{"id":4115,"date":"2025-02-08T09:59:21","date_gmt":"2025-02-08T06:59:21","guid":{"rendered":"https:\/\/drfajeraljumairi.com\/?p=4115"},"modified":"2025-02-08T10:23:27","modified_gmt":"2025-02-08T07:23:27","slug":"reverse-insulin-resistance-pre-diabetes-type-2-naturally","status":"publish","type":"post","link":"https:\/\/drfajeraljumairi.com\/en\/blog\/reverse-insulin-resistance-pre-diabetes-type-2-naturally\/","title":{"rendered":"Reverse Insulin Resistance &#038; Pre-Diabetes type 2 Naturally"},"content":{"rendered":"<span style=\"font-weight: 400;\">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\u2019s 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.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Insulin Resistance Symptoms in Females and Males<\/b><\/h2>\n<h3><b>Short-Term Symptoms<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4119 alignright\" src=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/headache-woman-having-painful-migraine-300x300.jpg\" alt=\"woman suffer from migraine symptoms of insulin resistance\" width=\"300\" height=\"300\" srcset=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/headache-woman-having-painful-migraine-300x300.jpg 300w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/headache-woman-having-painful-migraine-1024x1024.jpg 1024w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/headache-woman-having-painful-migraine-150x150.jpg 150w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/headache-woman-having-painful-migraine-768x768.jpg 768w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/headache-woman-having-painful-migraine-400x400.jpg 400w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/headache-woman-having-painful-migraine-600x600.jpg 600w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/headache-woman-having-painful-migraine-900x900.jpg 900w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/headache-woman-having-painful-migraine-100x100.jpg 100w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/headache-woman-having-painful-migraine.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headaches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizziness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor Concentration<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mood Swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Insomnia and Difficulty Sleeping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Constant Hunger<\/span><\/li>\n<\/ul>\n<h3><b>Long-Term Symptoms<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4122 alignright\" src=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-holding-hair-brush-hair-loss-300x300.jpg\" alt=\"hair loss in a hair brush of a young woman insulin resistance symptoms\" width=\"300\" height=\"300\" srcset=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-holding-hair-brush-hair-loss-300x300.jpg 300w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-holding-hair-brush-hair-loss-1024x1024.jpg 1024w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-holding-hair-brush-hair-loss-150x150.jpg 150w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-holding-hair-brush-hair-loss-768x768.jpg 768w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-holding-hair-brush-hair-loss-400x400.jpg 400w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-holding-hair-brush-hair-loss-600x600.jpg 600w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-holding-hair-brush-hair-loss-900x900.jpg 900w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-holding-hair-brush-hair-loss-100x100.jpg 100w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-holding-hair-brush-hair-loss.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Severe Hair Loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acne<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Premature Aging and Wrinkle Formation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hormonal Imbalances (e.g., polycystic ovary syndrome in women and reduced fertility)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/drfajeraljumairi.com\/en\/blog\/reduce-fatty-liver-in-14-days-natural-remedies-to-reverse-it\/\"><span style=\"font-weight: 400;\">Fatty Liver<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irritable Bowel Syndrome (IBS) and other gastrointestinal issues like SIBO<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><b>How to Know if You Have Insulin Resistance<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">To determine whether you have insulin resistance, consider these tests:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fasting blood sugar:<\/b><span style=\"font-weight: 400;\"> Should be less than 90 mg\/dL.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fasting Insulin:<\/b><span style=\"font-weight: 400;\"> Should be less than 5.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triglycerides and Cholesterol Analysis (LDL &amp; HDL):<\/b><span style=\"font-weight: 400;\"> A triglycerides-to-HDL ratio greater than 1.5 indicates insulin resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Waist-to-Height Ratio:<\/b><span style=\"font-weight: 400;\"> Measure your waist, multiply the number by 2, then compare it to your height. If the result is less than your height, you\u2019re in a healthy range.