Functional Medicine Insulin Resistance

Insulin resistance exists on a spectrum, with different degrees of severity that can evolve over time. Our functional medicine doctors recognize this spectrum and use a range of lab markers to assess early-stage insulin resistance, even before blood glucose or hemoglobin a1c levels rise.

Our Root Wellness Panel includes a variety of baseline labs to evaluate your overall health. Three of these labs specifically look for insulin resistance and blood sugar imbalances:

High fasting insulin levels indicate the body is compensating for insulin resistance, even if blood glucose or A1c levels appear normal. While most labs indicate a “normal” level of fasting insulin to be < 18 uIU/mL, our clinicians prefer a more optimal range between 2 - 6 uIU/mL. 

As cells become less responsive to insulin, glucose stays in the bloodstream longer, gradually raising fasting glucose levels. We consider a fasting glucose > 90 mg/dl to be indicative of insulin resistance. Fasting glucose levels of 126 mg/dL or higher on multiple occasions suggest that insulin resistance has progressed to diabetes.

Hemoglobin A1c (a1c) measures your average blood glucose levels over the past 2 to 3 months. High A1c levels indicate that blood sugar has been consistently high, making it a useful marker for identifying insulin resistance and diagnosing prediabetes (5.7-6.4%) or diabetes (6.5% or higher). Unlike fasting glucose, HbA1c provides a broader view of long-term blood 

Food is foundational for controlling blood sugar levels and treating insulin resistance. Our PFC method and Root Plate™ approach emphasize including protein, fat, and fiber-rich carbohydrates in every meal and snack. These macronutrients work together to nourish your body, prevent blood sugar spikes, and create a sustainable meal planning strategy.

To build your own Root Plate™ using the PFC method, start by filling half your plate with non-starchy vegetables. Then, add fiber-rich carbohydrates to one quarter of the plate, and high-quality protein to the other quarter. Finally, top your plate with 1 to 2 tablespoons of healthy fat.

Understanding how your body responds to these foods can take your health to the next level. That’s where continuous glucose monitoring (CGM) comes in. Through our Root membership program, we can prescribe CGMs so you can see in real time how your blood sugar reacts to different meals. With these insights, our dietitians can refine your nutrition plan to support optimal blood sugar balance and overall health.

Magnesium is an essential mineral involved in hundreds of biochemical reactions in the body, including blood sugar regulation and insulin sensitivity. Many large studies show that magnesium supplements can improve insulin resistance and help stabilize blood glucose levels (2, 3). However, one of the studies suggested that supplementing with magnesium had better results if taken for longer than four months, compared to people who took it for less than this time (4).

Quality matters when it comes to magnesium supplementation. For example, magnesium oxide is poorly absorbed and can cause digestive side effects, like diarrhea or abdominal cramping. We prefer a better tolerated and highly absorbed form called magnesium glycinate. Shop magnesium in our Root Shop. 

Berberine has considerable potential for managing blood sugar levels, making it a valuable option for those with type 2 diabetes and insulin resistance. Berberine works by enhancing insulin sensitivity and reducing glucose production in the liver. Studies indicate that berberine can significantly improve blood sugar control and lower hemoglobin a1c levels (5). Plus, berberine may also reduce cholesterol levels and promote weight loss (6, 7, 8). Read our article comparing the common diabetic drug Metformin versus Berberine.

N-acetyl-cysteine (NAC) is a powerful antioxidant that supports insulin sensitivity by reducing oxidative stress and inflammation, both of which are key contributors to insulin resistance. By boosting the production of glutathione, a critical antioxidant in the body, NAC helps protect cells from damage and improve the way they respond to insulin. Studies have shown that NAC can lower fasting insulin levels, making it a promising supplement for managing insulin resistance and promoting metabolic health.

Exercise helps muscles use glucose more efficiently, improving insulin sensitivity and stabilizing blood sugar. Simple ways to add more activity to your daily routine include walking during breaks, taking the stairs instead of elevators, setting reminders to stretch or move every hour, and incorporating short home workouts. Consistent activity, even in small amounts, can have a significant impact on treating insulin resistance.

Treating insulin resistance with a functional medicine approach focuses on addressing root causes and optimizing metabolic health through personalized lifestyle and dietary changes. Eating for blood sugar balance, using targeted supplements, and increasing physical activity in your day are three foundational steps you can take to improve insulin resistance and reduce your risk of developing type 2 diabetes.