Internal medicine doctor reveals 7-day plan to reverse insulin resistance

Insulin resistance is an increasingly prevalent disorder where the body’s cells—specifically in the muscles, fat, and liver—fail to respond properly to insulin. This leads to unregulated blood sugar and a high risk of type 2 diabetes.

However, according to Dr Sarwat Makkani, a board-certified internal medicine physician, this trend can be reversed.

In a detailed protocol shared on January 10, she outlined seven essential habits that can restore insulin sensitivity within 90 days.

The core of Dr Makkani’s advice focuses on "fixing the morning spike." She warns that starting the day with high-carb options like toast or fruit-only smoothies, or even skipping food for coffee, keeps insulin levels dangerously high from the moment you wake up.

Instead, she advocates for consuming protein and fibre before your morning caffeine. By anchoring every meal with protein and following a specific eating order—protein first, vegetables second, and carbohydrates last—you can effectively blunt blood sugar spikes and prevent the "fatigue-and-snacking" cycle.

Beyond what you eat, the doctor emphasises when and how you move. She urges patients to end the habit of all-day "grazing," which prevents insulin levels from ever dropping.

By reducing the eating window to three full meals and moving frequently throughout the day, rather than relying on one solitary gym session, you can retrain your body to process sugar efficiently. As Dr Makkani puts it: “Fix the morning, stop the grazing, and the whole day gets easier.”

Note to readers: This article is intended for informational purposes and is not a replacement for professional medical advice.