<img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4116 alignright\" src=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/blood-test-tube-insulin-resistance-300x300.jpg\" alt=\"blood test tube for insulin resistance and blood sugar\" width=\"300\" height=\"300\" srcset=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/blood-test-tube-insulin-resistance-300x300.jpg 300w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/blood-test-tube-insulin-resistance-1024x1024.jpg 1024w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/blood-test-tube-insulin-resistance-150x150.jpg 150w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/blood-test-tube-insulin-resistance-768x768.jpg 768w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/blood-test-tube-insulin-resistance-400x400.jpg 400w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/blood-test-tube-insulin-resistance-600x600.jpg 600w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/blood-test-tube-insulin-resistance-900x900.jpg 900w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/blood-test-tube-insulin-resistance-100x100.jpg 100w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/blood-test-tube-insulin-resistance.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Liver Function Test:<\/b><span style=\"font-weight: 400;\"> Any abnormalities may indicate fatty liver, a complication of insulin resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>CRP Test:<\/b><span style=\"font-weight: 400;\"> Elevated levels reveal chronic inflammation, a key factor in developing insulin resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormonal Tests:<\/b><span style=\"font-weight: 400;\"> These should include cortisol, estrogen, progesterone, and testosterone, as insulin resistance can cause hormonal imbalances that affect weight, menstrual cycles, and overall energy.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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 <\/span><b>insulin resistance self-care<\/b><span style=\"font-weight: 400;\"> approach is essential for regaining balance.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Can Insulin Resistance Be Cured Permanently?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can improve your body\u2019s 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.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Rule 1: Avoid Consuming Sugar on an Empty Stomach<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The first four hours after waking are particularly sensitive because your body is still in a fasting state. Consuming any source of simple sugars\u2014whether from sweets, juices, or even fruits\u2014can cause a sudden spike in blood sugar, leading to a sharp increase in insulin.<\/span><\/p>\n<h3><b>What Should You Consume Upon Waking?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Instead of sugar, opt for natural therapeutic drinks such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Room temperature water with lemon juice and sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cinnamon tea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water with apple cider vinegar (if you do not suffer from stomach issues like ulcers or gastritis)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green juice without fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herbal teas such as fenugreek, turmeric, cinnamon, and ginger<\/span><\/li>\n<\/ul>\n<h3><b>Best Herbs to Reduce Insulin Resistance and Regulate Blood Sugar<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4118 alignright\" src=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/fenugreek-leaves-with-seeds-and-oil-300x300.jpg\" alt=\"fenugreek tea to treat insulin resistance and high blood sugar levels naturally\" width=\"300\" height=\"300\" srcset=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/fenugreek-leaves-with-seeds-and-oil-300x300.jpg 300w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/fenugreek-leaves-with-seeds-and-oil-1024x1024.jpg 1024w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/fenugreek-leaves-with-seeds-and-oil-150x150.jpg 150w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/fenugreek-leaves-with-seeds-and-oil-768x768.jpg 768w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/fenugreek-leaves-with-seeds-and-oil-400x400.jpg 400w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/fenugreek-leaves-with-seeds-and-oil-600x600.jpg 600w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/fenugreek-leaves-with-seeds-and-oil-900x900.jpg 900w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/fenugreek-leaves-with-seeds-and-oil-100x100.jpg 100w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/fenugreek-leaves-with-seeds-and-oil.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cinnamon:<\/b><span style=\"font-weight: 400;\"> Drink a cup of cinnamon tea infusion three times daily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fenugreek:<\/b><span style=\"font-weight: 400;\"> Consuming fenugreek 2-3 times a week helps regulate blood sugar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ginseng:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Warning:<\/b><span style=\"font-weight: 400;\"> Not recommended for the elderly, pregnant or nursing women, or individuals with hypertension or heart disease.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><b>Rule 2: Intermittent Fasting for Treating Insulin Resistance<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">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).<\/span><\/p>\n<h3><b>Who Should Avoid Intermittent Fasting?