Understanding Insulin Resistance: How to Reverse It with Lifestyle and Diet in 2025

Insulin Resistance in Australia: 2025 Statistics

In Australia, insulin resistance (IR) is the hidden driver behind one of our biggest health threats: Type 2 Diabetes. In 2025, around 1.5 million Australians are living with Type 2 Diabetes (about 5% of the population) and this number continues to rise¹.
But the real problem? Insulin resistance often begins 10 - 15 years before a diabetes diagnosis, quietly causing damage with no obvious symptoms².

What Is Insulin Resistance and Why It Matters

Insulin is the hormone that helps move glucose from your bloodstream into your cells for energy. When your cells become resistant to insulin, blood sugar builds up. The pancreas tries to compensate by pumping out more insulin - creating a cycle that:

• Drives fat gain, especially around the liver and abdomen
  
• Increases inflammation
  
• Eventually leads to type 2 diabetes and other chronic conditions
  
  

The Link Between Insulin Resistance and Type 2 Diabetes

Thanks to research funded by the National Health and Medical Research Council (NHMRC) and conducted by the Garvan Institute, scientists have mapped out how insulin resistance develops… and how to reverse it.

Lifestyle Works Better Than Medication (Early On)

Instead of relying solely on drugs, early diet and lifestyle change has been shown to restore insulin action and prevent the transition to full-blown diabetes⁴.

Inflammation, Obesity and Hormones Are Linked

IR reframes obesity not as a cosmetic issue, but as a hormonal and metabolic disorder that responds powerfully to nutrition and physical activity⁴.

How the Ketogenic Diet Helps Improve Insulin Sensitivity

The ketogenic diet, which is low in carbs and high in healthy fats, targets the root cause of IR: elevated insulin levels. Research supports keto’s ability to:

• Lower insulin demand by drastically reducing carbohydrate intake⁵
  
• Shrink visceral fat by using fat as the primary fuel source⁵
  
• Improve liver health - especially when combined with intermittent fasting⁵
  
• Boost insulin sensitivity and reduce inflammation markers in just weeks⁵
  
  

5 Lifestyle Strategies to Reverse Insulin Resistance

1. Reduce Carbohydrates to Minimize Insulin Spikes: limit carbs to < 50g per day
   

2. Prioritize Healthy Fats Like Avocado and Olive Oil to support satiety and reduce cravings
   

3. Use Intermittent Fasting to Reset Metabolism: a proven way to improve fat metabolism⁵
   

4. Exercise to Improve Glucose Uptake: move daily with walking and strength training to support fat loss and muscle glucose use³⁴
   

5. Track Your Progress for Long-Term Success: take measurements, use testing tools like a CGM - continuous glucose monitor, and stay accountable
   
   

Final Thoughts: A Science-Backed Strategy for Reversing Insulin Resistance

Insulin resistance is common, but reversible. 

While for some of us the best time to start working on it was 10-15 years ago, the second best time to start is now. NHMRC-backed science confirms that early intervention through nutrition and movement is the most effective way to prevent type 2 diabetes³. 

For many, a well-formulated keto lifestyle is a powerful tool to restore metabolic health, shrink harmful fat stores, and regain control of energy and weight.

References

1. Diabetes Australia – Key Statistics
   

2. AIHW – Diabetes Snapshot (2023)
   

3. NHMRC – Case Study: Insulin Resistance – Garvan Institute Research
   

4. Cowley MA, Greenfield JR, Chisholm DJ. Insulin action, obesity, and type 2 diabetes. Garvan Institute.
   

5. Hallberg SJ, et al. Reversing Type 2 Diabetes: A Narrative Review. Nutrients. 2019;11(4):766. https://doi.org/10.3390/nu11040766
   

6. DiNicolantonio JJ, et al. Added sugars drive insulin resistance. Open Heart. 2018. https://openheart.bmj.com/content/5/1/e000693