Can You Reverse Insulin Resistance

Can you reverse insulin resistance? That’s the million dollar question and the first thing I researched after (eventually) accepting the fact that I had the condition.

There’s a lot of information on the internet, albeit repetitive and some it even evangelical in nature. A lot of it reads like a “buy this miracle diet book” or “get rich quick scam” but what about experiential evidence?

My specialist advised that it is possible to reverse insulin resistance and it could take 6 months of very hard work (ie strict diet and exercise). However, if I were to succeed, I will always have a genetic disposition for diabetes and it can return later in life. While this may not sound very positive, it is worth every effort.

Seafood Paella

Seafood Paella – ©

Aside from the obvious benefits of reversing insulin resistance, the body will be able to metabolise glucose more efficiently. This means that I can have the odd meal of linguine carbonara, seafood paella, Vietnamese Pho and baked potatoes, heck, even a small pizza and it won’t cause me to gasp in horror the next time I step on the bathroom scales or squeeze into my jeans.

Back to the question at hand. In all my research to date, I am yet to find someone who has successfully reversed insulin resistance and shared their story online. And no, I do not count editorials where someone has starved themselves for a few weeks just to prove a point. I am after long term evidence from the average person like me.

As I’m writing this post, I am 10 weeks into my IR diet so it’s still early days. So far, I have lost nearly 7 kg and 13 cm off the waist. I have been diligent with the diet with minor strays but not as diligent with exercise.

I will update this post with my progress as it happens. In the meantime, I am interested in hearing from anyone who has successfully reversed insulin resistance and what has worked for them. Please feel free to share your story in the comments.


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  1. Hi there,
    My bf is both diabetic and insulin resistance, so I shall be keeping an eye on this. The issue is not to lose weight though but to keep it on if not put on about 5 kgs. I am very interested in food and nutrition so have already started learning about this, as I have never had any experience in the past.
    I note the last entry you made was Jan 2014. Am I missing something on the page?
    Thanks, Gwen

    • Hi Gwen and thank you for your comment. Jan 2014 was the date of this post. I included a mini update at the bottom of this post I am yet to have a blood test then see my specialist at the 1 year anniversary (November) so I will update again after I get the results.

      As committed as as I am to reverse it, I cannot reverse the genetic predisposition to diabetes. But if I manage not to become diabetic for the rest of my life, that would be a great achievement.

  2. I have just been diagnosed with insulin resistance and am finding this page much uplifting and informative. Thank you!!

    • Thank you Latisha. I’m very pleased you find it useful. When I first started, I had no reference point hence my wish to help as many people as possible through my blog. Good luck on your journey :)

  3. Thank you for sharing your story and all these recipes! I recently decided to change my eating habits as I was just diagnosed with PCOS. I was feeling kind of lost because carbs were by far the majority of my past diet. The recipes you’ve shared make me feel much more hopeful :-) thanks again!!

    • Hi Sev and thank you for your lovely comment. I truly appreciate it! Carbs and I were best friends too. It takes a lot of adjustment and willpower but it’s well worth persisting. I know a couple of lovely ladies who have overcome issues with PCOS and I wish you well :)

  4. great website mate!
    Thank you very much for all the recipes and the info, excellent material!
    I also have IR, and I’m trying to to reverse my condition by following with exercise, medication and diet.

    I’m from Chile. We could keep in touch and share info and experiences.
    Be well, and thank you again!

  5. Hi,
    I would like to thank you for having this great site! Can you give us update how the things are now with IR? Thank you so much and take care!

    • Hi Atina and thank you for the kind words. I will do a update hopefully towards the end of the month. I have much to say :) Cheers.

      • Hi,
        I am writing again just to inform you and people who are following your diet that I had a few appointments with my endocrinologist and insulin resistance is officially reversed after 3 years on sugar/wheat free diet similar like yours with some more carbs allowed. During that period I had one pregnancy with diagnosed “high sugar” – diabetes which went after labour and my baby was born with ok weight and without problems, my pregnancy extra weight is almost gone also so I have my fingers crossed that all people with insulin or sugar problems get better by eating properly & living more healthy!!! <3

        • Hi Atina and thank you so much for your comment. I can’t tell you how happy I am for you and congratulate you on the major achievement! You’re an inspiration to many of us and an encouragement to persist on this often tough journey. I haven’t forgotten about writing an update and will do so soon (work is insane now in the lead up to Christmas) but I will tell my story which is nowhere as amazing as yours.

          Thank you again for taking the time to share your amazing news on this blog. You’ve made me day!! :)

          • Thank you for so kind words! I am waiting to read how it went for you, knowing that we are not alone here means a lot! I will probably write short story about what I went through and some guides because there are so many fake/wrong webpages which can make someone’s health much worse. Just don`t give up, it was hard but I am so proud on myself and I will support anyone who is fighting the same battle. Regards, Atina <3

  6. Hi Guys,
    Also been gaining weight for the last 4 years and done a thorough checkup with my Dr. DB specialist – outcome insulin resistance.

    For the intro in short, I’ve started 24 Aug with a low carb diet (121kg) today (29 Oct) 112.5kg down – on average 1kg per week, I am ok with that and still going strong.
    I’ve change my whole food plan etc etc. and feel much better , higher energy levels, lower heart rate, much lower then before (less15-20 bpm)
    Better sleeping pattern (shorter), change in skin conditions … and more
    I am actually in the process monitoring the changes and still learning.
    I do exercise for 1,5 – 2hr’s a day for 5 days.

    A note on exercise that I’ve done the same exercise for eight months no changes for eight months up to august before I started only changing my eating plan.
    for eight months only 1-2 kg variation. I thought this is crazy, how can that be.
    Anyhow not even medication helped, not even Glucophage. A very close friend helped me on the diet plan and explained to me how my condition actually works.

    Everybody is different and my previous Dr did not see the signs or . . . whatever.

    Happy to share more detail or my current experience.


    • Hi Joe and thank you for sharing your story. 1 kg a week is great progress and I am most impressed with the amount of exercise you do! To relate to your experience of exercising before the change of diet having no effect, before I was diagnosed, my GP put me on appetite suppressants. I was eating much less but I had terrible side effects and couldn’t function normally, and all I lost was a little under 1 kg! It didn’t make sense at all until my specialist diagnosed me and changed my diet. I guess what you and I can take from our experiences is that it helps to find the right Dr/specialist who understands the condition (many don’t) and can help put on on the right track.

      Thank you for sharing and keep up the good work!

  7. Hi my daughter was diagnosed with insulin resistance. Can you provide me the details of the specialist you have been seeing please

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