Lose excess body fat, especially abdominal fat
Exercise regularly, including both aerobic and resistance training
Reduce intake of refined carbohydrates and added sugars
Choose high-fiber foods such as vegetables, legumes, nuts, and seeds
Prioritize protein with each meal
Limit ultra-processed foods
Improve sleep duration and sleep quality
Manage stress consistently
Avoid smoking
Limit alcohol intake
Eat smaller, balanced meals if overeating is an issue
Increase daily movement and reduce long periods of sitting
Consider time-restricted eating if appropriate
Monitor blood sugar, A1C, and fasting insulin with a healthcare professional
Treat underlying conditions such as sleep apnea, PCOS, or fatty liver
Review medications that may worsen insulin resistance with a clinician
Follow a sustainable eating pattern you can maintain long term