<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnant women<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Children<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The elderly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals with kidney disease<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 <\/span><b>insulin resistance diet<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Rule 3: Reduce the Number of Meals to treat insulin resistance and Pre-Type 2 Diabetes<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Frequent meals cause continuous insulin secretion, worsening insulin resistance. Instead of eating six meals a day, it is better to have:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two large main meals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One small snack containing healthy fats (such as almonds or avocado)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This meal pattern helps regulate and enhance insulin sensitivity and quickly reduce insulin resistance\u2014one of the most effective strategies that has helped countless individuals successfully reverse insulin resistance.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Rule 4: Build a Healthy, Balanced Plate for Insulin Resistance<\/b><\/h2>\n<h3><b>How to Design Your Plate:<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4120 alignright\" src=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/healthy-plate-vegetables-protein-fat-300x300.jpg\" alt=\"complete healthy plate low carbohydrates for treating insulin resistance and diabetes type 2\" width=\"300\" height=\"300\" srcset=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/healthy-plate-vegetables-protein-fat-300x300.jpg 300w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/healthy-plate-vegetables-protein-fat-1024x1024.jpg 1024w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/healthy-plate-vegetables-protein-fat-150x150.jpg 150w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/healthy-plate-vegetables-protein-fat-768x768.jpg 768w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/healthy-plate-vegetables-protein-fat-400x400.jpg 400w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/healthy-plate-vegetables-protein-fat-600x600.jpg 600w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/healthy-plate-vegetables-protein-fat-900x900.jpg 900w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/healthy-plate-vegetables-protein-fat-100x100.jpg 100w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/healthy-plate-vegetables-protein-fat.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u00bd Plate:<\/b><span style=\"font-weight: 400;\"> Leafy greens (spinach, arugula, broccoli)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u2153 Plate:<\/b><span style=\"font-weight: 400;\"> Healthy protein (meat, chicken, fish, eggs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u2153 Plate:<\/b><span style=\"font-weight: 400;\"> Complex carbohydrates (quinoa, sweet potatoes, oats)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u2153 Plate:<\/b><span style=\"font-weight: 400;\"> Healthy fats (avocado, olive oil)<\/span><\/li>\n<\/ul>\n<h3><b>Avoid:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined sugar, especially on an empty stomach or between meals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit juices\u2014even if natural\u2014because the sugars are rapidly absorbed and raise insulin levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined fructose (artificial fruit sugar) as it contributes to <a href=\"https:\/\/drfajeraljumairi.com\/en\/blog\/reduce-fatty-liver-in-14-days-natural-remedies-to-reverse-it\/\">fatty liver<\/a> and worsens insulin resistance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This balanced approach is central to an effective <\/span><b>insulin resistance self-care<\/b><span style=\"font-weight: 400;\"> regimen.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Rule 5: Order of Eating to Combat Obesity and Treat Insulin Resistance<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">To maintain balanced blood sugar levels and curb excessive appetite and weight gain, follow this eating order:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with protein, fats, and salads.<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Then, consume carbohydrates at the end.<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Additionally, as a natural, simple, and effective step to reverse insulin resistance, consider drinking apple cider vinegar before each meal\u2014one 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\u2019 sensitivity to insulin.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4117 alignright\" src=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/cup-that-contain-water-with-apple-cider-vinegar-and-cinnamon-sticks-300x300.jpg\" alt=\"apple cider vinegar and cinnamon\" width=\"300\" height=\"300\" srcset=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/cup-that-contain-water-with-apple-cider-vinegar-and-cinnamon-sticks-300x300.jpg 300w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/cup-that-contain-water-with-apple-cider-vinegar-and-cinnamon-sticks-1024x1024.jpg 1024w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/cup-that-contain-water-with-apple-cider-vinegar-and-cinnamon-sticks-150x150.jpg 150w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/cup-that-contain-water-with-apple-cider-vinegar-and-cinnamon-sticks-768x768.jpg 768w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/cup-that-contain-water-with-apple-cider-vinegar-and-cinnamon-sticks-400x400.jpg 400w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/cup-that-contain-water-with-apple-cider-vinegar-and-cinnamon-sticks-600x600.jpg 600w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/cup-that-contain-water-with-apple-cider-vinegar-and-cinnamon-sticks-900x900.jpg 900w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/cup-that-contain-water-with-apple-cider-vinegar-and-cinnamon-sticks-100x100.jpg 100w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/cup-that-contain-water-with-apple-cider-vinegar-and-cinnamon-sticks.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Rule 6: Exercise and Move Right After Meals<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Break up long periods of sitting with 5 minutes of brisk walking every hour.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage in movement 30-60 minutes after meals to naturally lower blood sugar.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Regular physical activity is an essential part of any <\/span><b>insulin resistance self-care<\/b><span style=\"font-weight: 400;\"> program and is key to increasing insulin sensitivity.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Dietary Supplements to Reverse Insulin Resistance<\/b><\/h2>\n<h3><b>1. Chromium<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dosage:<\/b><span style=\"font-weight: 400;\"> 2000 micrograms daily for 2-3 months.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Chromium helps improve cellular response sensitivity to insulin.<\/span><\/li>\n<\/ul>\n<h3><b>2. Berberine<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dosage:<\/b><span style=\"font-weight: 400;\"> 500-1000 mg daily for 2-3 months.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Berberine reduces inflammation, enhances insulin sensitivity, and decreases abdominal fat.<\/span><\/li>\n<\/ul>\n<h3><b>3. Magnesium Glycinate and Ashwagandha<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">These supplements are crucial for individuals under chronic stress, as they help reduce cortisol levels, which in turn decreases inflammation and insulin resistance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These <\/span><b>supplements to reverse insulin resistance<\/b><span style=\"font-weight: 400;\"> have been a game changer for many seeking natural ways to improve their condition.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Golden Advice: Treat Your Digestive System to Improve Insulin Resistance<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4123 alignright\" src=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-with-paper-digestive-system-SIBO-bloating-constipation-300x300.jpg\" alt=\"woman with digestive issues holding paper-shaped digestive system\" width=\"300\" height=\"300\" srcset=\"https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-with-paper-digestive-system-SIBO-bloating-constipation-300x300.jpg 300w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-with-paper-digestive-system-SIBO-bloating-constipation-1024x1024.jpg 1024w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-with-paper-digestive-system-SIBO-bloating-constipation-150x150.jpg 150w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-with-paper-digestive-system-SIBO-bloating-constipation-768x768.jpg 768w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-with-paper-digestive-system-SIBO-bloating-constipation-400x400.jpg 400w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-with-paper-digestive-system-SIBO-bloating-constipation-600x600.jpg 600w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-with-paper-digestive-system-SIBO-bloating-constipation-900x900.jpg 900w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-with-paper-digestive-system-SIBO-bloating-constipation-100x100.jpg 100w, https:\/\/drfajeraljumairi.com\/wp-content\/uploads\/2025\/02\/woman-with-paper-digestive-system-SIBO-bloating-constipation.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/drfajeraljumairi.com\/en\/blog\/sibo-vs-ibs-what-is-the-main-key-difference\/\"><b>SIBO and other digestive problems<\/b><\/a><span style=\"font-weight: 400;\"> should be the first step in treating insulin resistance, especially if you also experience polycystic ovary syndrome (PCOS).\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Conclusion: Signs Insulin Resistance Is Reversing<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;s comprehensive protocol\u2014covering everything from an <\/span><b>insulin resistance diet<\/b><span style=\"font-weight: 400;\"> to <\/span><b>how to reverse insulin resistance\u2014serves<\/b><span style=\"font-weight: 400;\"> as a tool for effective insulin resistance self-care. Click the link below to subscribe to Dr. Fajer Al Jumairi\u2019s complete metabolic syndrome protocol:<\/span><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/drfajeraljumairi.com\/en\/metabolic-health\/metabolic-syndrome-program\/\"><b>Metabolic syndrom full protocol<\/b><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<p>https:\/\/youtu.be\/rrlHh1Gk8Ro?si=9qfTloWSDG2YS2qu","protected":false},"excerpt":{"rendered":"<p>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\u2019s cells not to respond properly to insulin, making it difficult for&#8230;<\/p>\n","protected":false},"author":844,"featured_media":4121,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[119,57,117,121,118,120],"class_list":["post-4115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-blood-sugar-control","tag-digestive-health","tag-insulin-resistance","tag-metabolic-syndrome","tag-type-2-diabetes","tag-weight-gain"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Reverse Insulin Resistance &amp; Pre-Diabetes type 2 Naturally | Dr. Fajer AlJumairi<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drfajeraljumairi.com\/en\/blog\/reverse-insulin-resistance-pre-diabetes-type-2-naturally\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Reverse Insulin Resistance &amp; Pre-Diabetes type 2 Naturally | Dr. Fajer AlJumairi\" \/>\n<meta property=\"og:description\" content=\"Insulin resistance is not diabetes itself; rather, it is an early stage that may later lead to type 2 diabetes. 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