Insulin resistance occurs when the body's cells do not respond effectively to insulin, leading to higher blood sugar levels. While it may progress to pre-diabetes or type 2 diabetes, lifestyle changes can often reverse these conditions.

Begin with 400 to 500 mL of water enriched with high-quality electrolytes, free from added sugars. This helps maintain proper hydration without diluting body electrolyte levels.

• Hydration supports general health, especially for blood sugar regulation.

Add a tablespoon of apple cider vinegar to your morning hydration. Research suggests it may improve insulin sensitivity by aiding cells in glucose absorption.

A morning walk, with direct exposure to sunlight, can sync your circadian rhythm, enhancing sleep quality—a critical component of insulin sensitivity.

• Exercise allows cells to utilize glucose without insulin, potentially lowering insulin levels.

Delay your caffeine intake until at least 90-120 minutes after waking. This timing allows caffeine to be more effective, preventing energy dips later in the day.

Key supplements like vitamin D3, iodine, and magnesium support insulin sensitivity. Optimize your intake through a balanced diet or supplementation, especially if deficiencies are likely.

Finish your last meal at least three hours before bedtime to promote better digestion and restful sleep. Adequate sleep positively impacts insulin sensitivity.

Limit light exposure after sunset to support melatonin production, enhancing sleep quality. Use dim lighting, avoid electronic screens or wear blue light blocking glasses to create a calm environment.

Consistency in these habits can lead to significant improvements in managing insulin resistance. Prioritize sleep, balanced meals, regular movement, and strategic supplementation to support overall metabolic health.

"Focus on practicality. Lifestyle changes don’t require drastic measures to be effective," advises the podcast host.