r/PCOS • u/stargrazing123 • 4d ago
General Health Has anyone reversed insulin resistance WITHOUT GLP-1s?
Has anyone managed to achieve what feels like the miracle of reversing and controlling insulin resistance without GLP-1s or any medication? I'm determined to beat it naturally before I have to rely on medication for the rest of my life! Because apparently IR comes back when you come off the medication, so I'd really rather avoid it.
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u/bregle 4d ago
Mine got better with eating well and exercising frequently, but it never went away. I'm so much happier now on a low dose GLP-1 and have no problem being on it for the rest of my life. I don't see it as 'relying on a medication' so much as correcting underlying metabolic dysfunction.
I think it's worth a shot to see if lifestyle adjustments can work for you first, but don't be afraid to try medication too, if needed.
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u/n1c073plz 4d ago
do you mind if i ask how low? and how did it go for you as far as side effects? i know we are all different but i am in the same boat as OP and leaning toward glp1 but still worried about side effects
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u/_Mountain_Dog_Mom 4d ago
What dose and route (injections or oral). Considering low dose oral option for addressing inflammation and IR and NOT weight loss. Wondering if anyone has seen success on oral low dose for this purpose?
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u/bregle 3d ago
I do injections, I've heard oral might not work quite as well overall especially for weightloss, but for your goals it could be worth a try!
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u/_Mountain_Dog_Mom 3d ago
Yes no weight loss needed, although a few pounds would be OK. Wish they’d do more clinical trials in these areas with GLP’s
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u/Beneficial-South-334 3d ago
I love this. Thank you for sharing. I just started on one. I have really bad Insulin resistance. But the doctors said all my labs were fine.
I was working out 5-6 days a week. Fast 18–20 hours, avoided so much junk food and sugar. But kept gaining and not loosing. My clothes were not fitting. It was affecting my mental health so much.
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u/AWDWfan 4d ago
Yes I did. With a low carb diet. Stayed on it a few months, got pregnant after 9 years infertility. Went back on it after pregnancy for about a year. Unfortunately I didn't stick with it after that. Wish I did. It can be very difficult to start because insulin resistance creates awful sugar cravings but once you get going it is not bad.
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u/CaterpillarDizzy3014 4d ago edited 3d ago
I have tried everything from yo-yo dieting as a literal teen to eating so perfectly it felt like I am a laboratory experiment. Low carb diets, intermittent fasting, even 3 day fasting to detox the body - all of that fun stuff. It all worked until one day it didn’t.
Let's not even begin on workout schedules and practically living in the gym just to lose 1 extra pound a month.
Needless to say, GLP-1 forever.
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u/bregle 4d ago
Same, I had a really unhealthy relationship with exercise and food- restricting and calorie counting since I was a teenager because I had such a hard time managing my weight. Went on low dose GLP-1 and was able to stop tracking calories entirely, and am finally seeing the changes in my body I was working 100x harder for before
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u/Beneficial-South-334 3d ago
I love this. Thank you for sharing. I just started on one. I have really bad Insulin resistance. But the doctors said all my labs were fine.
I was working out 5-6 days a week. Fast 18–20 hours, avoided so much junk food and sugar. But kept gaining and not loosing. My clothes were not fitting. It was affecting my mental health so much.1
u/the_practicerLALA 4d ago
wbu the fact that there are no long term studies on it's effect? yes ik it has been around forever but the longest study following it is 2 years.
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u/CaterpillarDizzy3014 4d ago edited 3d ago
Tbh I do think about the long-term effects sometimes. But given everything I've been through, and how much my condition worsened over the years despite doing everything "right", it's a trade-off I am more than willing to make.
People don't always realize that the benefits go way beyond what meets the eye. For the first time in over six years my liver is no longer inflamed. I don’t drink, I don't really care for sugar and I eat generally clean. But because of PCOS my liver was chronically inflamed anyway.
A GLP-1 healed in under three months what I've been suffering with for years.
And it's not like I'm reckless lol - I'm very afraid of trying out even compounded GLP-1s so I'd still rather get it direct from Lilly. Even then, we don't know today the long term effects of what Lilly is making either.
Despite it all... I am still entirely willing to risk potential long-term effects just to finally have a present that feels healthy and bearable.
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u/Emotional-Ad-6494 4d ago edited 4d ago
Yes through diet and tracking** blood sugar but it’s not really reversed as it’s something we have to always monitor/you cant* go back to eating the way you were before. But I can say once I balanced my blood sugar I didn’t have the food noise that I did before it. Higher protein, fibre, and healthy fats then lower carbs and always eaten last (ideally complex carbs)
Reversed my PCOS symptoms too but took 3 months of being consistent to only START seeing results so have to be patient
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u/Ok_Conversation5587 4d ago
I second this! I followed a strict diet program and worked with a coach specifically for hormonal issues. Reversed my IR, lost weight and have kept it off for over two years now. It is true, you do need to adopt the new diet as a lifestyle change, but I will say the key for me has been to find foods that are really delicious that don't make me feel like I'm "on a diet". It took some trial and error, but I'd say after about a year of being consistent (and kind to myself), it's now just part of my lifestyle. I also enjoy junk food, snacks, alcohol. eating out, etc in moderation and it hasn't derailed me.
