On Insulin Resistance and Insulin Spikes

The other day at work, I cared for a patient who had many questions about her diabetes. I always appreciate when patients want to discuss their medical conditions, as it gives me the opportunity to provide meaningful and practical education.

I wrote a brief note for her and thought I would share it with you, the readers. It focused on managing insulin spikes. Even if you do not have diabetes, there is still a great deal you can learn from it.

Below are 15 tips. Read them, and feel free to leave your comments.

1. Build Muscle (Resistance Training)

• Muscle = largest glucose storage site

• Improves insulin sensitivity

• Aim: 2–3 sessions/week

• Methods: weights, bands, bodyweight

2. Control Glucose Spikes (Not Eliminate Carbs)

• Carbs are not the enemy

• Problem = rapid, large spikes

• Focus on:

  • Portion size

  • Slow-digesting carbs

  • Balanced meals

3. Eliminate Liquid Calories

Avoid:

• Juice

• Smoothies

• Sugary coffee drinks

• Energy drinks

Why:

• No fiber → rapid absorption → sharp spikes

4. Pair Carbs with Protein & Fat

Benefits:

• Slower digestion

• Smaller glucose rise

• Longer satiety

Examples:

• Toast + eggs / nut butter/omelets 

• Fruit + nuts / yogurt

• Rice + fish / chicken / olive oil

5. Stop Constant Snacking

Problem:

• Frequent eating → constantly elevated insulin

Goal:

• Create clear gaps between meals

• Allow insulin to return to baseline

6. Manage Chronic Stress

I am a victim of this one myself I told this lady.

Stress hormones:

• Cortisol & adrenaline ↑ glucose

Strategies:

• Meditation / breathwork

• Nature exposure

• Boundaries & recovery time

7. Eat Food in the Right Order

Sequence:

• Fiber
• Protein & fat
• Carbs

Effect:

• Can reduce post-meal glucose spikes significantly

8. Prioritize Sleep

Poor sleep:

• Worsens insulin resistance rapidly

• Increases cravings

Aim:

• 7–9 hours/night

• Consistent schedule

9. Avoid “Naked Sugars”

Never eat sweets alone.

Better:

• Eat at end of a mixed meal

Why:

• Protein/fat/fiber buffer absorption

10. Measure Fasting Insulin

Glucose = late marker
Insulin = early warning sign

General targets:

• Lower = better metabolic health

Purpose:

• Detect insulin resistance early

11. Reduce Ultra-Processed Foods

Characteristics:

• Industrial ingredients

• Easy to overeat

• Rapid digestion

Rule of thumb:

• Few ingredients

• Recognizable foods

12. Move After Meals

Simple & powerful:

• 10–15 min walk

Effect:

• Muscles pull glucose without much insulin

13. Align Eating with Circadian Rhythm

Better glucose control:

• Earlier in the day

Recommendations:

• Larger breakfast/lunch

• Lighter/earlier dinner

• Finish eating 2–3 hrs before bed

14. Look Beyond Blood Sugar Alone

Helpful markers:

• HbA1c

• Fasting insulin

• Lipid profile

• Triglyceride / HDL ratio

Reason:

• Risk develops gradually

15. Create Insulin-Free Periods

Concept:

• Time-restricted eating

Simple start:

• Stop eating after dinner

• Resume at breakfast

Benefit:

• Insulin falls → metabolic reset

The Core Message

✔ Insulin resistance develops slowly and silently
✔ Small daily habits compound powerfully
✔ Focus on consistency, not perfection

Brough to you by Pal Ronnie