Reverse Insulin Resistance & Pre-Diabetes type 2 Naturally

Insulin resistance is not diabetes itself; rather, it is an early stage that may later lead to type 2 diabetes. This condition often results from daily, random consumption of large amounts of sugars, starches, and processed refined foods. Such eating habits cause the body’s cells not to respond properly to insulin, making it difficult for glucose to be absorbed into the cells. Statistics indicate that about one billion people worldwide suffer from insulin resistance, which increases the risk of obesity, heart disease, high blood pressure, and high cholesterol. Unfortunately, this issue is also highly prevalent in the Arab world.

Insulin Resistance Symptoms in Females and Males

Short-Term Symptoms

Headaches
Dizziness
Poor Concentration
Mood Swings
Insomnia and Difficulty Sleeping
Constant Hunger

Long-Term Symptoms

Severe Hair Loss
Acne
Premature Aging and Wrinkle Formation
Hormonal Imbalances (e.g., polycystic ovary syndrome in women and reduced fertility)
Fatty Liver
Irritable Bowel Syndrome (IBS) and other gastrointestinal issues like SIBO

How to Know if You Have Insulin Resistance

To determine whether you have insulin resistance, consider these tests:

Fasting blood sugar: Should be less than 90 mg/dL.
Fasting Insulin: Should be less than 5.
Triglycerides and Cholesterol Analysis (LDL & HDL): A triglycerides-to-HDL ratio greater than 1.5 indicates insulin resistance.
Waist-to-Height Ratio: Measure your waist, multiply the number by 2, then compare it to your height. If the result is less than your height, you’re in a healthy range.
Liver Function Test: Any abnormalities may indicate fatty liver, a complication of insulin resistance.
CRP Test: Elevated levels reveal chronic inflammation, a key factor in developing insulin resistance.
Hormonal Tests: These should include cortisol, estrogen, progesterone, and testosterone, as insulin resistance can cause hormonal imbalances that affect weight, menstrual cycles, and overall energy.

If you receive abnormal results in any of these tests, it likely means you are experiencing insulin resistance and need to modify your diet and lifestyle. This comprehensive insulin resistance self-care approach is essential for regaining balance.

Can Insulin Resistance Be Cured Permanently?

Yes, you can improve your body’s sensitivity to insulin and overcome insulin resistance within two to four weeks by following effective dietary and therapeutic strategies. As summarized by Dr. Fajer Al-Jumairi, applying six basic rules can help. Remember, consuming carbohydrates and sugars is not the root cause of high blood sugar or insulin resistance; rather, it is the method and quantity of consumption that affect insulin and blood sugar levels. In this article, we detail the best practices to enjoy carbohydrates without triggering a sharp spike in blood sugar.

Rule 1: Avoid Consuming Sugar on an Empty Stomach

The first four hours after waking are particularly sensitive because your body is still in a fasting state. Consuming any source of simple sugars—whether from sweets, juices, or even fruits—can cause a sudden spike in blood sugar, leading to a sharp increase in insulin.

What Should You Consume Upon Waking?

Instead of sugar, opt for natural therapeutic drinks such as:

Room temperature water with lemon juice and sea salt
Cinnamon tea
Water with apple cider vinegar (if you do not suffer from stomach issues like ulcers or gastritis)
Green juice without fruits
Herbal teas such as fenugreek, turmeric, cinnamon, and ginger

Best Herbs to Reduce Insulin Resistance and Regulate Blood Sugar

Cinnamon: Drink a cup of cinnamon tea infusion three times daily.
Fenugreek: Consuming fenugreek 2-3 times a week helps regulate blood sugar.
Ginseng: This herb aids in regulating hormones and energy; however, stick to a dose of 2 grams only, four times a week, for 2 to 3 months.
Warning: Not recommended for the elderly, pregnant or nursing women, or individuals with hypertension or heart disease.

Rule 2: Intermittent Fasting for Treating Insulin Resistance

Intermittent fasting is one of the best ways to reverse insulin resistance. The ideal method is to fast for 16 hours and eat within an 8-hour window (for example, fasting from 7 PM to 11 AM). During the fasting period, you can drink water, unsweetened coffee, herbal teas, or sugar-free green juice (without fruits).