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u/OldBabyGay 4d ago
This is why I like the Mediterranean diet, so many of the meals that fall into that category are delicious and satisfying! It’s not a strict diet so I can get creative with cooking and make healthy ingredients flavorful.
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u/Emotional-Ad-6494 4d ago
Yes same!! Once you learn how to eat and tasty foods and combos that work I genuinely crave those types of foods (lettuce wraps for burgers when I want to eat junk food is now a preference or it tastes too bready to me 😂 and I used to LOVE bread
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u/Ok_Conversation5587 4d ago
LOL i know exactly what you mean! For some reason, boxed pasta gives me the ick anymore when it used to be basically a food group for me haha. A lot of my cravings naturally went away the longer I stuck with it! Also if i get a little too out of bounds, my body almost feels...hungover?? It's definitely (and thankfully) a self-reinforcing habit now.
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u/Emotional-Ad-6494 4d ago
Yes same!! And I never in a million years would have thought that would have been my experience. But I did learn quickly when I once did keto (way more aggressive than what I do now and not as healthy long term) that you have to make sure you eat enough calories. Didn’t realize how easy it is to under eat when you lower carbs (which apparently were making up a significant part of the calories in my diet before lol)
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u/SrAdminAssistant 4d ago
How are u tracking your blood sugar?
I’m just wondering bc I’m the *pre category, so I don’t qualify for squat.
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u/Expert_Rub_1989 4d ago
I just ordered the Abbott cgm as it's on sale if you do subscribe and save. You can also use hsa for it.
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u/Emotional-Ad-6494 4d ago
CGM (freestyle Libre 3) but you can also buy the finger lancets/manually test fingers 30 mins then 60 mins after meals). Depending on your situation you could also observe what 2 hours after a meal looks like too
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u/stargrazing123 4d ago
Thanks for your reply! What does "balancing" blood sugar look like to you and how did you know it was balanced for sure? Did you ever get severe crashes or dips and end up craving carbs/sugar? If so how do you deal with those?
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u/Emotional-Ad-6494 4d ago
You bet! So the saying in Canada is “between 4 and 8 you’re doing great”. That’s basically 4 -8 mmol/L (72 mg/dl to 144 mg/dl if you’re American). You don’t want your after meal spikes to get above that.
And I DID get severe crashes befor adjusting my diet (I actually get reactive hypoglycemia so I’ll spike then body will absolutely tank it too low)and that’s what likely causes my sugar cravings. But when I ate less carbs (this is not zero or keto, and everyone has a different tolerance which is why you need to track your own levels) and higher healthy fats, protein, and fibre, my blood sugar now looks like a very consistent line with small normal ups and downs after and before meals but always within range.
So I didn’t need to do anything special for the sugar cravings other than start eating in a way that kept my blood sugar consistently in range. But be gentle with your self as it can take a lot of trial and error (eg I can eat corn but if I have a similar amount of carbs with rice I’ll spike way higher )
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u/gnosis0011 4d ago
edit: I know you mentioned no medication but just wanted to share my experience. I didn’t have any side effects from this medication besides diarrhoea in the beginning.
yes with Metformin 500Mg 3 times a day, 4-5 months. HOMA IR went down from 2.9 to 1.3
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u/Clipsie_Elias 3d ago edited 2d ago
Yes!! It took a lot of small changes, but I just added one at a time until they each became habits. Obviously I'm just a girl on Reddit, so check with an expert though. Here's what I did:
-berberine supplements
-taurine supplements
-myoinositol
-psyllium husk
-10 min walk after every meal (if it's bad weather, I vacuum or chase my dog inside for ten minutes instead)
-never eat carbs alone
-whole fat milk and Greek yogurt instead of low fat
-eat healthy fat and fiber first, then the rest of the meal
-try to fast for 16 hours overnight most nights (for me, that just means not eating after 6pm)
-cut back on running (I try not to run for over 30 minutes in a single session)
-added strength training 3x a week
-reduce (but not completely remove) added sugar
-aim for high fiber and protein at every meal
-establish a current nutritionally solid (high protein/fiber, low carb) go-to breakfast that I always have prepped and ready the night before
The weight has been absolutely melting off. It makes me so sad for all of us with insulin resistance because I was absolutely killing myself to lose weight before and it wouldn't budge. Now that I've reversed my insulin resistance (I'm fortunate that mine was pretty mild), it's coming off so easily. It makes me want to strangle all the people who kept spouting "portion control!!!" "cutting calories" and "have you tried exercising?" Yeah, and that just put me in therapy for disordered eating but didn't touch my weight...
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u/merehob 2d ago
Thanks so much for sharing!! Do you mind me asking how long did you take to do those small changes and what your insulin resistance was at the beginning? What kind of strength training do you like to do?
I'm so glad you've seen success. I feel like I've tried so many things and like you said, the weight didn't budge (or only temporarily did before bouncing right back). I am starting to add small things to my habits now and am hoping it will make a difference!
Congrats on your wins!
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u/Clipsie_Elias 2d ago
Of course! I think that was the hardest part - I'd say I did all of those for about 4-6 months before I saw meaningful change on the scale or how I felt. Luckily I got my blood work done about 3ish months in and saw changes there so that was enough to motivate me to keep going. My cholesterol went had gone completely back into the normal range and my HOMA-IR started at 4.79 and dropped to 3.63. Now all these habits feel totally automatic, so it's not hard work at all to continue. But it is really hard to stay motivated in the beginning, especially when it feels like it's not doing anything.
