Insulin sensitivity is a huge issue in the fitness/nutrition industry right now.  With our current obesity and Type II Diabetes statistics nationally, we can all see why.  Now, body positivity aside, obesity and Type II are both factors in overall health, so let’s not even try to sugar coat that.

Here are some strategies we’ve culled together that will help your body to maximize insulin sensitivity.  More sensitive Insulin receptors will allow more nutrients into your muscle cells..that’s a good thing.

Now, how can we positively affect our insulin receptors?  Here are a few ideas:

Chromium dosed at 200-600 mcg per day.  This dosage is both safe and effective.  Many of us are likely deficient in this mineral, so start with taking doses at the upper end of the scale for a week or so, then transition to the lower end for maintenance. 

Vanadium dosed at 60-100 mcg per day.  This mineral optimizes glucose tolerance.

Cinnamon is GREAT!!!  A recent study showed one cinnamon supplement was very effective in nutrient partitioning towards muscle and away from adipose tissue.

Alpha Lipoic Acid (ALA) should be your secret weapon.  It has been shown to maintain (even improve) insulin sensitivity, and is also a potent antioxidant.  For best results, best to go with r-ALA supplements.

Cyanide 3-Glucoside (C3G) is something you likely haven’t heard of, but need to check out.  This stuff is as cutting edge greatness as it gets.  This is an anthocyanin, something that gives fruits the darker colors.  C3G appears to have anti-carcinogenic properties, a potent antioxidant, and has an anti-inflammatory effect on fat cells.  This all leads to glucose tolerance/insulin sensitivity improvement.

MANAGE YOUR DAMN CARB INTAKE!!!  If you’re pounding high GI carbs on the daily, you will absolutely desensitize your body to carbs, which happens through a reduction in insulin sensitivity.  This is just not the way to go about it.  Cycling in some low-carb diet meso or microcycles will help with sensitivity.