Supporting insulin sensitivity helps to control blood sugar

Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

If you want to boost your metabolism, balance your blood sugar, and feel your best, working on your insulin sensitivity is a great place to begin.

But, what exactly is insulin sensitivity, and why does it matter for your health? Read on to find out. 

What Is Insulin Sensitivity? 

Insulin is a hormone produced by the pancreas that helps shuttle glucose (sugar) from your bloodstream into your cells, where it’s used for energy or stored for later use. 

Insulin sensitivity refers to how responsive your cells are to insulin’s signals. When your cells respond well, a small amount of insulin is enough to do the job. When they don’t, your body has to pump out more insulin to keep blood sugar in check—a state called insulin resistance.

Over time, insulin resistance can lead to chronically high blood sugar levels, fat gain (especially around the belly), inflammation, and increased risk of conditions such as metabolic syndrome, type 2 diabetes, and heart disease. 

On the flip side, high insulin sensitivity is a marker of strong metabolic health. When you’re insulin sensitive, your cells efficiently absorb glucose with minimal insulin. This helps promote stable blood sugar, steady energy, easier fat loss, and a lower risk of chronic disease.

How to Improve Insulin Sensitivity Naturally

Let’s take a look at science-backed strategies to support healthy insulin function.

#1: Exercise 

Exercise is one of the fastest and most effective ways to improve insulin sensitivity, both immediately and over the long term. Physical activity helps transport sugar into your muscles, where it can be stored and used for energy. 

Just 30 minutes of exercise three to five times a week can lead to an immediate boost in insulin sensitivity. And after about eight weeks of consistent workouts, those benefits can become longer lasting.

#2: Reduce Refined Carbs and Added Sugars

Highly processed carbohydrates and sugary drinks can overload your body with glucose and spike insulin levels, potentially leading to insulin resistance over time. Reducing your intake of ultra-processed carbs and prioritizing whole-food sources of carbohydrates, such as vegetables, legumes, whole grains, and low-glycemic fruits, can improve your glycemic response and insulin signaling.

Some people may also benefit from a lower-carb or cyclical low-carb approach to improve insulin sensitivity, especially if they’re already dealing with signs of metabolic dysfunction.

#3: Prioritize Sleep 

Research suggests that insufficient sleep can reduce insulin sensitivity, making it more challenging for the body to regulate blood sugar levels. Fortunately, catching up on your Z’s has been shown to help restore insulin function.

#4: Reduce Stress 

When you’re stressed, your body enters “fight-or-flight” mode, triggering the release of stress hormones that convert stored glycogen into glucose for quick energy. But when stress becomes chronic, those hormone levels can stay elevated, leading to consistently higher blood sugar and reduced insulin sensitivity.

To reduce stress, consider practicing regular stress management strategies, such as mindfulness, walking, or breathwork.

#5: Consider Smart Supplementation

Lifestyle changes are crucial for improving insulin sensitivity, but certain supplements can offer an additional layer of support. Some of the more commonly used options include vitamin C, probiotics, and magnesium, all of which have been shown in studies to help support healthy insulin function and blood sugar regulation.

A less commonly known option is GlucoVantage®, which is dihydroberberine (DHB), the active metabolite of berberine. While berberine is known for supporting healthy blood sugar levels, insulin sensitivity, and body composition, it’s often limited by poor absorption and potential digestive discomfort. DHB helps overcome these issues, delivering the same metabolic benefits more efficiently and with fewer side effects. 

In fact, in a 2022 study, GlucoVantage® was shown to deliver five times more berberine to the bloodstream than standard berberine and remain active in the body twice as long.

The Bottom Line on Insulin Sensitivity

Insulin sensitivity plays a critical role in how your body processes and stores energy. And improving it can have far-reaching benefits for your metabolic health and long-term disease prevention.

Fortunately, insulin sensitivity is highly adaptable. With consistent habits like exercise, reducing processed carbs, prioritizing sleep, managing stress, and considering targeted supplements, you can boost your body’s ability to handle glucose and insulin more efficiently.