Insulin Resistance: Symptoms, Causes & How to Improve It Naturally
Insulin Resistance: Symptoms, Causes & How to Improve It Naturally (With Recipes)
Struggling with Energy, Cravings or Weight Gain? Insulin Resistance Could Be the Missing Link
If you've noticed:
-
Constant hunger
-
Energy crashes
-
Sugar cravings
-
Difficulty losing weight
-
Brain fog
-
Increasing waist circumference
👉 Insulin resistance may be contributing.
Insulin resistance is one of the most common metabolic health issues affecting modern adults. It often develops gradually over many years and can exist long before blood sugar levels reach the diabetic range.
The good news?
Insulin sensitivity can often be improved through nutrition, movement, sleep and sustainable lifestyle habits.
This guide explains:
✔ What insulin resistance is
✔ Common symptoms and causes
✔ How insulin affects metabolism
✔ The connection between muscle, blood sugar and fat storage
✔ Practical strategies to improve insulin sensitivity
✔ Blood sugar-friendly recipes
✔ Where bone broth and functional nutrition fit into a healthy lifestyle
To make healthy habits easier, you can explore whole-food nutrition options from Broth & Co:
👉 https://brothandco.com.au/pages/shop
What Is Insulin Resistance?
Insulin is a hormone produced by the pancreas.
Its primary 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 control
-
The pancreas works harder
-
Metabolic health gradually declines
Over time, this may contribute to:
-
Prediabetes
-
Type 2 diabetes
-
Cardiovascular disease
-
Fatty liver disease
-
Weight gain
Common Symptoms of Insulin Resistance
Many people have insulin resistance without realising it.
Common signs may include:
Energy Crashes
Feeling tired shortly after meals.
Sugar Cravings
Particularly in the afternoon or evening.
Difficulty Losing Weight
Especially around the abdomen.
Increased Hunger
Feeling hungry despite eating enough food.
Brain Fog
Difficulty concentrating or maintaining focus.
Mood Fluctuations
Blood sugar instability can affect mood and energy.
Increased Waist Circumference
Abdominal fat is strongly associated with insulin resistance.
What Causes Insulin Resistance?
Insulin resistance rarely develops from a single 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 deprivation influences:
-
Blood sugar regulation
-
Appetite hormones
-
Metabolic health
Chronic Stress
Long-term stress can affect:
-
Cortisol
-
Blood sugar
-
Appetite regulation
Genetics
Family history may increase susceptibility.
Hormonal Changes
Ageing, menopause and other hormonal shifts can influence insulin sensitivity.
Why Insulin Sensitivity Matters
Improving insulin sensitivity can support:
-
Stable energy
-
Better blood sugar control
-
Reduced cravings
-
Improved metabolic flexibility
-
Healthier body composition
-
Long-term metabolic health
Many people focus solely on weight loss.
However, improving insulin sensitivity often makes healthy weight management easier.
Muscle: The Most Overlooked Tool for Blood Sugar Control
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
-
The lower blood sugar spikes may be
-
The greater metabolic flexibility becomes
This is one reason why resistance training is strongly associated with improved insulin sensitivity.
Muscle is not just for strength.
It is one of the body's most important metabolic organs.
How to Improve Insulin Sensitivity Naturally
1. Prioritise Protein
Protein helps support:
-
Satiety
-
Blood sugar stability
-
Muscle maintenance
-
Recovery
Examples include:
-
Fish
-
Eggs
-
Poultry
-
Meat
-
Legumes
-
Bone broth
A serve of Broth & Co Bone Broth provides approximately 5g of naturally occurring protein.
2. Build Balanced Meals
Rather than eating carbohydrates alone, combine:
-
Protein
-
Fibre
-
Healthy fats
This may help support more stable energy levels and greater meal satisfaction.
A balanced plate might include:
-
Grilled salmon
-
Vegetables
-
Olive oil
-
Sweet potato
3. Reduce Ultra-Processed Foods
Ultra-processed foods are often:
-
Low in fibre
-
Highly refined
-
Easy to overconsume
Replacing these foods with whole-food alternatives may improve dietary quality.
4. Improve Meal Timing
Many people benefit from:
-
Structured meals
-
Reduced grazing
-
Less constant snacking
Allowing time between meals may help support appetite regulation and metabolic flexibility.
5. Move After Meals
One of the simplest strategies available.
Even a 10–15 minute walk after eating may help improve glucose disposal.
This works because active muscles absorb glucose directly from the bloodstream.