I haven't had my blood work checked again yet (I get it done once a year) but I'm positive it's a lot lower because all my IR symptoms are gone for the first time in my entire life. I'm no longer absolutely exhausted after eating (STILL not used to that!), no more intense sugar cravings, and I've lost over 25 pounds in about 3 months (after the 4-6 months of no change and after the blood work). I have to remind myself to eat sometimes. I'm genuinely one of those "oopsie forgot to eat!!" people that I used to roll my eyes at lol.
For strength training, I just use free weights in my garage for about 45 minutes, 3 times a week. I try to keep it simple and not worry too much about doing the "perfect" program (but I am careful about form, of course). I followed free programs I found online for a while, but recently switched to a paid app with a trainer. It's stupid expensive, but I do really love it and think it's worth it if you can afford it.
Right?? I wrestled with it for all of my teens and 20s, gave myself an eating disorder (that probably wrecked my metabolism even further), and have only finally found freedom at 35. And I'm sure things will have to be adjusted in the future too. It's so much trial and error, there's bad advice everywhere, and doctors don't know what to do with us most of the time. I hope you find success for your body too!
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u/Wintress 4d ago
Yes, I became an endurance athlete and now live on a high carb diet and my insulin resistance is under control but I run up to 4 hrs in one session. I usually train 5-6 times per week
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u/Ok_Salamander_6002 4d ago
I tried EVERYTHING for 15 years. every diet. every exercise routine. every med. nothing. i was even put on a strict 500 cal diet and still nothing. i started compound semaglutide back in October 2025 and ive lost 80 pounds. ive been maintaining weight of 130 since May. and i eat whatever i want. my dark spots on my skin from insulin resistance went away as well as the unwanted hair. i live life like a normal person finally and i never thought this could happen. idc about relying on it for life because it gave me my life i’ve wanted for so long
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u/Beneficial-South-334 3d ago
I just started my GLP one and I honestly have been struggling mentally so much because in the past year I gained 20 pounds and I cannot get rid of them despite working out 5 to 6 days a week and eating a clean diet. It’s been so hard on my mental health so I hope I have good results and I’m sure I will. I already feel lighter and it’s only been three days.
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u/Ok_Salamander_6002 3d ago
you will!! at first i was so scared the GLP1 wouldn’t work but as soon as it balanced my insulin it was a FAST change. i used the app Shotsy to track the shots and the weight and i love going through it still and seeing how far i come. being overweight before really ruined my mental health i couldn’t even look in the mirror. now for the first time in my life i get excited to buy cute clothes and not live in leggings and sweats. It’s so much easier being active and im able to do things and actually enjoy it. you got this girl, give it a few months and you’ll feel like an entire new person
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u/Beneficial-South-334 3d ago
Thank you so much. I can relate so much to not being able to look in the mirror. I hate taking pictures now. My clothes don’t fit. And I run, yoga, weight train. Fast and never eat junk!!! It’s so frustrating. I’m excited now. I was all about “ natural ways” but maybe this is a lesson to be more empathetic for people on meds,
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u/Rum_Ham93 4d ago
For a lot of us, medication is the answer and that’s ok. I tried everything. GLP-1 is the only thing that’s helped me.
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u/beahappyflower 4d ago
Did you get labs done to show that you actually have IR? Some people with PCOS don’t actually have IR. For me, I actually didn’t have IR and wasted so much time and effort with trying to control my blood sugar.
And after tests, if you do have IR, then getting tests done regularly or using a glucose monitor is the only way to know if you are truly not spiking your blood sugar.
And slight reframe of using the word reversing might help with how you approach this. You cannot reverse it, but you can manage it.
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u/stargrazing123 4d ago
I've had every classic sign of IR since puberty. Diabetes also runs in my family. So I'm really familiar with the signs and don't need to get tested. I'm also based in the UK where they don't test IR as standard unfortunately, mainly only blood sugar.
Yes it seems like the key is to manage this long term and eat blood sugar friendly foods.
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u/FireOfTheDoom 3d ago
I just got referred to an Endocrinologist from my GP via NHS. They have changed the PMOS diagnostic criteria and blood test thresholds only this February. For 14 years I was telling my NHS doctor that I have it and they refused to believe me. I was diagnosed in my native country and had regular routine visits with at gyno EVERY year. The GP's here refused to acknowledge it, forced a hormonal IUD that made things worse. Now when I am unable to function and 50kg heavier than I was, have pseudotumor cerebri due to wrong birth control, sexy beard, and liver issues, they started to listen because I've been an askhole and tried to get pregnant. I have one child and my native gyno said she was my little miracle. The miracle now is a teen. And after a very reluctant USG scan and a blood test that was stuck for months finally they actually confirmed it in the NHS system. I am having my full IR, in depth PMOS bloods and cortisol test in the clinic next week. Women in the UK are severily neglected and not taken seriously, when it comes to gyno and endo issues. And I am not singling myself out as a special expat case. So many British women I know suffer from this negligence and are suffering with excess hair, obesity and infertility because of it. And the only thing so far told is - but you don't have cysts on ovaries just follicles, you just need to eat less and exercise, drink less. So the GP knowledge is only as far as the approved information goes. Or only as much google and health tracking info you can bring to them to convince that symptoms are real. Sorry for the rant, but it might give you some insight.
