Work on your muscles.

Any type of exercise is good for you, but a workout that builds muscle is especially helpful for helping insulin to work better. If the thought of going from the couch (or desk) potato to a 10K race is overwhelming, start with muscle work. It pays off quickly – and here’s proof:

In a recent study on overweight men, researchers found that just 6 weeks of resistance training was enough to build muscle and increase their insulin sensitivity. You don’t have to spend hours in the gym either. In this study, the men did just one very intensive set of nine muscle exercises, for 15-20 minutes three times a week.

Eat some protein and healthy fat with each meal and snack.

This is an easy tip that also helps to keep your hunger at bay for longer. Every time you eat, especially if you’re eating carbs, just add some protein (like a ½ cup of Greek yogurt or cottage cheese, some meat or fish, a deviled egg) and some healthy fat (like a handful of nuts, some peanut butter, or a scoop of guacamole). Bonus points if you can also add a serving of vegetables!

Mixing your meals like this slows down your digestion. Carbs are digested more slowly, and your insulin doesn’t have to spring into action quite so fast.

Feed your gut. Your gut is home to trillions of bacteria that help more than your digestion. There’s much evidence that your microbiome helps to regulate your blood sugar, as well as your weight. People who are at a healthier weight and without diabetes have a different, more diverse selection of healthy bacteria in their gut.

Researchers have noted that as people eat a more Western-style diet high in meat, fat, and processed foods, their microbiome becomes less healthy and diverse. Interestingly, studies have also found that the microbiome in obese individuals is able to extract more calories from their diet, and store more as fat.

Here’s how to keep your gut happy, healthy, and working for you rather than against you:

·Eat more plants – fruits, vegetables, legumes, nuts, seeds and any high fiber, unprocessed grains are the best foods to feed and multiply your good bacteria.

Finally, work on your stress.

Chronic stress causes an increase in your cortisol – one of the fight or flight hormones. When cortisol stays higher than it should for long periods of time, it causes your liver to pull sugar and fat out of storage, and it ends up in your bloodstream. That results in insulin that’s constantly overworked, blood sugar that eventually creeps up, and cholesterol and triglycerides that are too high. All, despite your efforts to eat a healthy diet.

Anyone who suffers from chronic stress understands that it doesn’t go away on its own. You have to learn how to deal with it and react to stress in a healthier way. Activities like exercise (especially if you can get outside in nature), yoga, massage, meditation, and talk-therapy can all be helpful to relieve stress and teach you ways to cope with it.

It’s important to know that insulin resistance or prediabetes is more than just a nuisance that requires you to stick your finger or take a pill. It puts you at increased risk of a heart attack, stroke, or even cancer. Talk to your doctor to see if you’re at risk and take some simple steps to reduce your blood sugar today!