Endocrinologist Natalya Liberanskaya told how to act with elevated insulin and loss of cell sensitivity to this hormone.
Insulin resistance is not a sentence. It is enough to reconsider your eating habits and compensate for vitamin and mineral deficiencies in the body.
“The first step is to normalize the level of vitamin D and testosterone – this is very important, since the deficiency of these hormones plays an important role in the development of insulin resistance”, the expert notes.
As for nutrition, if you are used to eating fractionally and often, with this diagnosis, such a regimen does not fit the word at all. Snacks are excluded completely! We try to eat 2, maximum 3 times a day.
Compliance with this condition is one of the key ones, since any intake of food in the body provokes the release of insulin. It returns to normal only after 2 hours.
Try to keep the intervals between meals at least 4 hours. Over time, it is better to bring this figure up to 5-6 hours. This will allow you to very effectively reduce insulin and start fat burning processes.
We refuse fast carbohydrates, primarily flour and sweets. It will be hard to change right away. Especially give up snacks if you are used to them. High insulin will turn on the feeling of hunger.
At the first urge to eat, try to drink water, this will help satisfy your hunger. To keep you feeling full for as long as possible, eat more protein. If a snack is unavoidable, give preference to seeds or nuts.
Be sure to observe the sleep and wakefulness regimen. In this vein, not only rest and restoration of resources is important, but also a long night break in food – it should be 12 hours.
If possible, arrange fasting days. Unloading does not mean hungry. On such days, one meal is possible (for example, breakfast or lunch) or simply significantly reduce portions.
If you suffer from diseases of the gastrointestinal tract, especially the pancreas, this regimen will not suit you. Consult additionally with a doctor.
Be sure to add any sport and physical activity. The higher the quality of muscle tissue, the lower the level of insulin.
And of course, find a good endocrinologist who will help control and correct the process of getting rid of insulin resistance. 
Natalya Liberanskaya Health Endocrinologist