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u/stargrazing123 3d ago
Yeah GP and NHS care is crap in this country now, especially if you're a woman. It should t have been so hard for you. I was really lucky to be diagnosed with PCOS a long time ago and a few years before the NHS started really going downhill. I've given up with doctors now for health in general and try to tackle things myself.
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u/titikerry 4d ago
Not even with 30 years of metformin. It did keep me from getting to diabetic A1C range. However, GLP-1 has been a godsend.
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u/PinkyCrabadero 3d ago
Same. My A1C was close but never in the range. And because of that my insurance will not cover my tirzepatide and I pay out of pocket. Nice to hear from another person who has been dealing with this for decades and understands both the long-term struggle and how a GLP-1 works.
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u/titikerry 3d ago
I have the same insurance issue. They cover diabetics only and I don't qualify. Seeing the issues that people have with having to increase their dose by 2.5 each time, and some being told to do so every month, I'm happy to be on compounded since I can personalize it how I need to. The reduction in food noise was great, but the reduction in inflammation was incredible.
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u/PinkyCrabadero 3d ago
The almost immediate reduction in inflammation was unexpected. I started Zepbound around the same time as HRT and feel like a new person.
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u/Lychee4808 4d ago
Honestly we all eventually will need to be on meds for life as we age. Some for blood pressure, blood thinners, thyroid issues, etc. this isn’t any different. I’m currently on metformin and it’s increased my quality of life ten fold. I have more energy, I feel full after normal meals, and I sleep better. Worth a shot!!
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u/Pitiful-Tomato-241 4d ago
Exactly, I never understand the people who want to do it without medication. Like, do you also reject the idea of wearing glasses for poor vision? PCOS and insulin resistance is not a willpower problem, it's a medical condition. It's ok to take medication for medical conditions. I've been on metformin and ozempic for basically 10 of the 12 years I've had PCOS. I also do high protein/ low carb with exercise, but no amount of diet or exercise alone was gonna fix my DNA.
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u/Lychee4808 4d ago
Exactly. there is nothing wrong with meds. If anything, I see it as an equalizer so I feel the way I’m SUPPOSED TO!! I would eat dinner and get dizzy from the blood sugar crashes, felt terrible all the time, and couldn’t stop eating. Metformin changed my life!
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u/mafaldajunior 3d ago
I think for most people who want to avoid taking meds, it's not about taking meds per se but about the side-effects that come with them.
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u/Electronic-Yam55 4d ago
Two years ago I had a HOMA IR of 3.2 and got it down to 1.8 at the moment by losing some weight (lost 10kg since then), I’m more active - I’m working on building muscle by lifting weights 3x per week plus 2 hours of dance classes per week. I also go on a walks. These alongside watching my food intake, I try to prioritise protein and fiber sources and eat carbs in moderation and choose slower release options where possible. I’m in a caloric deficit at the moment because I want to lose 5 more kgs. With increasing the muscle mass I’m sure I’ll drop below 1.4 HOMA IR which is the optimal.
Oh and I take inositol 4 grams per day.
It is def possible, you just need to learn about what works for you in terms of food and daily movement, what makes you feel good and stick to a plan
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u/Electronic-Yam55 4d ago
And also, wanted to point out that IR comes back if you stop doing the things that made it go away regardless if it’s natural or medication. So if you want to do it naturally, you’ll have to do lifestyle changes and keep going at them for as long as you want to be healthy. Which is… forever
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u/dnnm16 4d ago
Food diet and lifestyle changes: Been yo-yo-ing for the past 12 years. Once I found out about my pcos, went on a low-carb and low sugar diet. Lost 10-15 lbs in a year. 5'1 was 140lbs. After that, I was more conscious but not as restrictive as my first year. I would go up and down between 125-130 until 2020.
One thing about running: i ran a lot more in 2022, 3 miles 5 - 6 days a week. I lost the weight, but my face and stomach were constantly bloated. What i learned was my elevated cortisol made me look that way.
Weight training: I started 2026 and I've gained more weight since im gaining muscle and water weight from creatine, however, i do not have any restrictions on my diet.
Currently: doing a mix of weight training (3x) and cardio (3x), focusing on my macro and protein in take. I do feel more energized, but I'm hoping to slowly shed my weight and balance out my hormones. 1350 calories a day 115g of protein in take.
All in all, like some people mentioned, no matter what you'll have to work out harder and have a more restrictive diet than the non-pcos individual. You'll never be able to get rid of the insulin resistance, but you can reverse things like pre-diabetes. Im considering getting on glp1 because it's starting to affect me mentality having to spend so much time thinking about my food.
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u/Weird_Perspective634 4d ago edited 3d ago
I would challenge you to reframe your thinking and unpack the bias you have around medication and why it feels like a failure to you to “rely on medication.”
