Ever feel like no matter what you do—cutting carbs, exercising more, trying all the latest diets—you just can’t seem to shift the weight? You’re not alone, and it’s not just about “eating less and moving more.” One of the biggest culprits could be something you might not even know you have: insulin resistance.
I see this all the time with my clients. They come to me frustrated, convinced they’re doing everything “right,” but the scales won’t budge. If that sounds familiar, it might be time to take a closer look at what’s really going on inside your body.
What is Insulin Resistance?
Let’s break it down in simple terms. Insulin is a hormone that moves sugar (glucose) from your blood into your cells, where it’s used for energy. When you eat, your blood sugar rises, and your body releases insulin to bring it back down, hence moving the glucose into the cells where it is needed. If your blood runs at a high glucose level, the concentration in the blood irritates and damages the lining of the blood vessels over time causing the problems associated with poorly controlled diabetes such as impaired vision, kidney failure and nerve damage.
But when you’re insulin resistant, your cells stop responding properly to insulin. So, your body pumps out more and more of it, trying to get the job done. This leads to high insulin levels in the blood, which increases cravings (because your cells don’t have enough glucose), causes energy crashes, and increases fat storage—especially around the belly.
And here’s the kicker: you can be insulin resistant for YEARS without realising it. No obvious symptoms, just struggling with stubborn weight gain, fatigue, and constant hunger.
Signs You Might Have Insulin Resistance
Not sure if this applies to you? Here are some common signs:
✔️ Struggling to lose weight, especially around your middle
✔️ Feeling tired or sluggish after meals
✔️ Constant sugar or carb cravings
✔️ Energy crashes during the day
✔️ Feeling hungry soon after eating
✔️ Skin tags, dark patches of skin (especially on the neck or underarms)
✔️ PCOS or irregular periods
✔️ Acne, greasy skin/hair, facial hair
✔️ High cholesterol, high blood pressure, or a family history of type 2 diabetes
If some of these sound familiar, it might be time to take action.
So, How Can You Reverse Insulin Resistance?
The good news? Insulin resistance isn’t permanent—it’s totally possible to turn things around with some simple lifestyle changes. Here’s what really makes a difference:
1. Stop Eating So Often
Your body needs breaks between meals to reset its insulin levels. Constant snacking, even on “healthy” foods, keeps insulin high all day long. Try spacing meals out and consider intermittent fasting (12-14 hours overnight) to give your body time to rebalance.
2. Don’t drink liquid sugar!
Fruit juice, smoothies, wine, beer, squashes, milky hot drinks, sweet hot drinks, fizzy pop….you’re literally drinking liquid sugar. Many of these beverages are marketed as being ‘healthy’ but drinking fruit means your body absorbs the sugar quickly, spiking blood sugar but without any feelings of fullness and no signals to your body that you’ve just ingested many calories and energy. This all leads to insulin release and, you guessed it, over time insulin resistance. As soon as those calories hit your bloodstream they will be siphoned off and turned straight into fat.
3. Ditch Processed Carbs – they give you nothing back.
Breakfast cereals, breads, tortillas, pasta and baked goods made of pastry or dough are all full of refined flours and sugars. The gut is super efficient at absorbing these carbohydrates- ie it takes no time or effort for it to do so at all, causing that…you guessed it again – blood glucose spike followed by more insulin!
4. Prioritise Protein, Fibre & Healthy Fats
Building your meals around protein, fibre and a small amount of healthy fats such as olive/coconut oil and animal fats helps stabilise blood sugar and keeps you full for longer. Think eggs, fish, chicken, dairy, tofu, nuts, seeds, and plenty of colourful veggies.
5. Move More—But Don’t Overdo It
Exercise is great, but too much can actually backfire. Excessive high-intensity workouts (especially daily) can increase hunger and spike stress hormones, making insulin resistance worse. Instead, focus on daily movement—walking, strength training 2-3 times a week, and stretching/yoga to release happy hormones and avoid hunger pangs.
6. Sleep More, Stress Less
Poor sleep and stress are huge triggers for insulin resistance. Aim for 7-9 hours of quality sleep per night and find organic ways to manage stress—meditation, dancing, singing, light exercise, deep breathing, or just getting outside for some fresh air.
7. Don’t Fear Fats—They Help!
Healthy fats like avocados, olive oil, nuts, and seeds help keep insulin levels stable and support hormone balance. Plus, they keep you full and satisfied, reducing cravings.
8. Watch When You Eat, Not Just What You Eat
Timing matters. Eating late at night keeps insulin levels high while you sleep, making fat loss harder. Try to finish eating at least 3-4 hours before bed to allow insulin to drop overnight.
The Bottom Line
If you’re struggling to lose weight despite doing “all the right things,” insulin resistance might be at play. The good news? It’s fixable.
You don’t need to go on extreme diets or spend hours in the gym. Small, consistent changes—eating real food, moving more naturally, managing stress, and sleeping well—can make a massive difference.
So, if you’ve been feeling stuck, why not try shifting your focus? Give your body what it actually needs, and you might be surprised at how quickly things start falling into place.
Your body is always working to heal itself—you just have to give it the right tools.
