Lifestyle therapy

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Lifestyle Therapy: Preventing and Reversing Insulin Resistance

Introduction

Insulin resistance (IR) is one of the most common metabolic disorders in modern societies, which can be considered a precursor to type 2 diabetes.

The essence of the process is that the cells' sensitivity to insulin decreases, so glucose does not reach the cells effectively, which results in persistently high insulin and blood sugar levels.

This pathological condition can not only be slowed down, but in many cases even reversed, by changing your lifestyle – proper nutrition, regular exercise, stress management, and sleep patterns.

The biological background of insulin resistance

The hormone insulin, produced by the pancreas, is key in glucose metabolism.

When the insulin receptors on cells become less responsive, the body produces more and more insulin to lower blood sugar.

This overloads the pancreas and, in the long term, can lead to beta-cell exhaustion and then diabetes.

Risk factors include:

• overweight,
• abdominal fat accumulation,
• a sedentary lifestyle,
• consumption of refined sugars,
• chronic stress,
• as well as inflammatory conditions.

The role of lifestyle therapy

Lifestyle therapy is the foundation for treating and reversing insulin resistance.

Several international clinical studies, such as the Finnish Diabetes Prevention Study and the Da Qing Diabetes Prevention Study, have shown that lasting lifestyle changes can reduce the risk of developing diabetes by up to 43–58%. 1.

The four pillars of therapy:

• conscious and balanced nutrition,
• regular exercise,
• stress management and adequate sleep,
• complete elimination of sugar
• and consuming foods with a low glycemic index.

Basic principles of the diet

The goal of the IR diet is not to drastically cut down on carbohydrates, but to stabilize blood sugar levels and improve the insulin sensitivity of cells.

Basic guidelines:

• refined sugars and flour should be completely excluded,
• The daily carbohydrate intake should be divided into 5–6 meals,
• the glycemic index (GI) should be low, giving preference to vegetables, whole grains and legumes,
• Every meal should contain protein and healthy fats to slow down glucose absorption.
• Special attention should be paid to fiber intake (green leafy vegetables, psyllium seeds, chia, flax seeds, etc.).

The most well-known model is the 160-gram diet, which distributes daily carbohydrates over 5–6 meals, ensuring a balanced insulin load. 1.

The effect of physical activity

Exercise alone can increase insulin sensitivity, regardless of weight loss.

The latest clinical recommendations recommend 150 minutes of exercise per week, combining aerobic (e.g. walking, swimming, cycling) and strength training.

Increasing muscle mass enhances muscle glucose uptake, while reducing fat mass reduces the hormonal and inflammatory components of insulin resistance.

The image shows the brain's electrical activity during and without exercise.

Exercise also increases blood flow to the brain, which delivers more oxygen and nutrients to brain tissue.

Exercise releases neurotransmitters (such as dopamine and endorphins) that improve mood and reduce stress and anxiety.

Physical activity stimulates areas of the brain responsible for memory, attention, and cognitive functions, such as the prefrontal cortex and hippocampus.

Regular exercise improves cognitive abilities, memory, and concentration.

The role of stress, sleep and biorhythms

Cortisol, adrenaline, and other stress hormones directly affect insulin action.

In the presence of prolonged stress, the liver releases more glucose into the blood, while sleep deprivation increases the dysregulation of appetite hormones – ghrelin and leptin.

Getting 7–9 hours of sleep per day and having a regular bedtime reduces hormonal fluctuations, helping to restore insulin sensitivity.

Completely eliminating sugar

Eliminating refined sugars (sucrose, glucose syrup) is one of the most important steps in reversing insulin resistance.

These rapidly absorbed carbohydrates cause a sudden rise in blood sugar levels, which results in increased insulin production and, in the long term, beta-cell exhaustion.

Instead, natural, low-glycemic-load sweeteners are recommended. 1.

Allulose as a new generation sweetener

Allulose (also known as D-psicose) is a rare monosaccharide that provides a sweet taste similar to sugar, but is almost calorie-free and does not affect blood sugar levels.

According to several studies, allulose can increase insulin sensitivity and reduce blood sugar levels by reducing hepatic gluconeogenesis. 1. 2. 3. 4. 5. 6.

Based on animal and human studies, allulose inhibits fat accumulation and promotes glucose oxidation, making it an effective element in the fight against metabolic syndrome.

Allulose is therefore not only a safe sugar substitute, but also a metabolically active nutrient that can contribute to the IR-reverse model , while maintaining the sweet taste experience, thus also aiding dietary transition.

Metabolic restoration and the gut microbiome

A diet rich in fiber and prebiotics (inulin, polysaccharides, fermented foods) improves the composition of the gut microbiome, which directly affects insulin sensitivity.

Hungarian research, including a 2025 study by Semmelweis University, has shown that certain mushroom-based polysaccharides (e.g. beta-glucans) can increase glucose utilization and reduce inflammatory markers.

By regulating the microbiome, intestinal permeability and the production of inflammatory cytokines are reduced, which is key to long-term reversal of IR.

Integrated therapeutic approach

The treatment of insulin resistance requires the coordination of multiple, complementary interventions.

Dietary component:

• low GI

Sugar-free, use of allulose.

• Physical activity

Regular aerobic + resistance training.

• Mental health

Stress management, sleep optimization.

• Additional factors

Vitamins (D, B-complex), minerals (magnesium, chromium, zinc), and natural phytonutrients (e.g. resveratrol, curcumin) support insulin signaling .

Conclusion

Based on its complex, scientifically based approach, lifestyle therapy can not only treat insulin resistance, but in many cases it can even be reversed.

A proper diet – especially the complete elimination of sugar and the use of the latest generation, blood sugar-neutral sweetener, allulose – is key to restoring metabolic balance.

A healthy lifestyle, in the long term, reduces the risk not only of diabetes, but also of other chronic diseases (cardiovascular, inflammatory, hormonal disorders).

Insulin resistance is therefore not a fatal condition, but a reversible condition if approached with appropriate awareness and perseverance.