The Real First Step to Healing Insulin Resistance

How to stop spinning your wheels and start making real progress—one step at a time

If you’re reading this, you’re probably tired.

Tired of dieting. Tired of blood sugar crashes. Tired of feeling like your body’s working against you.

Maybe you’ve heard the term “insulin resistance” thrown around but aren’t exactly sure what it means—or you’ve been told it’s something you “just have to manage.” Maybe you’ve tried to get healthy over and over again but keep ending up in the same place, wondering why nothing sticks.

Here’s what I want you to know: You’re not failing. You’re just missing the real starting point.

What Is Insulin Resistance, Really?

Insulin resistance happens when your body stops responding to the hormone insulin the way it should. Normally, insulin helps move sugar from your bloodstream into your cells to be used as energy. But when your body is constantly flooded with insulin—often from eating too frequently, eating too many processed carbs, or dealing with chronic stress—it starts tuning insulin out.

Think of it like a mom who’s been yelled “MOM!” a hundred times in one afternoon. Eventually, she stops hearing it.

The result? Blood sugar stays high. Insulin stays high. And you’re left feeling foggy, tired, inflamed, and stuck in a cycle of hunger, cravings, and weight gain.

Why Most Approaches Don’t Work

If you’ve tried cutting calories, adding more cardio, or swapping sugar for artificial sweeteners and didn’t get the results you wanted—you’re not alone.

Most advice out there treats the symptoms, not the root cause.

It tells women to:

• "Eat smaller meals more often" (which keeps insulin high)

• "Count your calories" (which ignores how food affects your hormones)

• "Work out more" (which can actually backfire if your hormones are already stressed)

But here’s the truth: You cannot heal insulin resistance by micromanaging symptoms. You have to address what’s causing the dysfunction in the first place.

The Real First Step: Stop Trying to Fix Everything at Once

Most women come to me overwhelmed—not just physically, but mentally and emotionally.

They’ve been told to change their whole diet, start fasting, hit the gym five days a week, meditate, drink a gallon of water, and somehow still make dinner for their family every night.

No wonder they feel stuck.

So what’s the real first step to healing insulin resistance naturally?

👉 Order your steps.

That’s it.Start with one thing. Master it. Then add the next.

What That Looks Like in Real Life

Here’s how I guide my clients through the process, whether they’re facing insulin resistance, prediabetes, or type 2 diabetes:

1. Start with Food—But Keep It Simple

Don’t overthink it. Focus on eating real, whole foods—especially protein and healthy fat—at every meal. This helps stabilize blood sugar and reduces the insulin spikes that keep your body in a resistant state.

2. Space Your Meals

Snacking all day keeps insulin elevated. Learn to eat enough at each meal so you can go 4–5 hours without needing a snack. Later, we layer in gentle, hormone-supportive fasting if appropriate.

3. Add Gentle Movement

You don’t have to crush it at the gym. A 10-minute walk after each meal can lower blood sugar and help your body use insulin more effectively.

4. Support Your Sleep

Poor sleep increases cortisol and throws off blood sugar control. Just one night of disrupted sleep can make your body more insulin resistant the next day.

Want to dig into this? I’ve got a full post on sleep and insulin resistance coming next week.

5. Give Yourself Grace

This isn’t about perfection—it’s about faithful, consistent steps that move you toward healing. Healing insulin resistance isn’t a 30-day fix. But it is possible.

Healing Is Possible—But Not Without a Plan

If you’re looking for a place to begin, let it be this:

Stop trying to fix everything.

Stop looking for a magic supplement or quick hack.

Start with one small, sustainable shift that lowers insulin and supports your body’s design.

And if you’re not sure what that next step should be? That’s exactly what I help women with every day inside my coaching programs.

Want to Take the First Step With Support?

I created a free Facebook group where I teach women like you how to reverse insulin resistance, naturally and step by step—with encouragement, real science, and zero gimmicks. You’ll get simple, practical tips and a place to ask questions when you’re stuck.

Come join us here → Coach Mary Beth's No Blood Sugar BS Facebook Group

You don’t have to do this alone. And you don’t have to do it all at once.

You just need to take the next right step.

I’m cheering for you.

—Coach MB