Insulin Resistance: Symptoms, Causes & How to Improve Insulin Sensitivity Naturally
Insulin Resistance: Symptoms, Causes & How to Improve Insulin Sensitivity Naturally
Struggling With Energy, Cravings or Weight Gain?
If you've noticed:
- Constant hunger
- Energy crashes
- Sugar cravings
- Difficulty losing weight
- Brain fog
- Increasing waist circumference
- Afternoon fatigue
insulin resistance may be contributing.
Insulin resistance is one of the most common drivers of metabolic dysfunction and often develops gradually over many years. It may be present long before blood glucose levels reach the diabetic range.
The encouraging news?
Many people can improve insulin sensitivity through nutrition, movement, sleep and sustainable lifestyle habits.
This guide explains:
✔ What insulin resistance is
✔ Common symptoms and causes
✔ The connection between muscle and blood sugar
✔ Practical ways to improve insulin sensitivity naturally
✔ How protein supports metabolic health
✔ Where bone broth and functional nutrition fit into a healthy lifestyle
What Is Insulin Resistance?
Insulin is a hormone produced by the pancreas.
Its role is to help move glucose (sugar) from the bloodstream into cells where it can be used for energy.
In healthy metabolism:
- You eat food.
- Blood sugar rises.
- Insulin is released.
- Glucose enters cells.
- Blood sugar returns to normal.
With insulin resistance, cells become less responsive to insulin.
As a result:
- More insulin is required.
- Blood sugar becomes harder to regulate.
- The pancreas works harder.
- Metabolic health gradually declines.
Over time, insulin resistance may contribute to:
- Prediabetes
- Type 2 diabetes
- Cardiovascular disease
- Fatty liver disease
- Weight gain
- Metabolic syndrome
Common Symptoms of Insulin Resistance
Many people have insulin resistance without realising it.
Common signs may include:
Energy Crashes
Feeling tired after meals or needing caffeine to get through the day.
Sugar Cravings
Especially during the afternoon and evening.
Difficulty Losing Weight
Particularly around the abdomen.
Increased Hunger
Feeling hungry despite eating enough.
Brain Fog
Difficulty concentrating or maintaining focus.
Mood Fluctuations
Blood sugar instability can influence energy and mood.
Increasing Waist Circumference
Abdominal fat is strongly associated with insulin resistance.
What Causes Insulin Resistance?
Insulin resistance rarely develops because of one factor.
Instead, it usually results from a combination of influences.
Diet
Frequent consumption of:
- Sugary drinks
- Highly processed foods
- Refined carbohydrates
may contribute to metabolic dysfunction.
Physical Inactivity
Muscle plays a major role in glucose disposal.
Reduced activity can reduce insulin sensitivity.
Poor Sleep
Sleep affects:
- Blood sugar regulation
- Appetite hormones
- Recovery
- Metabolic health
Chronic Stress
Long-term stress influences:
- Cortisol
- Appetite regulation
- Blood sugar balance
Hormonal Changes
Ageing, menopause and hormonal shifts may affect insulin sensitivity.
Genetics
Family history can increase susceptibility.
Why Insulin Sensitivity Matters
Improving insulin sensitivity may support:
- More stable energy
- Reduced cravings
- Improved metabolic flexibility
- Healthier body composition
- Better blood sugar control
- Long-term metabolic health
Many people focus solely on weight loss.
However, improving insulin sensitivity often makes healthy weight management easier.
Muscle: Your Biggest Blood Sugar Organ
One of the most important concepts in metabolic health is that:
Muscle acts as a glucose sink.
After eating, muscles absorb glucose from the bloodstream and use it for energy.
The more metabolically active muscle you have:
- The better glucose disposal tends to be
- Blood sugar spikes may be lower
- Metabolic flexibility improves
This is why resistance training is strongly associated with improved insulin sensitivity.
Muscle isn't simply about strength.
It is one of the body's most important metabolic organs.
Related reading:
Muscle, Metabolism & Lifelong Health: Why Muscle Matters at Every Age
Metabolic Flexibility: Why It Matters
Healthy metabolism relies on the body's ability to switch between carbohydrates and fat for fuel.
This is known as metabolic flexibility.
Poor metabolic flexibility is often associated with:
- Constant hunger
- Energy crashes
- Blood sugar instability
- Difficulty losing weight
Improving insulin sensitivity and building muscle help restore this flexibility.
Read more:
Metabolic Flexibility: The Key to Fat Burning, Energy, Healthy Ageing & Metabolic Health
How To Improve Insulin Sensitivity Naturally
1. Prioritise Protein
Protein helps support:
- Satiety
- Muscle maintenance
- Recovery
- Stable eating patterns
Good sources include:
- Fish
- Eggs
- Poultry
- Meat
- Legumes
- Greek yoghurt
- Bone broth
Broth & Co Bone Broth provides approximately 5 g of naturally occurring protein per serve.
2. Build Balanced Meals
Aim to combine:
✔ Protein
✔ Fibre
✔ Healthy fats
✔ Whole-food carbohydrates
For example:
- Salmon
- Vegetables
- Olive oil
- Sweet potato
Balanced meals may help support more stable energy and appetite regulation.
3. Reduce Ultra-Processed Foods
Ultra-processed foods are often:
- Highly refined
- Low in fibre
- Easy to overconsume
Replacing them with whole foods improves dietary quality and satiety.
