Insulin resistance has become a widespread problem with symptoms like abdominal fat, skin tags, and sugar cravings. It can lead to serious health issues like type 2 diabetes, PCOS, and heart disease.

However, the good news is that insulin resistance is reversible with a few lifestyle and diet changes. In this article, we will discuss the foods to eat to reverse insulin resistance, as well as some strategies to improve insulin sensitivity.

A study published in the Clinical Journal of Clinical Endocrinal Metabolism found that with every 10% increase in muscle mass, there was an 11% reduction in insulin resistance and a 12% drop in prediabetes. As this and many other studies have concluded, there's multiple benefits to a focus on physical activity; it helps with blood sugar control and insulin sensitivity.  

Here are the 12 ways to reduce insulin resistance and improve insulin sensitivity:

1. Reduce Carbohydrates: The first step to reversing insulin resistance is to reduce carbohydrates, especially ultra-processed foods, which stimulate insulin the most. Instead, focus on eating low glycemic foods such as whole grains, fruits, and vegetables. Processed foods are often high in sugar and refined carbohydrates, which can worsen insulin resistance. Instead, focus on eating whole, unprocessed foods.
2. Increase Fiber Intake: Fiber reduces insulin resistance by slowing down the absorption of glucose into the bloodstream, which helps regulate blood sugar levels. Unicity Balance is a dietary food-based supplement that contains soluble and insoluble fibers and minerals that ha been clinically proven to support healthy blood sugar levels, which improves insulin sensitivity.
3. Prioritize Protein: Protein is an essential nutrient that helps to build and repair tissues in the body. It also helps to keep you full and satisfied. Every meal should be prioritized with protein. The current Recommended Dietary Allowance (RDA) for protein is 0.8g/kg of body weight per day for adults, but evidence suggests that this level may not be sufficient for older adults. Several studies suggest that an intake of 1.0-1.2g/kg of body weight per day. 
4. Increase Healthy Fats: When you reduce carbs in your diet, it's essential to increase healthy fats. This way of eating is also known as the ketogenic or keto diet. Healthy fats include olive oil, avocado, nuts, and seeds.
5. Intermittent Fasting: Intermittent fasting is an effective way to improve insulin sensitivity. There are different variations of intermittent fasting, but the one recommended as part of the Feel Great System is a 12 to 16 hour time-restricted eating period, where you would eat two meals in the 12 to 14 hour time period (such as lunch and dinner) spacing your meals 4 hours apart. This method of fasting as part of the Feel Great System involves replacing breakfast with Unicity yerba mate to take advantage of the many health benefits as well as metabolism boosting, cognitive and appetite suppressing benefits. 
6. Drink Water: Staying hydrated is crucial for overall health, including insulin sensitivity. Your muscles are made up of 70% water, and Stay Hydrated, Stay Healthy: Discover the Health Benefits of Unicity Unimate and Matcha can affect their function and growth. Aim for at least eight glasses of water per day.
7. Limit Alcohol: Alcohol can worsen insulin resistance and increase the risk of developing type 2 diabetes. If you choose to drink, limit your intake to one drink per day for women and two drinks per day for men.
8. Get Enough Sleep: Lack of sleep can contribute to insulin resistance. Your muscles need time to recover and repair after exercise, and sleep is essential for that. Aim for 7-9 hours of sleep each night.
9. Exercise Regularly: Exercise can help to improve insulin sensitivity and reduce the risk of developing type 2 diabetes. Aim for at least 30 minutes of moderate-intensity exercise per day.
10. Reduce stress: Stress can lead to muscle breakdown and hinder muscle growth. Try to manage your stress through relaxation techniques, such as meditation or deep breathing.
11. Supplement with Protein: adding an additional daily source of protein, especially as a post-exercise protein, can help increase muscle size and strength, especially when used as a meal replacement or combined with resistance training as a post-exercise recovery protein shake. 
12. Very your workouts: To keep your muscles challenged and prevent plateaus, switch up your workouts by trying new exercises, using different weights or resistance bands, or changing your workout routine. Practicing progressive overload with your exercises helps to in muscle growth. This means gradually increasing the weight, reps, or sets of your exercises over time to continue challenging your muscles and promoting growth.

It's important to remember that building lean muscle tissue and reducing insulin resistance is a gradual process that requires consistency and patience. Additionally, Diabetes Canada recommends physical activity for people with diabetes to achieve various health benefits, including improved glycemic control, reduced insulin resistance, and weight loss maintenance.

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