Introduction
Maintaining balanced insulin levels is essential for overall health, especially for those managing insulin resistance, type 2 diabetes, or metabolic syndrome. Insulin plays a crucial role in regulating blood sugar levels, and imbalances can contribute to weight gain, energy crashes, and long-term health risks.
This article provides research-backed, expert-approved strategies to help you naturally optimise your insulin function. From diet and exercise to stress management and supplementation, you’ll learn the most effective lifestyle changes for improved metabolic health.
1. Optimise Your Diet for Insulin Balance
What foods help regulate insulin naturally?
- Eat Low-GI Foods – Prevent insulin spikes: Leafy greens, quinoa, lentils, whole grains, nuts
- Increase Fibre Intake – Slows digestion: Chia seeds, flaxseeds, berries, cruciferous vegetables
- Prioritise Healthy Fats & Proteins – Stabilise blood sugar: Avocados, fatty fish, eggs, olive oil, nuts
- Eliminate Processed Sugar & Refined Carbs – Prevents insulin resistance: Soft drinks, pastries, white bread, processed snacks
Scientific Backing
A study in the American Journal of Clinical Nutrition found that high-fibre diets significantly lower insulin resistance and blood sugar levels. (Source)
4. Consider Natural Supplements
| Supplement | Benefit | Best Sources |
|---|---|---|
| Magnesium | Regulates glucose metabolism | Leafy greens, almonds, dark chocolate |
| Chromium | Enhances insulin action | Broccoli, whole grains, eggs |
| Cinnamon | Reduces insulin resistance | Ceylon cinnamon powder |
| Apple Cider Vinegar | Lowers post-meal blood sugar | Diluted ACV before meals |
Note: Always consult a healthcare professional before taking supplements.
Are You Ready to Take Back Control of Your Health?
Right now, you have two choices…
You can keep doing what you’ve been doing—hoping for change while your energy crashes, cravings control your day, and the scale refuses to budge.
Or, you can decide that today is the day you start something different.
Imagine waking up feeling lighter, stronger, and full of energy—knowing that you’re finally on the right track. Your body responding the way it should. Your confidence returning. Your health no longer holding you back.
What’s stopping you from making that happen?
💥 Join the 28 Day Boost Camp Challenge todayand take the first step toward real transformation. It’s your time. In 28 days time, would you like to be in a better position than you are today or in the same or worse?
💬 “I have not been able to lose weight for 11 years (when my daughter was born and I gave up smoking), until now. In fact, I would lose 2kg only to gain four. It has been disheartening, and I just couldn’t get it right. So 4.7kg down for me is incredible. I can’t believe I have been doing it so wrong for so long.” – Natasha
Bridget has helped thousands of people take control of their health through science-based nutrition and practical meal planning. She designed the 28 Day Boost Camp Challenge to make transformation simple, incredibly delicious, sustainable, and achievable for you.
So the only question left is… Would it be a terrible idea to take the first step?
Bridget Foliaki-Davis, Award-Winning Chef, Cookbook Author & Nationally Recognised Nutritionist (NRN)
Bridget Foliaki-Davis is an award-winning chef, bestselling cookbook author, and registered nutritionist with a passion for evidence-based health and nutrition. She specialises in metabolic health, blood sugar balance, and sustainable weight management, helping individuals achieve long-term wellness through practical, science-backed nutrition strategies.
📢 Follow me on Facebook for more expert insights, recipes, and meal planning advice.