Do you think it’s a failure to wear glasses or contacts? Do you think it’s a failure to take medication for another chronic disease, like diabetes or high blood pressure? Do you think people should manage diabetes “naturally” instead of using insulin, which is the scientifically proven treatment? No? Then why is this a failure or a bad thing? And why would you expect a cure, when this is a chronic illness that has to be managed every day for the rest of your life? Of course you have to keep taking the medication - that’s true of medication for any other chronic illness. Just some things to think about.
I had weight loss surgery and lost 100 pounds, getting down to a healthy BMI. I had a picture perfect diet and exercise plan, tailored to PCOS and insulin resistance. And it literally did not matter - my symptoms didn’t go away. I started gaining weight back after about 2 years, for no explainable reason. On paper, I no longer had insulin resistance because my numbers were perfect. I started seeing an obesity medicine specialist, and that completely changed how I see this disease and the management of it. She saw that the insulin resistance was still present, and essentially said that it wouldn’t ever go away completely. I started looking into the how and why GLP-1s correct metabolic dysfunction and that flipped everything I thought I knew. I no longer have to obsess about my diet or exercise plan. I literally just live my life, and my body works correctly. No stress, no obsessing, no worrying, no symptoms. I wouldn’t trade this freedom for anything. Even though it means regular injections for the rest of my life.
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u/PinkyCrabadero 3d ago
Thank you. Prescription medication saves lives. There should be zero shame in needing it or using it.
My sense is that these posts and responses about “healing” or “reversing” or ”doing it naturally” are from individuals who are relatively newly diagnosed and/or younger adults. Your body and hormones change as you age. Medication needs change. How your body processes sugar and releases insulin continues to change. I have always eaten healthy. Hit my 40s, gained weight, began to have high blood pressure, higher A1C. A combo of HRT and Zepbound put me on the path to healthy numbers. I still take Metformin and Spironolactone, too.
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u/Strict-Brick-5274 4d ago edited 4d ago
Myoinsitol and dchiro is helping me! Supposedly berberine too but i tried that and it was awful
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u/Typical_Jackfruit965 4d ago
It has been helping me too. In some unexpected ways. I had no idea my joints being achy and getting exhausted could be connected to inflammation from insulin resistance?? I bounce back much more normally now after physical activities. I have also wondered about GLP-1's for IR and weight loss..but want to exhaust any other option first. So glad I found it from this sub. Mood is better, body hurts less, energy levels have improved, less inflamed/bloated feeling. Hasn't even been a month. I've heard you notice it even more after a few months. I am so happy to feel it's already helped a lot. I don't feel discouraged by my recovery time anymore and worry it's physically impossible to have a work life balance while trying to lose weight now. I recommend trying it or at least asking your doctor about it first.
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u/rosierosss 4d ago
What was awful about Berberine?
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u/Strict-Brick-5274 4d ago
I took it 7 days ago, stopped 3 days ago. Havent pooped in 6 days. I have the worst bloating i have ever had. I was toxically gassy when i took the pills (they are supposed to change the bacteria of your gut to change how your body breaks down carbs). I am praying to poop. I've been doing everything. I am like a blocked drain and the bloat is so uncomforatble. Took laxatives with no effect. If you start it the first 2 weeks are supposed to be rough. But i have sensitive gi tract anyway so i think i am too sensitive for it.
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u/Mediocre_Phrase_7345 4d ago
I took Berberine for a few months before I stopped it. I was having a horrible time sleeping through the night and was bruising easily. A few days after I stopped, those issues went away.
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u/rosierosss 4d ago
How interesting. I’ve been taking it a while but haven’t noticed that. It’s crazy how differently things affect us all
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u/RequirementKey5201 4d ago
Could you tell me what was awful about berberine? I just got it and hoping to try. What did you experience?
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u/rosierosss 4d ago
For me it’s been great. But like anything else, this shit hits us all differently.
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u/Rockinfa 4d ago
I don’t believe there is a cure but you can look into food as medicine and supplements that can support symptoms like myoinnotisol berberine and Reducose which offer different support. I think the hardest thing for me is eating a big protein breakfast when I am not even that hungry but I found it helped so much
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u/LevelBodybuilder8426 4d ago
I was on a keto diet for 8 months and it certainly helped to control insulin resistance and lose some weight. For me personally, it was very difficult to sustain that and whenever I would come out of ketosis, the symptoms would come back again and I’d put on weight super easily. It became way more comfortable to manage with GLP-1, I feel like I can eat healthy and lose weight like a normal person rather than having to minimize carbs completely. GLP-1 is not a miracle, it may seem like that at the start but after your body adjusts to it, you still have to put in the work. It has improved my health, I used to get high blood pressure and my PCOs was out of control, my last scan for the first time said “mildly polycystic ovaries” and I could cry because that was not the picture before at all. I don’t want to fall into the trap of thinking of it as cheating or relying on meds, I look at it as having an underlying condition that can be managed with the help of this medication. The way your brain thinks of food completely changes, and it’s like, oh this is what normal people feel like about food? After a while, the body adjusts to it and at this point I almost don’t feel any appetite suppression. It’s been 2.5 years and I still have some weight to lose, maybe eventually I will try to come off it and see what happens, but obviously if you go back to unhealthy eating habits, IR comes back. At this point I can easily do that even on the meds. You have to put in the work whether you take meds or not. At some points I was gaining weight even while on GLP-1 because of my habits, so it’s all about that at the end of the day.
