Exercise regularly, especially resistance training and aerobic activity
Lose excess body fat, particularly abdominal fat
Eat more high-fiber foods
Choose minimally processed, low-glycemic carbohydrates
Reduce added sugar and refined carbohydrates
Include adequate protein with meals
Add healthy fats from nuts, seeds, olive oil, and fatty fish
Get enough sleep consistently
Manage stress with relaxation techniques
Avoid smoking
Limit alcohol intake
Stay hydrated
Eat regular meals and avoid frequent overeating
Increase daily movement and reduce prolonged sitting
Consider time-restricted eating if appropriate
Monitor and manage blood glucose levels
Work with a healthcare professional if insulin resistance is suspected