If you’ve been feeling tired after meals, gaining weight around your belly, or struggling with cravings that seem to hit out of nowhere, you’ve probably heard the phrase “insulin resistance.” It sounds technical, but the basic idea is simple: your body’s cells stop responding well to insulin, so your pancreas has to pump out more of it to keep blood sugar under control. Over time, that higher insulin state makes it easier to store fat, harder to burn it, and tougher to feel consistently energetic.
The good news? Improving insulin sensitivity doesn’t require perfection. It requires consistency—and a handful of habits that work with your biology instead of against it. In a popular episode of the Metabolic Freedom Podcast, Ben Azadi shares five practical actions he used to reverse insulin resistance quickly. Here’s a human-friendly breakdown you can start using today.
1) Stop Snacking Between Meals (Let Insulin Come Down)
One of the fastest ways to keep insulin high all day is constant snacking. Even “healthy” snacks can keep your body in a near-continuous feeding state, which means insulin keeps rising and falling without ever getting a real break.
Instead, aim for 2–3 real meals per day. Make them satisfying. Eat enough protein. Add fiber and healthy fats. Then… stop. This simple change gives your insulin levels time to fall between meals, which is exactly what you want if you’re trying to reverse insulin resistance.
Easy win: If you normally snack at 4pm, try drinking water, taking a short walk, or having a full dinner a bit earlier instead.
2) Stop Eating at Least 3 Hours Before Bed (Protect Nighttime Metabolism)
Late-night eating feels harmless—until you realize that insulin sensitivity tends to drop later in the day. In other words, your body is often less equipped to handle a big meal right before sleep. Azadi recommends stopping food intake at least 3 hours before bedtime.
This habit can also support better sleep quality, which matters because poor sleep is strongly linked to worse blood sugar control and increased hunger the next day.
Simple rule: Pick a “kitchen closed” time and treat it like an appointment with your health.
3) Walk After Meals (The Underrated Blood Sugar Hack)
You don’t need a fancy workout to make a big impact on blood sugar. A 10–20 minute walk after eating can significantly reduce the post-meal glucose spike, meaning your body needs less insulin to manage the same food.
This is one of the highest-return habits because it’s easy, doesn’t require equipment, and works even if you’re busy. If you can only do one walk per day, do it after your largest meal.
Make it effortless: Put on a podcast, walk around the block, or pace while you take a phone call.
4) Do a 24-Hour Water Fast Once Per Week (Strategic Insulin Reset)
Azadi suggests a 24-hour water fast once per week to help lower insulin levels and support metabolic “reset” processes. He also links fasting to cellular repair mechanisms like autophagy and improved mitochondrial function.
Now, a quick reality check: fasting isn’t for everyone. If you have a history of disordered eating, are pregnant, have certain medical conditions, or take medications that affect blood sugar, you should talk to a clinician before doing longer fasts.
But if you’re a generally healthy adult, a once-weekly 24-hour fast (for example: dinner to dinner) can be a powerful tool—especially when the rest of your week is already trending in the right direction.
Gentler option: Start with a 12–14 hour overnight fast and slowly extend.
5) Sprint or HIIT Twice a Week (Build Insulin Sensitivity Fast)
Long cardio is fine, but if the goal is insulin sensitivity, short intense bursts can be incredibly effective. Azadi recommends HIIT or sprint-style training twice per week, such as:
- 20 seconds all-out
- 90 seconds rest
- Repeat for 3 rounds
You can do this on a stationary bike, a rower, swimming, uphill walking, or running—whatever is safest for your joints and fitness level. This kind of training helps your muscles demand more glucose, improves metabolic flexibility, and supports better insulin function.
Important: If you’re new to exercise, start smaller. Intensity is a tool, not a punishment.
Bonus Nutrition Guidance: Keep It Low-Processed and Protein-Forward
Alongside the five steps, Azadi recommends reducing processed carbs and keeping total carbohydrate intake relatively moderate (he mentions under ~100g/day) while increasing protein and healthy fats.
You don’t need to obsess over numbers, but you do want meals that stabilize you. Think: eggs, fish, chicken, legumes (if tolerated), vegetables, olive oil, nuts, and whole foods that don’t come with a marketing campaign.
A Simple Way to Start This Week
Don’t try to overhaul everything overnight. Azadi’s approach is to implement changes progressively—one habit at a time—and he suggests results can take weeks to months (he mentions around 3 months).
If you do just these three for the next 7 days—no snacking, a short post-meal walk, and no late-night eating—you’ll likely notice better energy, fewer cravings, and more stable hunger. Then add fasting and HIIT when you’re ready.
Your metabolism doesn’t need you to be perfect. It needs you to be consistent.