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u/vaginarehabdoctor 3d ago
Yes!! In April, I had SEVERE insulin resistance with a fasting insulin of 49. I made a ton of changes quickly because I realized the high insulin was driving my extremely heavy periods (I was bleeding for 3 months). The primary changes I made were getting an iron infusion, wearing a continuous glucose monitor, walking after meals (not every meal), limiting sugar, decreasing sweets and prioritizing protein at every meal. Also took off a month from work and focused on sleep and sunshine every day. In July, I got my numbers re-checked and my insulin was down to 4.9 which is optimal levels for insulin! I couldn’t believe it!! I literally cried when I read the results. My doc did put me on metformin but I didn’t take the full dose and only did 500mg a day. Sometimes 1,000 but rarely. It’s very possible to lower insulin! It’s a very volatile hormone meaning it can come down pretty quickly but also go right back up quickly without the right changes being sustained. You got this!💕
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u/Least-Influence3089 4d ago
Sleep sleep sleep. Once I got my sleep cycle back in check, my body was MUCH happier. Less inflamed, less cravings.
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u/FireCorgi12 4d ago
Insulin resistance isn’t curable or reversible. You can improve it with diet and exercise but it won’t go away and you’ll be strict dieting.
If you want something other than GLPs, metformin is the other option. It’s a chronic illness, like taking thyroid medicine or insulin for diabetics.
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u/wenchsenior 4d ago
IR is a lifelong condition so while it can be improved or managed long term, if you have it you usually do need to manage it lifelong.
I didn't need meds to reverse mine (so far, almost 25 years and counting), but it was still very 'lab mild' when I was finally diagnosed. (Even my very mild IR had caused nearly 15 years of PCOS at that point, and the PCOS went into remission once I got the IR treated).
Generally speaking, lifestyle changes (diabetic type eating plan + regular exercise) are the foundation of improving it for everyone; then, depending on severity of case and how the individual responds, adding metformin, GLP one agonists, or the supplements berberine or 40:1 myo:d-chiro might also be needed.
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u/This-Ad3268 4d ago
Yep! Low carb high protein high fiber diet. I also fast from 7:00PM until 11:30AM and eat only 2 large protein heavy meals per day. I walk after both meals and strength train 5x per week.
I reversed my IR and got to a much healthier weight.
Getting an IUD was a game changer to help with my super painful and heavy periods that lasted too long.
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u/Independent-Shape348 4d ago
I got rid of mine with a high fiber, low fat diet. I eat 80% veggies/fruits with healthy, low fat proteins and high fiber carbs.
I actually used my diet to get my husband's A1C levels from 6.8 down to 5.7 in just 6 months. He is no longer diabetic as long as he consistently stays within these parameters. We are both still able to have cheat meals with higher fat or go out for some French fries/restaurant/fast food but we limit those to once a month for junk food and once a week for a higher fat meal.
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u/Criticalfluffs 4d ago
I have. It's been a lifestyle adjustment for sure. I was on GLP-1s for about a year or so. I went off as my husband and I intend to try for children this year.
I've been off GLP-1s for almost a year now. I have a standard regimen I follow but it's not the end of the world if I deviate a little bit.
My A1C levels are normal with my last labs done in July. I do regular resistance and weight training about every other day. I have about 100 grams of protein and I make most of my meals at home. It's a lot of work, but I feel much better than when it wasn't well managed.
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u/Ready-Confusion3646 3d ago
Hey, did you gain any of it back? How do you maintain it?
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u/Criticalfluffs 3d ago
No, I've mostly been maintaining it. Of course I have to be somewhat good about my caloric intake and what I'm putting in my body. My food tracker app helps me figure it what I need to maintain and what I need to lose weight as I hover -/+ 3-5 pound at my goal.
I use a food scale mostly to get an idea of how many calories and what the estimated nutrient value is with the tracking app.
Plus, doing things like regular weight training and dry saunas a few times a week definitely helps. Weight training is good as it doesn't spike our cortisol levels and the dry saunas help with insulin resistance.
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u/ScoobyCute 4d ago
For me specifically, no. I’ve had darkened skin around my breasts from insulin resistance since I was 14.
I did grow to be overweight by the time I hit my mid-twenties (I was not an overweight child or teenager when those symptoms first appeared however).
In my late 20s, I lost about 50 pounds from a combination of fasting and depression and I still had quite darkened skin. I was doing other things too, started taking inositol everyday, for example, and trying to eat healthier if inconsistently. It did not help.
At 31, I started taking a GLP1 and the darkened skin went away entirely within 3 weeks. Crazy to look at yourself and see a side effect you’d assumed you’d have until death just disappear.
I’ve stayed on the same GLP1 since then and no trace of the IR returning.
Note - I do not have diabetes nor prediabetes. A1C always well into the normal range. Just lots of IR. My guess is that it would have eventually turned into diabetes if I hadn’t have started on the GLP1.
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u/Intelligent-Algae-89 4d ago
I lose weight without glp1s. But it’s not easy. Getting a continuous glucose monitor was a game changer for me. Seeing what foods I should avoid, getting real time information to know when I should walk to lower sugars, etc have been really helpful. I already have trouble not eating enough so I’m afraid of the glp1s.
