Uploaded August 2026 | Updated September 2026, 2 weeks ago
What is insulin resistance, and can food and lifestyle changes improve insulin sensitivity? What role do stress, exercise and conditions like PMOS play?
In this episode of On Nutrition, registered dietitian Dr. Ali Chappell joins Tara Schmidt to discuss insulin resistance, including potential signs and risk factors and the connection between insulin and metabolic health. They explore nutrition strategies, common myths about carbohydrates and protein, movement after meals, GLP-1 medications and supplements.
In this episode, you'll learn:
• What insulin resistance is
• Potential signs and risk factors
• The connection between PMOS and insulin resistance
• How food can affect insulin levels
• Which foods may cause a greater insulin response
• The role of protein, carbohydrates and healthy fats
• How stress can affect insulin
• Why movement after meals may help
• What to know about continuous glucose monitors
• How GLP-1 medications and supplements fit into the conversation
Disclaimer: Insulin resistance does not have a single routine clinical test, and insulin-level testing is not routinely recommended to screen for prediabetes or type 2 diabetes. This episode discusses emerging areas of research.
Looking for more On Nutrition episodes? Explore the full podcast library: mcpress.mayoclinic.org/podcasts/on-nutrition
00:00 Introduction
01:10 What does insulin do?
02:10 What is insulin resistance?
03:52 Is insulin resistance a spectrum?
04:24 Risk factors for insulin resistance
05:56 Signs and symptoms of insulin resistance
07:53 PMOS and insulin resistance
09:44 Physical signs of insulin resistance
10:40 Insulin resistance, fatty liver and sleep apnea
11:51 How stress affects insulin
12:48 Medications and insulin resistance
13:36 Long-term health risks
15:29 Testing for insulin resistance
18:06 Can insulin resistance be reversed?
18:38 What is a low-insulin lifestyle?
19:44 Low-insulin vs. low-carb diets
21:12 Foods that may spike insulin
22:19 Whey protein and insulin
24:32 What foods can you eat?
26:30 Meal timing and intermittent fasting
27:53 Sweets and insulin resistance
29:09 Do you need to count carbs or calories?
31:12 Does walking after meals help?
32:02 How to read food labels
33:34 Continuous glucose monitors and insulin
35:57 GLP-1 medications and insulin resistance
37:49 Supplements for insulin resistance
38:43 Lifestyle tips for insulin resistance
41:04 Key takeaways
41:50 Outro
What is insulin resistance, and can food and lifestyle changes improve insulin sensitivity? What role do stress, exercise and conditions like PMOS play?
In this episode of On Nutrition, registered dietitian Dr. Ali Chappell joins Tara Schmidt to discuss insulin resistance, including potential signs and risk factors and the connection between insulin and metabolic health. They explore nutrition strategies, common myths about carbohydrates and protein, movement after meals, GLP-1 medications and supplements.
In this episode, you'll learn:
• What insulin resistance is
• Potential signs and risk factors
• The connection between PMOS and insulin resistance
• How food can affect insulin levels
• Which foods may cause a greater insulin response
• The role of protein, carbohydrates and healthy fats
• How stress can affect insulin
• Why movement after meals may help
• What to know about continuous glucose monitors
• How GLP-1 medications and supplements fit into the conversation
Disclaimer: Insulin resistance does not have a single routine clinical test, and insulin-level testing is not routinely recommended to screen for prediabetes or type 2 diabetes. This episode discusses emerging areas of research.
Looking for more On Nutrition episodes? Explore the full podcast library: mcpress.mayoclinic.org/podcasts/on-nutrition
00:00 Introduction
01:10 What does insulin do?
02:10 What is insulin resistance?
03:52 Is insulin resistance a spectrum?
04:24 Risk factors for insulin resistance
05:56 Signs and symptoms of insulin resistance
07:53 PMOS and insulin resistance
09:44 Physical signs of insulin resistance
10:40 Insulin resistance, fatty liver and sleep apnea
11:51 How stress affects insulin
12:48 Medications and insulin resistance
13:36 Long-term health risks
15:29 Testing for insulin resistance
18:06 Can insulin resistance be reversed?
18:38 What is a low-insulin lifestyle?
19:44 Low-insulin vs. low-carb diets
21:12 Foods that may spike insulin
22:19 Whey protein and insulin
24:32 What foods can you eat?
26:30 Meal timing and intermittent fasting
27:53 Sweets and insulin resistance
29:09 Do you need to count carbs or calories?
31:12 Does walking after meals help?
32:02 How to read food labels
33:34 Continuous glucose monitors and insulin
35:57 GLP-1 medications and insulin resistance
37:49 Supplements for insulin resistance
38:43 Lifestyle tips for insulin resistance
41:04 Key takeaways
41:50 Outro
