6 Ways to Lower Insulin Levels (naturally) for Weight Loss

Six Strategies for Supporting Weight Loss

Dr. Dan Maggs presents six strategies that he says may support weight loss by improving insulin levels or the body’s response to insulin. His overall message is to focus not only on lowering insulin, but also on eating and living in ways that support fat use, muscle maintenance, and appetite regulation.

1. Eat fewer carbohydrates

Carbohydrates—especially sugary and starchy foods such as sweetened drinks, bread, rice, pasta, and potatoes—can raise blood glucose and insulin. Maggs recommends a low-carbohydrate approach rather than necessarily eliminating carbs. Non-starchy vegetables are examples of lower-carb foods.

2. Prioritize protein

Protein can also prompt insulin release, but Maggs says its response differs from that of carbohydrates and is accompanied by glucagon. He recommends eating adequate protein to support muscle, noting that protein takes energy to digest. He suggests pairing protein with resistance exercise.

3. Try fasting or fewer meals, if suitable

Insulin is generally lower during fasting. Maggs describes skipping breakfast and eating two protein-rich meals as his personal approach, while cautioning that eating one meal a day can make it difficult to get enough protein. He says people may choose one, two, or three meals.

4. Exercise, especially resistance training

Exercise can improve muscle sensitivity to insulin, and working muscles can take up glucose with less reliance on insulin. Maggs particularly highlights lifting weights and short bursts of high-intensity exercise.

5. Reduce prolonged stress

Short-term stress can be a normal response, but Maggs says chronic stress may keep blood glucose elevated and increase the need for insulin. He notes that stress-management strategies will vary by person.

6. Prioritize sufficient sleep

Poor sleep may affect glucose, hunger hormones, appetite, and food choices. Maggs recommends getting the amount of sleep an individual needs, noting that the often-cited eight hours may not suit everyone.

Presenter and source: Dr. Dan Maggs.