Li Sixian, a doctor at Churi Clinic: 6 things can be done to reverse insulin resistance, and the post-meal blood sugar peak can be reduced by nearly 40%

2026/09/27 06:32

Li Sixian, a doctor at Churi Clinic, said that there are 6 things you can do to reverse insulin resistance. Among them, changing the order of eating can reduce the postprandial blood sugar peak by nearly 40%. In addition, there are methods such as heavy training; situational photos. (Picture taken from freepik)

[Health Channel/Comprehensive Report] Insulin resistance is not something that cannot be improved once it occurs. Li Sixian, a doctor at Churi Clinic, said that for most people, insulin resistance has a chance to be reversed. Daily habits such as changing the order of eating and walking after meals can help improve insulin sensitivity. In particular, resistance training twice a week can improve insulin sensitivity by up to 25-30%, and the effect is longer-lasting than aerobic exercise. In addition, he also emphasized that it is not necessary to change all living habits at once. As long as you start with the easiest thing to do, it is possible to change.

Normal blood sugar may also be insulin resistance

Li Sixian once posted on Facebook that insulin resistance refers to the weakened response of body cells to insulin, resulting in blood sugar requiring a higher concentration of insulin to be controlled. This condition is common in patients with obesity and type 2 diabetes and is accompanied by compensatory hyperinsulinemia. However, statistics point out that even if weight and blood sugar are controlled within normal ranges, hyperinsulinemia may increase the risk of cancer. In other words, high insulin levels themselves are carcinogens independent of obesity and high blood sugar.

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6 things to reverse insulin resistance at once

It is not impossible to reverse insulin resistance. Li Sixian posted a post on the Facebook fan page "Dr. Sisi, a good friend who accompanies your health" and suggested that you might as well start with the following 6 things in daily life:

●Eating order: Vegetable protein first, starch last. The post-meal blood sugar peak can be reduced by nearly 40%.

●Heavy training: Resistance training twice a week can improve insulin sensitivity by up to 25-30%, and the effect is longer-lasting than aerobic training.

●Walking after a meal: If you walk for 10 minutes after a meal, the area of ​​the blood glucose curve after a meal will decrease by about 20%.

●Sleep 7 hours or more: If you only sleep 6.2 hours a night for 6 consecutive weeks, your insulin resistance will increase by nearly 15%.

●Reduce stress: Increased cortisol directly opposes insulin. Long-term chronic stress can increase fasting blood sugar by an average of 10-20%.

●Reduce seed oil: Refined vegetable oils such as corn oil and soybean oil are rich in Omega-6 linoleic acid, which will embed in the cell membrane and affect the function of insulin receptors.

Li Sixian emphasized that these six things do not actually need to be done all at once. As long as you start with the easiest thing to do, it is possible to reverse insulin resistance.