Photo by Nicole Michalou

Resolutions and resets tend to take center stage in January. But what if you can’t seem to shake that post-holiday slump?

Energy might feel lower than usual. Sugar cravings may seem more intense. And your sleep might not feel as refreshing as it once did. Type those observations into a search bar, and it’s easy to land on insulin resistance. 

But before you assume something’s gone off track, understanding what’s happening beneath the surface can help you make sense of these post-holiday shifts and approach January with more clarity and less pressure.

Insulin Resistance: It’s Actually More Flexible Than You Think

Insulin is a signaling hormone. Its job is to help move glucose from your bloodstream into your cells, where it can be used for energy. Insulin resistance simply means that signal isn’t as clear or effective as it could be.

What often gets missed is that this process exists on a spectrum. Insulin sensitivity can change from week to week, or even day to day, depending on context. It’s influenced by things like meal timing, sleep quality, physical activity, stress, and overall dietary patterns.

Temporary changes in insulin sensitivity are a normal physiological response. On their own, they don’t automatically point to long-term metabolic problems.

Why the Holidays Can Temporarily Shift Insulin Sensitivity

The holidays tend to change a lot of your routines at once. Meals are often bigger, higher in refined carbs, and closer together. Eating later becomes normal. Movement may also take a back seat to travel or social plans. And sleep can get shorter or more fragmented (thanks, daylight savings time).

When these stack up, your body has to work harder to manage post-meal glucose. That usually means releasing more insulin to keep glucose moving where it needs to go. Over time, however, that increased demand can make insulin signaling less efficient.

If this cycle continues, it may lead to insulin resistance. However, your body is constantly adjusting, and it’s able to find its balance once your usual routines settle back into place.

Can Dihydroberberine Help?

When insulin sensitivity feels off, it’s often less about broken systems and more about signals getting harder to hear. 

Researchers have been exploring natural compounds that support insulin sensitivity and post-meal glucose handling. One of those is dihydroberberine (DHB), a more bioavailable form of berberine.

DHB has been studied for how it interacts with pathways involved in insulin signaling and glucose uptake. Because it’s absorbed more efficiently than traditional berberine, it’s often considered in situations where consistent, reliable support matters — not as a push, but as a way to reduce friction in the signalling process.

That context is important. DHB isn’t a quick reset button or a workaround for better habits. Its potential role is to support your body’s normal metabolic responses alongside more balanced meals, consistent movement, and better sleep routines.

A Reset Without the Pressure

Insulin resistance isn’t permanent, and small, steady choices can help your body regain responsiveness. So instead of trying to “undo” the holiday season, try to make January a chance to reestablish patterns that support your body’s balance again. 

Getting back to that consistency can make metabolic control easier to maintain and may help improve insulin sensitivity over time, no matter where you land on the spectrum.

Devan Ciccarelli is a NASM-Certified Personal Trainer, Nutrition Coach, and Women's Fitness Specialist who writes on health and lives in Florida with her two kids.