Deep Dive:
Excessive Sugar & Ultra-Processed Foods
4. Improve Meal Timing
Many people benefit from:
- Structured meals
- Less grazing
- Reduced snacking
Allowing time between meals may help support appetite regulation and metabolic flexibility.
Deep Dive:
A Healthy Diet Focuses on Timing too
5. Move After Meals
One of the simplest and most effective habits.
Even a 10–15 minute walk after eating may help improve glucose disposal because active muscles absorb glucose directly from the bloodstream.
6. Prioritise Sleep
Sleep influences:
- Insulin sensitivity
- Appetite hormones
- Energy
- Recovery
Aim for consistent sleep habits whenever possible.
7. Build Muscle
Resistance training remains one of the most powerful tools for metabolic health.
You don't need to spend hours in the gym.
Simple activities such as:
- Walking
- Resistance bands
- Bodyweight exercises
- Strength training
can all support insulin sensitivity.
Learn More:
Why Protein and Resistance Training Work Better Together
8. Manage Stress
Chronic stress influences:
- Cortisol
- Appetite
- Blood sugar
Helpful strategies include:
- Walking
- Meditation
- Breathing exercises
- Spending time outdoors
Learn More:
Nutrition for Stress Resilience: 10 Foods That Support Mood, Focus & Nervous System Health
Where Bone Broth Fits
Bone broth is not a treatment for insulin resistance.
However, it provides:
- Naturally occurring protein
- Hydration
- Collagen-derived amino acids
- A convenient whole-food option
Many people enjoy bone broth:
- Between meals
- Before meals
- After exercise
- As part of soups and meals
Broth & Co Bone Broth powders and concentrates make daily use simple.
Supporting the Gut-Metabolism Connection
Emerging research highlights the close relationship between gut health and metabolic wellbeing.
Supporting digestive health through:
- Protein
- Fibre-rich foods
- Vegetables
- Hydration
- Whole-food nutrition
helps provide a strong foundation for overall health.
Related articles
Daily Gut Health Routine: Simple Habits for Digestive Wellbeing, Energy & Microbiome Health
Metabolic Nutrition: Supporting Muscle Health, Satiety & Natural GLP-1 Responses Through Nutrition
Blood Sugar-Friendly Recipes
Morning Metabolic Broth
Ingredients
- 1 cup Broth & Co Bone Broth
- Juice of ½ lemon
- Pinch sea salt
Method
Warm gently and enjoy before breakfast.
Balanced Blood Sugar Bowl
Ingredients
- 150 g grilled chicken
- Mixed greens
- Half avocado
- Roasted sweet potato
- Olive oil
Combine and serve.
Chicken and Vegetable Soup
Ingredients
- 1 litre bone broth
- 2 carrots
- 2 celery stalks
- 1 zucchini
- 2 cups shredded chicken
- Fresh parsley
Simmer vegetables for 20 minutes.
Add chicken and serve warm.
Protein & Fibre Smoothie
Ingredients
- 1 serve BC Beauty Healthy Glow
- 1 cup almond milk
- ½ cup berries
- Spinach
- 1 tbsp chia seeds
Blend and enjoy.
Evening Ginger Broth
Ingredients
- 1 cup bone broth
- Fresh grated ginger
Warm and sip slowly.
Common Mistakes
Skipping Protein
Can increase hunger and cravings.
Constant Snacking
May make appetite regulation more difficult.
Ignoring Sleep
Sleep is a major metabolic regulator.
Looking For Quick Fixes
Metabolic health improves through consistent habits.
Avoiding Strength Training
Muscle is one of the body's greatest allies for blood sugar control.
A Simple Daily Framework
Morning
- Hydration
- Protein-rich breakfast
- Optional bone broth
Lunch
- Protein
- Vegetables
- Healthy fats
Afternoon
- Walk
- Protein snack if needed
Evening
- Balanced meal
- Prioritise sleep
Daily consistency matters far more than perfection.
Frequently Asked Questions
Can insulin resistance be reversed?
Many people can significantly improve insulin sensitivity through nutrition, physical activity, sleep and lifestyle changes. Individual results vary and medical advice should always be sought where appropriate.
What is the fastest way to improve insulin sensitivity?
Consistent improvements typically come from combining:
- Protein-rich meals
- Strength training
- Walking
- Better sleep
- Less ultra-processed food
rather than relying on a single intervention.
Does walking help insulin resistance?
Yes. Walking after meals may help muscles absorb glucose from the bloodstream.
Can bone broth help insulin resistance?
Bone broth is not a treatment for insulin resistance. However, it provides naturally occurring protein and can be included within balanced dietary patterns focused on metabolic health.
Why is muscle important for blood sugar control?
Muscle acts as a glucose sink, helping remove glucose from the bloodstream and improving insulin sensitivity.
Final Thoughts
Insulin resistance is one of the most important drivers of modern metabolic dysfunction.
Fortunately, small, consistent changes can have a profound impact.
Focus on:
✔ Protein at every meal
✔ Building muscle
✔ Walking daily
✔ Better sleep
✔ Whole foods
✔ Less ultra-processed food
✔ Consistent habits
Because improving insulin sensitivity is rarely about extreme diets.
It's about creating a lifestyle that supports stable energy, metabolic health and long-term wellbeing.
Related Reading
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Dive deeper:
Leaky Gut, Intestinal Permeability & Gut Barrier Function: The Complete Guide
Chronic Inflammation Explained: Diet, Lifestyle, Gut Health & Everyday Wellbeing