Dr. Ben Bikman's "Quick & Dirty" Assessment Method
Dr. Ben Bikman is a professor at Brigham Young University and a leading researcher in metabolic disorders, insulin resistance, and ketosis. This calculator uses his simplified assessment method for general awareness.
Insulin resistance occurs when your cells become less responsive to insulin, leading to higher blood sugar and increased fat storage. The waist-to-height ratio is a surprisingly accurate predictor of metabolic health.
Interesting fact: Dr. Bikman often discusses how certain coffee compounds can support insulin sensitivity and metabolic health.
Read Our Coffee Research Review βInsulin resistance is a metabolic condition where your body's cells become less responsive to insulin, the hormone that helps glucose enter cells for energy. When cells resist insulin's signal, your pancreas produces more insulin to compensate, leading to elevated insulin levels in your blood.
Insulin resistance is often called the "silent killer" because it develops gradually and can exist for years before symptoms appear. It's estimated that 1 in 3 American adults have insulin resistance, but many don't know it.
Dr. Benjamin Bikman, a leading insulin resistance researcher, popularized this simple screening tool. The waist-to-height ratio is one of the best predictors of insulin resistance and metabolic health - even better than BMI alone.
Interpretation: Likely insulin sensitive with good metabolic health.
Interpretation: Early insulin resistance developing. Time for action!
Interpretation: Likely insulin resistant. Increased disease risk.
The waist-to-height ratio is highly correlated with visceral fat - the dangerous fat that surrounds your organs and produces inflammatory substances. Unlike BMI, this ratio accounts for body shape and fat distribution.
Insulin resistance doesn't develop overnight. It's typically the result of multiple factors working together over time. Understanding these causes helps you take targeted action to reverse the condition.
Insulin resistance creates a self-reinforcing cycle that makes the condition progressively worse if left untreated:
Good News: This cycle can be broken with the right interventions!
Insulin resistance isn't just about blood sugar - it's a systemic condition that affects virtually every organ system in your body. Understanding these risks motivates action and helps you monitor the right health markers.
While these risks are serious, insulin resistance is largely preventable and reversible with lifestyle interventions. Studies show that proper diet, exercise, and lifestyle changes can:
The best news about insulin resistance is that it's largely reversible through lifestyle interventions. Research shows that proper diet, exercise, and lifestyle changes can restore insulin sensitivity and prevent progression to diabetes.
Reduce refined carbs, increase protein, focus on whole foods
Resistance training + cardio to improve muscle glucose uptake
Intermittent fasting to give insulin system rest
7-9 hours of quality sleep for hormone balance
Reduce cortisol through meditation, relaxation
Here's what you can realistically expect when following a comprehensive insulin resistance reversal plan:
Diet is the most powerful tool for reversing insulin resistance. The goal is to reduce the frequency and magnitude of insulin spikes while providing your body with the nutrients it needs to restore insulin sensitivity.
Giving your insulin system regular breaks enhances sensitivity:
Research-backed supplements that may improve insulin sensitivity:
3-egg omelet with spinach, mushrooms, and cheese. Side of avocado.
Grilled salmon with roasted broccoli and cauliflower. Olive oil dressing.
Grass-fed steak with asparagus and small side salad. No carbs.
Water, black coffee, unsweetened tea only. 16-hour fast.
Exercise is one of the most powerful tools for improving insulin sensitivity. When muscles contract, they uptake glucose independently of insulin, providing immediate benefits that last for hours after your workout.
Muscle tissue is the primary site of glucose disposal. More muscle = better insulin sensitivity.
Post-meal walks are incredibly effective for blood sugar control:
HIIT training provides unique insulin sensitivity benefits:
Poor sleep is a major driver of insulin resistance. Just one night of poor sleep can reduce insulin sensitivity by 20-25%.
Chronic stress elevates cortisol, which directly promotes insulin resistance and abdominal fat storage.
Tracking your progress is essential for reversing insulin resistance. While the waist-to-height ratio is a good screening tool, comprehensive monitoring involves multiple markers and regular testing.
Comprehensive testing every 3-6 months:
Optimal ranges for insulin sensitivity:
Effective monitoring helps you stay motivated and adjust your approach as needed:
The waist-to-height ratio is highly correlated with insulin resistance and metabolic health. Studies show it's more predictive than BMI alone and correlates well with more expensive tests like DEXA scans for visceral fat. While not 100% accurate for everyone, it's an excellent screening tool that catches most cases of insulin resistance.
Most people see improvements in insulin sensitivity within 2-4 weeks of consistent lifestyle changes. Significant improvements typically occur within 3-6 months. However, complete reversal can take 6-12 months or longer, depending on how long you've had insulin resistance and how consistently you follow interventions. The good news is that benefits start immediately.
Yes, but the type, amount, and timing matter greatly. Focus on complex carbs with fiber (vegetables, small amounts of whole grains), avoid refined sugars and processed carbs, and time carb intake around exercise when your muscles can uptake glucose without much insulin. Many people find success with carb cycling - lower carbs on sedentary days, moderate carbs around workouts.
This is a decision for you and your healthcare provider. Metformin is commonly prescribed and can be helpful, especially initially. However, lifestyle interventions (diet, exercise, sleep, stress management) are often more effective than medication alone. Many people successfully reverse insulin resistance without medication, but work with your doctor to determine the best approach for your situation.
Resistance training is king for insulin sensitivity because muscle tissue is the primary site of glucose disposal. Aim for 2-3 strength training sessions per week. Post-meal walks are incredibly effective for immediate blood sugar control. High-intensity interval training (HIIT) also provides excellent benefits. The best exercise is the one you'll do consistently.
Not necessary, but very helpful for many people. Intermittent fasting gives your insulin system regular breaks to "reset" and become more sensitive. Even a 12-14 hour overnight fast can be beneficial. However, diet quality and exercise are more important than fasting. If fasting causes stress or isn't sustainable for you, focus on the other interventions first.
Sleep is absolutely critical. Just one night of poor sleep can reduce insulin sensitivity by 20-25%. Chronic sleep deprivation increases cortisol, disrupts hormones, and makes weight loss nearly impossible. Aim for 7-9 hours of quality sleep nightly. If you're doing everything else right but sleeping poorly, you'll struggle to see progress.
There is a genetic component - family history increases risk. However, genetics load the gun, but lifestyle pulls the trigger. Even with genetic predisposition, insulin resistance is largely preventable and reversible through lifestyle choices. Your genes influence susceptibility, but your daily choices determine whether you develop the condition.
If you can only change one thing, eliminate refined sugars and processed carbohydrates from your diet. This single change will have the biggest impact on reducing insulin spikes and improving sensitivity. However, the most successful approach combines dietary changes with regular exercise, quality sleep, and stress management for comprehensive improvement.
Insulin resistance developed gradually, and it reverses gradually. Focus on consistent daily improvements rather than perfection. Every meal choice, every workout, every good night's sleep moves you closer to restored metabolic health. You have more control over this condition than you might think!