17 Jun Eat, Sleep, Move, Thrive: A Better Way to Support Your Health
Ever feel like you’re doing “all the right things” but still struggling with low energy, weight gain, or stubborn blood sugar levels? It might be your body’s way of telling you something important. Insulin resistance affects millions of Americans, including a surprising number of young adults. Recent research from the University of Alabama at Birmingham found that about 40% of young adults in the U.S. show signs of insulin resistance, often without even knowing it.
Fortunately, there are natural, effective ways to support your body’s insulin response, starting with small, doable changes to your daily habits. This week, I want to break down what insulin sensitivity really means, how to recognize signs of imbalance, and what you can do through diet, exercise, sleep, and stress management to feel your best.
What Is Insulin Sensitivity?
Insulin sensitivity refers to how effectively your body responds to insulin, a hormone made by the pancreas that helps move glucose (sugar) from your bloodstream into your cells for energy. When your body is highly sensitive to insulin, it needs less of it to lower blood sugar levels, which is a good thing. Low insulin sensitivity, or insulin resistance, means your body needs more insulin to get the same job done. Over time, this can lead to higher blood sugar and insulin levels, increasing your risk for type 2 diabetes and other metabolic issues.
Signs of Insulin Resistance
Symptoms can vary from person to person, but common signs include:
- Fatigue
- Increased hunger or thirst
- Frequent urination
- Blurred vision
- Difficulty losing weight
- Dark patches of skin (often on the neck or underarms)
What Increases the Risk of Insulin Resistance?
Several factors can raise your risk, including:
- Being overweight or obese
- Lack of regular physical activity
- Diets high in added sugars and refined carbs
- Chronic stress
- Poor sleep habits
- Certain medications (such as steroids, HIV treatments, and some blood pressure drugs)
Lifestyle Tips to Improve Insulin Sensitivity
You can take proactive steps to naturally improve your insulin sensitivity with changes to your everyday habits.
1. Exercise Regularly
Both cardio and strength training can help your muscles use glucose more efficiently:
- Cardio: Walking, cycling, jogging, or swimming
- Strength training: Lifting weights, resistance bands, or bodyweight exercises
You don’t need to spend hours in the gym. Even a short walk after meals can help your body use insulin more effectively.
2. Maintain a Healthy Weight
Losing just 5% of your body weight can make a noticeable difference in insulin sensitivity. Aim for slow, steady progress of about ½ to 2 pounds per week to help build long-term healthy habits.
3. Manage Stress
Chronic stress leads to the release of cortisol, a hormone that raises blood sugar levels. Over time, high cortisol can contribute to insulin resistance. Healthy ways to manage stress include:
- Deep breathing
- Meditation or yoga
- Spending time outdoors
- Journaling or talking with a friend
4. Prioritize Quality Sleep
Not getting enough sleep can increase your risk of insulin resistance. Aim for at least 7 hours of sleep per night. You can improve your sleep quality by:
- Sticking to a regular sleep schedule, even on weekends
- Creating a calm sleep environment (cool, dark, quiet)
- Keeping screens out of the bedroom
- Trying a short meditation before bed to wind down
Diets That Support Insulin Sensitivity
Certain eating patterns can help your body manage blood sugar more effectively:
- Mediterranean diet: Emphasizes healthy fats (like olive oil), fish, fruits, vegetables, legumes, and whole grains
- Low-carb diet: Reduces intake of refined carbs and sugars
- Plant-based, high-fiber diet: Focuses on whole foods like beans, vegetables, fruits, and whole grains to support stable blood sugar
Supplements and Medications
If lifestyle and diet changes aren’t enough on their own, I often recommend a supplement plan, personalized to your unique needs, to improve insulin sensitivity.
Supplements that may help:
- Berberine
- Alpha-lipoic acid
- Vitamin C
- Cinnamon extract
You’re Not Alone on Your Health Journey
Getting a diagnosis like insulin resistance can feel overwhelming, but you don’t have to face it alone. At Seva Health, I’m here to support you with data-driven, personalized insights that help you make the right health choices for your body.
Working together, Seva Health can deliver tips tailored just for you. Whether you’re working toward better sleep, managing stress, or staying active, we’re here to help every step of the way.
Want more personalized health support? Connect with me and take control of your wellness journey.
And it doesn’t stop there…
Boost Your Brain Health—One Simple Habit at a Time
Feeling tired, foggy, or like your mood’s all over the map? You’re not alone.
Ever find yourself feeling foggy, drained, or struggling to stay focused, no matter how much sleep you get or how hard you try to push through? You’re not alone. And what you eat could be playing a bigger role than you think.
Just like food affects your blood sugar, digestion, and energy, it also impacts how your brain functions day to day. That’s where our Build a Better Brain newsletter comes in.
Every two weeks, we’ll send you straightforward, research-backed tips to help you support better brain function through food, without the stress of a total lifestyle overhaul. Just realistic, doable changes that fit into your life.
Here’s what you’ll get when you sign up:
- Clear, no-nonsense nutrition guidance to help boost focus, energy, and mood
- Brain-healthy recipes designed to support the gut-brain connection and fight inflammation
- Smart supplement tips, so you know what’s actually worth trying
- Time-saving meal prep ideas to make eating well easier
- A free welcome recipe to help you start nourishing your brain today
Why It Matters
Brain fog, mood swings, and low motivation might feel like part of modern life, but they don’t have to be. Research shows that small, intentional shifts in your diet can improve cognitive function, emotional resilience, and mental clarity.
And the best part? You don’t need perfection—just progress.
Sign up today and start building a better brain—one bite at a time.
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