is this: when you rebalance your metabolic hormones — especially insulin — your body starts working with you instead of against you.

And it doesn’t require perfection. It just takes small, consistent actions repeated until they become your new normal.

Once these foundations are in place, the next step is to support your metabolism and overall health with six practical pillars that keep your body and mind in balance:

• Sustenance – Focus on nourishing your body with low carb, real food that keeps your blood sugar stable and your energy steady throughout the day.
• Sleep – Prioritise deep, restorative rest to balance hormones, improve recovery, and support emotional resilience.
• Strength – Use your muscles on purpose. Regular movement and resistance training help your body stay insulin sensitive and metabolically strong.
• Stress – Manage life’s pressures with mindfulness, relaxation, and self‑compassion. A calmer nervous system supports better hormonal balance.
• Sunlight – Get natural light each day, especially in the morning. It helps regulate your circadian rhythm, boosts mood, and supports vitamin D levels.
• Social Connection – Stay engaged with loved ones and community. Genuine human connection is powerful medicine for both emotional and physical wellbeing.

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework:

• Strategies to improve your metabolism
• Brain-based skills to overcome self-sabotage
• Tools to make it easy to implement

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!