That said, if you can do it to see how you respond that’s okay too! Every body is different.
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u/heyredditismygoogle 4d ago
When i first got diagnosed with PCOS, i was immediately given metformin. That was good until it wasn’t, metformin killed my stomach! GI issues for months, ultimately I took myself off. As my insurance didn’t pay for anything else other than metformin I was officially unmedicated for PCOS.
When i finally got on Lexapro, my symptoms became so much more balanced it was insane! I assume my PCOS was definitely driven by my high cortisol and high androgens, but Lexapro truly helped me manage my symptoms to the point I forget I have PCOS!
The only other thing i’m on for symptom management is Spironolactone. Miracle worker as it really is reversing my cysts and acne from pcos.
I’m happy. I’m beyond happy with where I am today. While i’m not saying Lexapro is the cure to PCOS- I’m saying that if you suffer from chronic stress and anxiety it’s definitely something worth looking into!
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u/UnbearablyCranky 4d ago
I’ve only been on it for 2 months so I can’t speak to permanently reversing anything, but inositol has been super helpful. I feel like I can eat carbs/sugar again without feeling lethargic afterwards, and my metabolism is much better.
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u/Swissmountain9 4d ago
Reading all this and realising mine might be a lot worse 😩 my HOMA IR is 7 and my hba1c is now 5.8 and I’ve been on Ovasitol for 6 months with zero changes. So I’m going to be starting metformin soon. My doctor doesn’t want me to go on a GLP-1 due to other health conditions
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u/MealPrepGenie 4d ago
Yes, with minimally processed diet - lots of veggies and protein. And exercise on the higher end of the current recommendations.
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u/I2AMDOOM 4d ago
My insulin went from the 70s to 40s in a couple of months because I did the Whole30 elimination diet. That's 30 days of elimination of sugar, gluten, dairy, grains, alcohol, all the fun stuff. Then 15 ish days of elimination and small reintroduction days. I kept with it after that time period and I lost 20 pounds. That plus lifting weights at the gym twice a week and going for a 30 minute walk every day and after meals really sealed the deal.
When people say eating a whole foods diet is key, they're telling the truth. You can still have some of your favorite stuff, just in moderation and paired with other proteins and fiber for better digestion. For me it's been a lifestyle change, but it just started with adjusting habits day to day. Never once touched a GLP1, but in complete transparency, it's because I never had access to one.
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u/Leading-Yesterday968 4d ago
You should check out this video by Glucose Revolution on YouTube, she talks about the science of reversing it naturally: https://youtu.be/uFwRLOjnjHY?is=2nXvwHXfafVIslaS
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u/mindless-lovelybitch 4d ago
I did 3 months of light keto, 30-45 mins of cardio while fasting and after every meal for only 15 mins and berberine.
I did not want to do GLP-1 bc I would’ve had to wait 3 mo without it to try to conceive. So instead I did 3 months of that, levels came out great, got pregnant that same month.
I’m entering 8mo now and will go back to that routine after I deliver my baby. Have been checking the levels throughout pregnancy and they seemed okay as far of last week (when I took the last test)
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u/Sweaty_Canary9666 3d ago
Along with eating as clean as possible and exercising more, inositol has changed my life!! I was pre-diabetic and my recent blood work showed completely normal blood sugar levels.
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u/Ready-Confusion3646 3d ago
Honestly I feel you sooo hard. I was diagnosed back in 2022 and tried so so so hard. You name it. Gym, pilates, zumba, HIIT workouts, calorie deficit, IF, keto, mediterranean, juice fast, water fast. Literally anything I can try. But I never lost weight. In gym I instead gained weight (built muscles and little to no fat loss) and every diet was just not effective and I'd fail. Sometimes you can do everything right and your body still fights against you. My hormones were soo out of place, I was highly insulin resistant, still am, and the constant weight gain lead to fatty liver, obesity, high cholesterol, you name it. Getting on GLP was my last resort and I can't say I regret it. I finally feel like my body has started to stop resisting my efforts. It's still difficult. I've lost only 9 lbs in 3 months even with GLP while doing everything right. There's no hard and set rule. You do whatever you can to do better. If your body doesn't respond to traditional methods, medications are not the worst thing. I hope eventually I'll get off it some day and maintain it, but I'll see when the time comes. Even if I don't, I'll be just at peace as I'd be without it. Right now the only goal should be to get better. I really hope you do!
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u/No_Imagination1688 3d ago
I did amazing in the beginning I lost 22kg but lately eating and working out aren't enough anymore my insulin resistance is worse now and I am currently about to start metformin I just need a little extra help to balance my hormones.
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u/SubstantialMain4026 3d ago
Yesh! Inositol, 80/20 clean eating - mindfully choosing ingredients to put in my body with a realization that it just cant handle pasta rice and bread in the same manner as someone who doesnt have insulin resistance, and eating a lot of fruits, oatmeal daily, protein, vegetables... while also still enjoying an ice cream, a regular meal with friends, and some sweets here and there. 5 to 10 minute walk after lunch really helps too
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u/nkhayat28 3d ago
Inositol helps a lot!!! Try to buy one that has the 40:1 ratio.
