Insulin sensitivity
Insulin sensitivity describes how effectively your cells respond to insulin to move glucose from the blood into muscle and liver tissue. Lower sensitivity is associated with higher post-meal glucose, fatigue, and hunger.
What actually improves it
Walking after meals
10 to 20 minutes of easy walking after meals improves glucose clearance by increasing muscle uptake independent of insulin.
Resistance training
Muscle tissue is the primary glucose sink. Two to three sessions per week improves insulin action over time.
Protein first meals
Prioritizing protein and fiber early in meals reduces glucose spikes and improves satiety signaling.
What matters less than people think
Extreme carb elimination, supplements without behavior change, and short detox protocols do not outperform basic movement, sleep, and training.
Identify your weakest lever and apply it consistently for 14 days.