4 natural ways to improve age-related insulin resistance

Published: Jun. 17, 2025

4 min read

Table of contents

The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.

As we age, a lot changes: our routines, our priorities, even our metabolism. And one shift that often flies under the radar is the way our bodies handle glucose and insulin.

Maybe you've noticed you feel more sluggish than usual after meals. Maybe your energy levels feel a bit like a rollercoaster. Or maybe your doctor mentioned “insulin resistance,” and now you're wondering what that really means.

Even if your habits haven’t changed much, your body’s response might have. When you understand what’s happening under the surface, you’ll be in a better position to support your glucose health. Let’s take a closer look at the connection between aging and insulin resistance.

What is insulin resistance?

Insulin is a hormone that helps your cells absorb glucose from your blood so it can be used for energy. With insulin resistance, your cells don’t respond to that signal as effectively as they should. As a result, more glucose stays in your bloodstream, and your pancreas works extra hard to produce more insulin to keep up. Over time, this imbalance can lead to consistently higher glucose levels and may contribute to the development of prediabetes or type 2 diabetes.

But insulin resistance isn’t an on/off switch. It builds gradually, which is why catching the signs early matters.

senior man stretching back in living room

Why insulin resistance shows up more as we age

Insulin resistance doesn’t happen because of aging, but age does create conditions that make it more likely.

Changes in body composition

As we age, we tend to lose muscle and gain more visceral fat (the type that wraps around organs), which is more metabolically active and more strongly linked to insulin resistance.

Hormonal changes

Menopause, andropause, and other age-related hormonal shifts can affect the body’s sensitivity to insulin.

Cellular wear-and-tear

Over time, our cells become less efficient at responding to insulin, partly due to inflammation and oxidative stress.

All of these changes can gradually tip the scale, especially when layered on top of everyday stressors, poor sleep, or inactivity.

Senior man speaking with nurse at appointment

Why it matters

Insulin resistance isn’t just a glucose issue. It’s a metabolic issue, and it can ripple out to affect many aspects of your health:

Higher risk of developing prediabetes or type 2 diabetes
Increased cardiovascular risk (especially when paired with high blood pressure, elevated cholesterol, or smoking)
Greater likelihood of fatty liver disease
More energy crashes and brain fog throughout the day

It’s all connected: when your cells struggle to use glucose effectively, your whole system has to work harder to keep things running.

What you can actually do

The best path forward is one of consistency, curiosity, and giving your body the right inputs. Here are four ways to improve insulin sensitivity no matter your age:

1. Build (or maintain) muscle

Muscle tissue plays a major role in glucose uptake. The more muscle you have, and the more often you use it, the better your body can respond to insulin. Strength training or bodyweight resistance a few times a week can go a long way.

2. Move after meals

A 10-minute walk after eating can help reduce post-meal spikes by encouraging your muscles to use more glucose. It’s simple, approachable, and surprisingly effective.

3. Prioritize sleep and manage stress

Both poor sleep and chronic stress can mess with your hormones, including insulin. Think of good sleep and stress care as non-negotiable recovery tools, not luxuries.

4. Focus on quality carbs and balanced meals

Choosing whole, fiber-rich carbs (like beans, lentils, or quinoa) and pairing them with protein or healthy fats can help slow glucose absorption and reduce spikes.

How glucose tracking helps

One of the most effective ways to understand your body’s insulin sensitivity is to track how your glucose responds to everyday decisions around meals, exercise, sleep, and stress.

With a glucose biosensor like Stelo, you can track your glucose 24/7 so you can spot patterns over time. Do your glucose levels settle more quickly after meals when you’ve had a good night’s sleep? Does your favorite smoothie lead to a big spike or a steady rise and fall?

It’s not about being perfect or cutting out your favorite foods. It’s about learning what works for your unique body and making small shifts that stick. Also, your healthcare provider can use the data you collect to make more informed decisions regarding treatment plans, ensuring that any interventions are effectively targeting your individual needs.

Woman wearing Stelo gardening with a friend

Take charge of your glucose health at any age

Insulin resistance might show up more often with age, but with the right tools, you can support your metabolism and protect your long-term glucose health. It all starts with paying attention to what your body’s already telling you.