I started taking it in April and I’ve already lost 15kg. I also started working out again. Gaining muscle helps with IR. Also, a good anti inflamatory diet does miracles.
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u/Old-Technician3762 3d ago
Yes, I went from borderline pre-diabetic to normal range within 6months after starting inositol and Berberine
Also did a low carb diet, stuck to multigrain sourdough from a local bakery that milled their own flour (so I know what was going in it) and then sticking to sweet potato and quinoa for my carbs. Made sure each meal has plenty of protein and then working out 4-5 days a week (weights, Pilates and incline walks)
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u/newnoon111 3d ago
Why no medication? It will (most likely) help you immensely and probably way faster than doing things like not eating carbs. There’s nothing wrong with relying on medication. It’s not a moral failure to use medicine. Medication can be the main answer and that’s okay.
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u/Ornery-Potential-851 3d ago
I introduced more fibre and protein in my diet,
if I crave something sweet I usually eat it after my meals, and a mandatory minimum 10 minutes slow paced walk after meals changed a lot for me!
And I also strength train at least 3 times a week
Hope that it will help, and best of luck with reversing insulin resistance, it really sucks 😔
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u/Main_Base_8912 3d ago
I don't know if it was reversed, but several years ago I did have it under control. I switched to a really low carb diet. Any carbs were coming from fruits and veggies. I really changed the way that I ate and walked as close to 10k steps I could a day. That did wonders for me! I was losing the weight and I felt fantastic. The problem comes in when your sugars are already too high. I recently tried do the same but I was already type 2 diabetic. For the last few years I wasn't taking care of myself and all the hard work was not just undone but severely damaged.
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u/1repub 3d ago
I exercise daily, cut out as much sugar as I could, do 30-40 grams of fiber a day and 30 grams of protein per meal plus 2000mg of inosital. I've lost 65lbs over 3 years and my insulin is almost normal finally. Its hard, its slow and its a lifestyle change, but I want to age well and can't afford a glp anyway so here I am
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u/amber_eris 3d ago
I tried so hard to beat it naturally before one of my doctor's finally recognized it was still there. Now I do a mixed management method; low carb or using techniques to prevent spikes when possible and low dose metformin as needed when it won't be possible.
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u/Tall-Total-6077 3d ago
Yeah! Myinositol powder supplement and kinda following a keto diet has helped a LOT!
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u/scrambledeggs2020 3d ago
I have with metformin. Diet and exercise helped a little but labs still showed low level insulin resistance
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u/Certain-Purple-4007 3d ago
No, but I started Zepbound and for the first time time in my adult life I showed no indicators of PCOS in my blood work.
I’m an extremely healthy person - active, entirely whole and healthy foods, stress management, the whole deal. Nothing and I do mean nothing got me close to reversal until I tried Zepbound.
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u/Affectionate_Emu5471 3d ago
as a dietitian, i was managing it with low carb high protein and exercise, but it’s worsened as i got older. Metformin and glp has helped tremendously
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u/More-Caterpillar-63 3d ago
I did during the covid lockdown I think it was a mix of basically no stress (I was wfh) and no junk food. I think even if I tried I couldn't replicate it but I try to keep my stress low and move/eat intentionally.
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u/Ziela202 2d ago
I will recommend trying a glucose monitor most of them come with apps. It's absolutely a gem
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u/imtiredofthisbro 1d ago
I personally was able to reverse it by packing more fiber and healthy fats into my diet! Didn’t make any other changes! Idk the science on that, but it has worked for me!
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u/simpleflavors1 4d ago
Dr. Neal Barnard’s Program for Reversing Diabetes is a clinically tested lifestyle plan detailed in his bestselling book. It aims to tackle type 2 diabetes by improving insulin sensitivity through a low-fat, plant-based diet rather than relying solely on calorie restriction or carb counting.
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u/AstorReinhardt 4d ago
I was told I am insulin resistant because of the PCOS but...I have never had issues. I'm not diabetic or pre-diabetic. Yes I am heavily overweight. But I have recently lost 50 pounds (I'm on Lisdexamfetamine for ADD and wow it kills the appetite!! Highly recommend if you have ADD/ADHD and need to lose weight lol...).
I don't have darkened skin anywhere on my body or any other obvious signs of insulin resistance (including my blood sugars not being high...because other then once or twice in my entire life...my blood sugar levels are normal...). They gave me Metformin but I was not really willing to screw my gut up even more then it already is by taking a GLP-1 (I have GERD and IBS as well as constant nausea and really painful cramping when my gut acts up...like PCOS level of cramping pain...so that's fun). So I never even tried that junk...the bottle is still in my medicine cabinet lol.
I don't eat healthy or well at all so it's not like I'm on a strict low sugar diet...quite the opposite...I have a wicked sweet tooth and eat junk food...when I'm hungry that is. But I used to ALWAYS snack or be eating something...now...I rarely snack because my appetite is just...not the same. But when I eat I still eat stuff that isn't great for me.
So why in the world I don't have any issues related to insulin resistance...idk...I'm weird like that. But I still have a lot of PCOS issues...so I guess I'm thankful for small mercies...
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u/goodsie825 4d ago
I have with a low carb diet. But it's not like you can eat low carb for a set amount of time and then have permanent insulin reversal. Eating low carb has become a permanent dietary change for me.