Who Should Avoid Intermittent Fasting?

Pregnant women
Children
The elderly
Individuals with kidney disease

Try intermittent fasting three times a week, and you will notice a rapid improvement in your blood sugar and insulin levels. This approach is a key component of an effective insulin resistance diet.

Rule 3: Reduce the Number of Meals to treat insulin resistance and Pre-Type 2 Diabetes

Frequent meals cause continuous insulin secretion, worsening insulin resistance. Instead of eating six meals a day, it is better to have:

Two large main meals
One small snack containing healthy fats (such as almonds or avocado)

This meal pattern helps regulate and enhance insulin sensitivity and quickly reduce insulin resistance—one of the most effective strategies that has helped countless individuals successfully reverse insulin resistance.

Rule 4: Build a Healthy, Balanced Plate for Insulin Resistance

How to Design Your Plate:

½ Plate: Leafy greens (spinach, arugula, broccoli)
⅓ Plate: Healthy protein (meat, chicken, fish, eggs)
⅓ Plate: Complex carbohydrates (quinoa, sweet potatoes, oats)
⅓ Plate: Healthy fats (avocado, olive oil)

Avoid:

Refined sugar, especially on an empty stomach or between meals.
Fruit juices—even if natural—because the sugars are rapidly absorbed and raise insulin levels.
Refined fructose (artificial fruit sugar) as it contributes to fatty liver and worsens insulin resistance.

This balanced approach is central to an effective insulin resistance self-care regimen.

Rule 5: Order of Eating to Combat Obesity and Treat Insulin Resistance

To maintain balanced blood sugar levels and curb excessive appetite and weight gain, follow this eating order:

Start with protein, fats, and salads.
Then, consume carbohydrates at the end.

Additionally, as a natural, simple, and effective step to reverse insulin resistance, consider drinking apple cider vinegar before each meal—one tablespoon in a cup of water half an hour before eating. Apple cider vinegar contains acetic acid, which slows the absorption of carbohydrates and improves the cells’ sensitivity to insulin.

Rule 6: Exercise and Move Right After Meals

One of the most effective rules for improving insulin sensitivity and ultimately curing insulin resistance is to move after meals. Even if you cannot go to the gym, try these strategies:

Break up long periods of sitting with 5 minutes of brisk walking every hour.
Engage in movement 30-60 minutes after meals to naturally lower blood sugar.

Regular physical activity is an essential part of any insulin resistance self-care program and is key to increasing insulin sensitivity.

Dietary Supplements to Reverse Insulin Resistance

1. Chromium

Dosage: 2000 micrograms daily for 2-3 months.
Chromium helps improve cellular response sensitivity to insulin.

2. Berberine

Dosage: 500-1000 mg daily for 2-3 months.
Berberine reduces inflammation, enhances insulin sensitivity, and decreases abdominal fat.

3. Magnesium Glycinate and Ashwagandha

These supplements are crucial for individuals under chronic stress, as they help reduce cortisol levels, which in turn decreases inflammation and insulin resistance.

These supplements to reverse insulin resistance have been a game changer for many seeking natural ways to improve their condition.

Golden Advice: Treat Your Digestive System to Improve Insulin Resistance

Do you suffer from bloating, gas, constipation, or diarrhea? If you experience digestive issues, you might have small intestinal bacterial overgrowth (SIBO), one of the primary causes of insulin resistance. Addressing SIBO and other digestive problems should be the first step in treating insulin resistance, especially if you also experience polycystic ovary syndrome (PCOS).

Conclusion: Signs Insulin Resistance Is Reversing

By consistently applying these six rules, you can reverse insulin resistance and improve your health in less than a month. Start now and observe the improvements in your energy, skin, and blood sugar levels. Dr. Fajer’s comprehensive protocol—covering everything from an insulin resistance diet to how to reverse insulin resistance—serves as a tool for effective insulin resistance self-care. Click the link below to subscribe to Dr. Fajer Al Jumairi’s complete metabolic syndrome protocol:

Metabolic syndrom full protocol

For more detailed information about how to reverse insulin resistance and cure pre-diabetes type 2, watch this full episode on the Dr. Fajer AlJumairi YouTube channel: