Each participant also had prediabetes, with medical evidence of insulin resistance. A total of 16 people completed the study. The results demonstrate that the benefits of combining exercise with weight loss are considerable.

More than 37 million people in the U. It is believed that 96 million people in the United States, about one in three adults, have prediabetes. The findings are published June 26 in the journal Nature Metabolism. Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window Click to share on LinkedIn Opens in new window.

Following a balanced diet focused on whole, minimally processed foods can profoundly influence insulin sensitivity, glucose tolerance, and weight management. Focus on consuming foods low in refined carbohydrates and higher in fiber , paired with healthy fats and protein, which help prevent blood sugar spikes.

Non-starchy vegetables, nuts and seeds, fatty fish, olive oil, avocado, and lean proteins are all excellent choices. Limiting your carb intake to low-glycemic vegetables , some fruit prioritize fruits with lower sugar content, such as kiwi and berries , and legumes will deliver essential nutrients and fiber without causing too big of a spike.

Although everyone responds differently to different foods. Oatmeal , whole grains , and ancient-grain cereals, when eaten regularly or in excess, can negatively impact metabolic health and contribute to weight gain.

Avoiding certain additives , which contribute to inflammation and some metabolic health problems, is also vital. Stress causes several metabolic shifts that can worsen insulin resistance. Part of this response involves releasing stress hormones like cortisol and epinephrine.

These hormones raise blood sugar to prepare muscles for quick bursts of energy to flee a tiger, for example. This response is an adaptive survival mechanism.

However, chronic stress can keep us in a perpetual state of high cortisol and high blood sugar, leaving us more susceptible to insulin resistance. Inadequate or poor-quality sleep is linked with reduced insulin sensitivity. Even short-term sleep deprivation can raise blood sugar and insulin resistance.

Keep your bedroom cool, dark, and quiet. Set a consistent sleep schedule and aim for hours per night. Some supplements can potentially reduce insulin resistance directly or by lowering inflammation and oxidative stress.

Some of the best vitamins and supplements to consider for metabolic health include vitamin D, magnesium, alpha lipoic acid, selenium, magnesium, and curcumin, among others.

However, more research is needed to confirm optimal dosing and efficacy. Speak to your doctor before starting any new supplements, especially if you take medication. Tracking your blood sugar levels with a continuous glucose monitor CGM allows you to identify how your body responds to different foods in real time.

With this personalized, immediate information, you can specify which foods spike your blood glucose and then make incremental changes to your meal plan to keep your levels in a more stable range. CGMs also provide valuable biofeedback on how exercise, sleep, stress, alcohol, and other variables impact blood sugar.

Self-experiment and find what works best for your body. Better blood sugar control translates to reduced insulin resistance for easier weight loss over time. Excess body fat, especially belly fat, can worsen insulin resistance.

Losing weight can help restore insulin sensitivity. The CDC notes that people who lose weight slowly about pounds per week are more likely to keep it off long-term. Intermittent fasting helps the body become more metabolically flexible , meaning it can efficiently shift between using carbohydrates and fat as fuel sources.

But if fasting feels right for you, start slowly. Maybe that means having an earlier dinner and later breakfast. Always make sure to stay hydrated, consume a sufficient amount of electrolytes, and listen to your body, especially during prolonged fasts.

Insulin resistance significantly hinders weight loss and encourages the body to store fat rather than burn it. Implementing lifestyle strategies that improve insulin sensitivity so your body can access stored energy reserves is critical.

Regular exercise, a metabolically healthy diet, stress management, quality sleep, targeted supplements, blood sugar tracking, and intermittent fasting can all help reverse insulin resistance for weight loss. With patience and consistency, these steps optimize your metabolic health and help your body lose weight more easily.

Start taking action today to optimize your fitness and metabolic health so you can feel better and live a longer, healthier life. Levels members get access to the most advanced continuous glucose monitors CGM and an app that offers personalized guidance to build healthy, sustainable habits.

Click here to learn more about Levels. Ultimate Guide. Real-time continuous glucose monitoring CGM looks deeper than simple calorie models to help us understand weight loss. Casey Means, MD. Weight Loss. Poor or limited sleep can drive metabolic dysfunction and make healthy weight management more difficult through multiple mechanisms.

Jennifer Cook. Rich Joseph, MD. Inside Levels. My Levels Diary. A Levels customer shares about how continuous glucose monitoring CGM was the lynchpin of his successful weight loss journey. The old story of calories in and out is an incomplete explanation for why we gain or lose weight.

Kristen Mascia. The glycemic index provides insight into how particular foods affect glucose but has limitations. Stephanie Eckelkamp. Metabolic Basics. Being aware of these causes of inaccurate data can help you identify—and avoid—surprising and misleading feedback.

Joy Manning, RD. Levels Co-Founder's new book—Good Energy: The Surprising Connection Between Metabolism and Limitless Health—releases May 14; available for pre-order today. Metabolic flexibility means that your body can switch easily between burning glucose and fat, which means you have better energy and endurance.

Jennifer Chesak. Dominic D'Agostino, PhD. Written By The Levels Team. Reviewed By Dr.