Insulin resistance is one of the most common things I see in my clinic — and one of the most misunderstood. It sits at the root of conditions like PCOS, Type 2 diabetes and metabolic syndrome, yet many of my clients have never had it properly explained to them.
So, what actually is insulin resistance?
Insulin is a hormone produced by your pancreas. Its job is to act like a key, unlocking your cells so glucose (sugar from food) can enter and be used for energy. When you have insulin resistance, your cells stop responding to that key properly. Your pancreas compensates by producing more and more insulin — but over time, it can't keep up. Blood glucose levels rise, and a cascade of metabolic consequences follows.
Why does it happen?
There's rarely one single cause. In my experience, insulin resistance develops from a combination of factors — genetics, excess body fat (particularly around the abdomen), physical inactivity, poor sleep, chronic stress, and diet. It's important to note that insulin resistance isn't a personal failing. It's a physiological process that many people are predisposed to through no fault of their own.
How does diet contribute — and help?
Certain eating patterns can accelerate insulin resistance: diets high in refined carbohydrates, added sugars and ultra-processed foods cause rapid blood glucose spikes, which demand repeated large surges of insulin. Over time, this contributes to cellular resistance.
The good news is that dietary changes can make a meaningful difference. In my clinic I focus on:
- Choosing low GI carbohydrates — wholegrains, legumes, vegetables — which cause a slower, more manageable rise in blood glucose
- Prioritising protein at each meal — this slows glucose absorption and improves satiety
- Including healthy fats — avocado, olive oil, nuts and oily fish support insulin sensitivity
- Reducing ultra-processed foods and added sugars — without creating an overly restrictive or fear-based relationship with food
- Eating regularly — skipping meals can dysregulate blood glucose and worsen insulin response
What about movement?
Exercise is one of the most powerful tools we have for improving insulin sensitivity — even a 20-minute walk after meals can meaningfully reduce post-meal glucose spikes. I always encourage my clients to find movement they actually enjoy, because consistency matters far more than intensity.
The bottom line
Insulin resistance is manageable. With the right dietary approach — personalised to your health history, preferences and lifestyle — most people see real improvement. If you've been told you have insulin resistance, or you suspect it might be playing a role in your health, I'd love to help you work through it together.