6. Prioritise Sleep
Sleep influences:
-
Insulin sensitivity
-
Appetite hormones
-
Recovery
-
Energy
Aim for consistent sleep habits whenever possible.
7. Manage Stress
Chronic stress can affect:
-
Blood sugar
-
Cortisol
-
Appetite
Helpful strategies include:
-
Walking
-
Breathing exercises
-
Meditation
-
Time outdoors
Where Bone Broth Fits
Bone broth is not a treatment for insulin resistance.
However, it can support a healthy lifestyle by providing:
-
Naturally occurring protein
-
Hydration
-
Satiety
-
A convenient whole-food option
Many people enjoy bone broth:
-
Between meals
-
Before meals
-
As part of soups and meals
-
During busy days
Broth & Co Bone Broth is available in convenient powders and concentrates that make daily use simple.
The Broth & Co Gut Health Study
In 2021, Broth & Co conducted an Australian consumer study investigating daily bone broth consumption over eight weeks.
Participants reported improvements in:
-
Digestive wellbeing
-
Bloating
-
Food sensitivities
-
Quality of life measures
Researchers also observed improvements in markers associated with intestinal permeability.
While additional research is needed, these findings support growing interest in nutrient-dense whole foods as part of broader health and wellbeing strategies.
Blood Sugar-Friendly Recipes
Morning Metabolic Broth
Ingredients
-
1 cup bone broth
-
Juice of ½ lemon
-
Pinch of sea salt
Method
Warm and sip before breakfast.
Balanced Blood Sugar Bowl
Ingredients
-
150g grilled chicken
-
2 cups mixed greens
-
½ avocado
-
Roasted sweet potato
-
Olive oil
Method
Combine ingredients and drizzle with olive oil.
Insulin-Friendly Vegetable Soup
Ingredients
-
1 litre bone broth
-
2 carrots
-
2 celery stalks
-
1 zucchini
-
2 cups shredded chicken
-
Fresh parsley
Method
Simmer vegetables for 20 minutes.
Add chicken and serve warm.
Protein & Fibre Smoothie
Ingredients
-
1 scoop collagen peptides
-
1 cup almond milk
-
½ cup berries
-
Handful spinach
-
1 tbsp chia seeds
Method
Blend and enjoy.
Evening Craving-Control Broth
Ingredients
-
1 cup bone broth
-
Fresh grated ginger
Method
Warm gently and sip in the evening.
A Simple Daily Framework
Morning
-
Hydration
-
Protein-rich breakfast
-
Optional bone broth
Midday
-
Protein
-
Fibre-rich vegetables
-
Healthy fats
Afternoon
-
Structured snack if needed
Evening
-
Balanced meal
-
Avoid excessive grazing
Daily
-
Movement
-
Sleep
-
Consistency
Common Mistakes
Skipping Protein
Can increase hunger and cravings.
Constant Snacking
May make appetite regulation more difficult.
Over-Restrictive Dieting
Often difficult to sustain long term.
Ignoring Sleep
Sleep is a major metabolic regulator.
Looking for Quick Fixes
Metabolic health improves through consistent habits.
Who This Approach May Help
This approach may be useful for people who:
-
Experience energy crashes
-
Struggle with cravings
-
Have difficulty losing weight
-
Want to support metabolic health
-
Prefer sustainable nutrition strategies
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 supervision may be required.
What is the fastest way to improve insulin sensitivity?
Consistent improvements typically come from combining:
-
Protein-rich meals
-
Regular physical activity
-
Reduced ultra-processed foods
-
Better sleep
rather than relying on a single intervention.
What foods help insulin resistance?
Dietary patterns rich in:
-
Protein
-
Fibre
-
Vegetables
-
Whole foods
-
Healthy fats
are commonly recommended to support metabolic health.
Does walking help insulin resistance?
Yes. Physical activity, including 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.
How much protein should I eat?
Protein needs vary based on age, body size, activity levels and health goals. Speak with an Accredited Practising Dietitian or healthcare professional for personalised advice.
Final Thoughts
Insulin resistance is one of the most important drivers of modern metabolic dysfunction.
The encouraging news is that small, consistent changes can have a meaningful impact.
Focus on:
✔ Protein at meals
✔ Whole foods
✔ Muscle-building activity
✔ Better sleep
✔ Less ultra-processed food
✔ Consistent daily habits
Because improving insulin sensitivity is rarely about extreme diets—
👉 it's about creating a lifestyle that supports stable energy, better metabolic health and long-term wellbeing.