7 Insulin-Based Tips for Lasting Weight Loss

When it comes to losing weight — and keeping it off — understanding insulin is key. Leading experts like Dr Jason Fung and Dr Pradip Jamnadas agree that obesity isn’t simply about eating too much; it’s a hormonal imbalance driven by chronically elevated insulin and disrupted hunger signals. By focusing on restoring insulin sensitivity and metabolic balance, you can achieve real, lasting results.

1. Intermittent Fasting

Fasting lowers insulin levels and shifts your body into fat-burning mode. A popular and sustainable approach is the 16:8 method — fasting for 16 hours (including overnight) and eating within an 8-hour window, such as 12–8pm. This helps regulate appetite, support metabolic health, and reduce fat storage.

2. Cut Processed Carbs and Sugars

Highly processed foods spike blood glucose and keep insulin elevated, which promotes weight gain. Swap white bread, sugary snacks, and sweetened drinks for whole grains, fruit, vegetables, and water to stabilise blood sugar and support healthy insulin function.

3. Boost Protein and Fibre Intake

Protein and fibre slow digestion and increase satiety, making it easier to eat less without feeling deprived. Include foods like eggs, Greek yoghurt, beans, oats, and leafy greens in your daily meals to improve blood sugar control and reduce cravings.

4. Focus on Insulin, Not Calories

As Dr Fung explains, “You don’t lose weight by starving — you lose it by lowering insulin.” Instead of obsessing over calorie counting, prioritise habits that reduce insulin levels such as intermittent fasting, low-carb meals, resistance training, and daily movement.

5. Move More — Especially After Meals

Exercise improves insulin sensitivity and metabolic flexibility. Even a 10–15 minute walk after meals can significantly reduce post-meal glucose spikes, support weight management, and improve metabolic health.

6. Prioritise Sleep and Manage Stress

High cortisol from poor sleep or chronic stress disrupts hunger hormones and raises insulin levels. Aim for 7–9 hours of quality sleep and practise stress-reduction techniques like meditation, deep breathing, or time in nature to support hormonal balance.

7. Support GLP-1 Naturally with Kratox GLP-1

GLP-1 medications like semaglutide mimic a natural gut hormone that slows digestion, reduces appetite, and improves insulin response. If you prefer a natural, non-injection alternative, supplements like Kratox GLP-1 are designed to support the same pathway — helping regulate appetite, enhance metabolic health, and promote long-term weight control.

By targeting insulin resistance and hormonal balance — rather than just counting calories — you’ll set yourself up for lasting, healthy weight loss without extreme diets or reliance on medication.