You haven’t been diagnosed with Type 2 Diabetes.
Your blood work might even still be “within normal range.”

But lately, something just feels… off.

If you’ve been struggling to feel 100% and aren’t sure why – one of the first things to consider is your blood sugar. Telltale signs your levels are chronically imbalanced include:

• Crashing hard every afternoon, even if you slept well.
• Craving sugar more often, but you can’t seem to get full.
• Gaining weight in places you never used to.
• Feeling thirsty all the time, even when you’re drinking enough water.
• Brain fog has made it harder to stay focused, stay productive, and feel like yourself.

If any of this sounds familiar, you’re not alone. And more importantly—you’re not imagining it.

These subtle but frustrating symptoms could be early signs of insulin resistance, which is often the first step your body takes before developing full-blown Type 2 Diabetes. But because it doesn’t always show up on a standard lab panel—and because symptoms start off quietly—it’s easy to miss until your body is already in a deeper state of imbalance.

The good news? You don’t have to wait for a diagnosis to start turning things around.

What Is Insulin Resistance (And Why It’s So Often Missed)?

Insulin is the hormone responsible for helping your cells absorb and use glucose (sugar) from your bloodstream. When everything’s working properly, insulin acts like a key—unlocking your cells so sugar can be converted into energy.

But when you’re insulin resistant, that “key” doesn’t fit as well.
Your cells stop responding, glucose starts to build up in the blood, and your pancreas scrambles to produce even more insulin to keep up.

At first, your body can overcompensate and keep blood sugar in range. But behind the scenes, a storm is brewing. Over time, this resistance snowballs—leading to:

• More frequent hunger and cravings
  
• Harder-to-lose weight, especially around the midsection
  
• Blood sugar that creeps higher with each test
  
• And eventually… Type 2 Diabetes
  

So why is it so commonly missed?

Because most people don’t get tested for insulin resistance directly.
Standard blood panels focus on fasting glucose or A1C—which don’t rise until insulin resistance is already advanced. By the time those markers are flagged as “abnormal,” your body has likely been fighting imbalance for years.

And unfortunately, the traditional medical model is built on waiting until the numbers are high enough to treat—not addressing the warning signs early enough to reverse them.

But here’s the thing: you don’t need to wait for an official diagnosis to take action.
You can start rebuilding your metabolic health now—and in most cases, reverse insulin resistance altogether.

Here’s how.

5 Ways to Start Reversing Insulin Resistance—Starting Today

If you’ve been dealing with the warning signs of blood sugar imbalance, the most important thing you can do is take small, consistent steps that support your body’s natural ability to heal.

Here are five strategies that Dr. Shumard uses with his patients to help reverse insulin resistance—naturally:

1. Build Blood Sugar-Friendly Meals

You don’t have to follow a strict diet—but you do need to be smart about your meals. Every time you eat, you have a chance to support stable blood sugar or spike it.

Here’s how to structure meals:

• Fill half your plate with non-starchy vegetables (like spinach, broccoli, zucchini)
  
• Include a source of clean protein (like salmon, eggs, or grass-fed meat)
  
• Add healthy fats (like avocado, olive oil, or nuts)
  
• Choose one complex carb if desired (like sweet potatoes or lentils)
  

Pro tip: Always eat protein or fat before carbs. This slows digestion and helps prevent sharp blood sugar spikes.

2. Move After You Eat

Even a short walk after a meal can dramatically improve your blood sugar.

Why? Because your muscles help shuttle sugar out of the bloodstream without needing as much insulin.

Try this:

• Take a 10–15 minute walk after lunch or dinner
  
• If walking’s not possible, do a few minutes of gentle stretching or light cleaning
  

Consistent, low-intensity movement after meals can be just as powerful as medication for some people.

3. Start Your Day With a Savory Breakfast

Starting your day with sugar (think toast, cereal, pastries, or juice) sets off a rollercoaster of spikes and crashes.

A high-protein, low-carb breakfast can:

• Reduce cravings later in the day
  
• Keep energy levels more consistent
  
• Improve insulin sensitivity over time
  

Ideas include:

• Veggie omelet with avocado
  
• Greek yogurt with chia seeds and berries
  
• Chicken sausage with sautéed greens
  

4. Focus on Sleep and Stress

Lack of sleep and chronic stress are two of the most overlooked drivers of insulin resistance.

When you’re sleep-deprived or overwhelmed, your body produces more cortisol—a stress hormone that raises blood sugar and worsens insulin resistance.

Make time to:

• Go to bed and wake up at the same time daily
  
• Avoid screens before bed
  
• Practice deep breathing or meditation for 5 minutes daily
  

Even small improvements here can lead to big changes in how your body regulates glucose.

5. Supplement the Gaps

Supplements don’t replace lifestyle change—but they can accelerate your results.

Some of the most effective options include:

• Berberine (500 mg, 2–3x daily): Naturally lowers blood sugar and improves insulin sensitivity
  
• Magnesium glycinate (200–400 mg daily): Supports insulin function and sleep
  
• Omega-3s (1–2g daily): Reduces inflammation that worsens resistance
  

As always, it’s best to work with a professional to customize your dosage and ensure it’s right for your body.

Let’s Change the Path—Starting Now

Insulin resistance doesn’t develop overnight—and reversing it doesn’t happen overnight either. But here’s the truth that most people don’t hear often enough: You have more control than you think.

Your body isn’t broken. It’s just out of balance. And the same way it slowly shifted into dysfunction… it can slowly shift back toward health.

When you start making changes now—before your doctor gives you a prescription or a diagnosis—you give yourself the chance to avoid the complications, the medications, and the limitations that so many others face. You don’t have to wait until your symptoms get worse of wait until you “have time.”

You just have to start.

Pick one change from the list above and commit to it today. Your energy, your confidence, your body—and your future—are worth it