The Dr. Josh Axe Show
Episode Title: How to Reverse Insulin Resistance Naturally in 30 Days
Date: October 27, 2025
Host: Dr. Josh Axe
Episode Overview
In this episode, Dr. Josh Axe provides an in-depth exploration of insulin resistance—what it is, why it’s surging in the Western world, and most importantly, his evidence-based, actionable plan for reversing insulin resistance naturally within 30 days. Dr. Axe draws on published research, his clinical experience, and traditional wisdom from around the world to outline the dietary, lifestyle, exercise, and supplemental strategies that offer the greatest impact. The episode is packed with practical takeaways, patient stories, key studies, and Dr. Axe’s signature motivational guidance.
Key Discussion Points and Insights
1. Understanding Insulin & Insulin Resistance
- [02:00] Insulin is a critical hormone that enables cells to absorb and utilize sugar for energy, affecting everything from organ function to hormone balance.
- Analogy: Insulin is like a key that opens the door, allowing sugar into the cell. If the insulin receptor (the lock) is broken, sugar stays in the blood, causing inflammation and a cascade of hormonal issues.
- Stats: Nearly 40% of American adults have prediabetes or insulin resistance, and over 80% are unaware. Rising rates in children signal an approaching health crisis.
- Disease Links: Insulin resistance underlies numerous conditions—type 2 diabetes, heart disease, fatty liver disease, Alzheimer’s, PCOS, infertility, low testosterone, and more.
“If your energy is fluctuating up and down all the time, if you have PCOS, if you're overweight, if you have blood sugar issues—then you have insulin resistance. 80% of people that have it don't know they have it.”
— Dr. Axe [21:16]
2. Root Causes of Insulin Resistance
- Major contributors:
- Obesity (especially visceral fat)
- Diets high in added sugar, refined carbs, ultra-processed foods
- Nutrient-poor modern diets & depleted soils
- Sedentary lifestyle
- Chronic stress & poor sleep
- Mild genetic component
- Comparative stats: Traditional, whole food diets (e.g. Japan, Greece) show much lower rates (~8%) than the U.S. (38%).
3. The Power of Diet: What to Eat and Avoid
- Most Effective Approaches:
- Whole food-based, Mediterranean, and “Biblio”/Ancient diets: Emphasize real foods (wild-caught fish, extra-virgin olive oil, grass-fed meats, vegetables, fruits like pomegranate, figs, apples, berries).
- Macronutrient Ratio: High-protein, high-fiber, moderate healthy fat, low-to-moderate carbs, but avoid very low-carb/keto for most.
- Carbohydrate Choices: Prioritize high-fiber, low-glycemic fruits and starchy vegetables (e.g., sweet potato, butternut squash, quinoa).
- Foods to Avoid:
- Ultra-processed foods, fast food, sodas, added sugars, refined grains, most seed oils.
- Meal Timing:
- High-protein breakfast, moderate carb earlier in the day, higher fat and protein for dinner.
- “Eat like a king for breakfast, a pauper for lunch, and a peasant for dinner.” [52:00]
- Special Note for Women: Longer intermittent fasting or time-restricted eating can be stressful for most women’s hormones—better to stick to a 9-10 hour eating window and three meals/day.
“The most effective diets for reversing insulin resistance are whole food-based diets, Mediterranean diets, and diets that are more ancient in nature, like a Biblio diet... High protein, high fiber, moderate fat, low, moderate carb—not low carb, not keto.”
— Dr. Axe [28:25]
4. Exercise, Sleep & Stress Management
- Exercise:
- A combination of resistance (weight) training and aerobic (cardio) exercise is proven to improve insulin sensitivity.
- Ideal Routine: 1 hour, 3 days a week—first 2/3 on weight training (focus on large muscle groups), finish with interval cardio.
- Walking: If unable to do gym workouts, walk regularly, ideally with some hills or a weighted vest.
- Sleep:
- Aim for 8 hours a night. Sleep deprivation (e.g., 4H/night) mimics prediabetes.
- Manage Stress:
- Chronic stress elevates cortisol, worsening insulin resistance.
- Gratitude practice, prayer, meditation: Supported by studies to improve blood sugar & A1C.
“Cortisol is this master hormone that causes every other hormone in your body to get imbalanced. This is why having a practice of gratitude, spending time in prayer, meditation… that’s what you should be doing at night.”
— Dr. Axe [56:09]
5. Supplement & Herbal Strategies
Dr. Axe highlights top nutrients and botanicals, including research-backed doses.
- Berberine:
- Functions similar to metformin, but natural and without its side effects.
- Dose: 500 mg 3x daily for 3 months.
- “In studies, there was a reduction in A1C levels by an average of 0.9%, similar to the effects of metformin.” [01:02:21]
- Chromium (picolinate):
- Enhances insulin receptor binding; 1000 mcg/day shown to significantly improve A1C and fasting glucose.
- Vitamin D:
- Deficiency common in type 2 diabetes.
- Mulberry Leaf:
- Slows carb absorption and reduces post-meal blood sugar spikes.
- Gymnema Sylvestre:
- “Sugar destroyer” from Ayurvedic medicine.
- Magnesium:
- Supports hundreds of cellular processes, often deficient in those with insulin issues.
- Fenugreek:
- Lowers blood sugar, LDL cholesterol, and can support testosterone.
- Cinnamon (Ceylon):
- Meta-analysis shows significant lowering of fasting glucose, A1C, and insulin resistance.
- Patient example: Woman reversed 15 years of type 2 diabetes in 30 days by including high amounts of Ceylon cinnamon/pumpkin pie spice in her morning smoothie.
“If you’re like, what are the top two things I could take, period? Berberine and chromium will make the biggest difference on your blood sugar.”
— Dr. Axe [01:05:12]
- Other Notables: Alpha-lipoic acid, inositol (especially for PCOS), ginger, pumpkin, butternut squash, high-fiber fruits.
6. Conventional Medication Critique
- Metformin:
- Most commonly prescribed, but depletes B12 and other nutrients, often prescribed without dietary/supplement guidance.
- “Doctors should be sued for malpractice if you come into their clinic, they prescribe metformin, and that’s all they do. That’s malpractice. It’s violating the Hippocratic Oath.” [46:37]
- Clinical trials show diet/exercise outperform metformin for type 2 diabetes risk reduction and have fewer side effects.
7. Practical Step-by-Step Plan:
- Diet: High-protein, high-fiber, moderate fat, quality carbs; avoid sugar, processed food.
- Exercise: Combination of strength and interval cardio or regular walking.
- Supplements: Berberine, chromium; consider others depending on needs.
- Sleep: Consistent 8 hours/night.
- Stress management: Daily gratitude, prayer, meditation.
- Special notes: Women—cautious approach to fasting and cold exposure; men—benefit more from intermittent fasting/cold plunge (in moderation).
“If you follow the advice I shared with you, you can see incredible results… Don’t forget to have fun, keep the stress low by doing things you love to do, and you can reverse insulin sensitivity incredibly quickly.”
— Dr. Axe [01:17:05]
Memorable Quotes & Moments
-
On the Scale of the Issue:
“In America, it’s nearly 40%. I want you to sit back and really think about that... 40% of American adults have prediabetes and insulin resistance.”
— Dr. Axe [06:49] -
On Natural Healing Speed:
“I’ve been able to help thousands of patients completely reverse their type 2 diabetes, and some of them, in as little as two weeks, complete reversal... You can do it. Your cells can heal and heal quickly.”
— Dr. Axe [36:51] -
On Dietary Simplicity:
“Protein and fiber, protein and fiber, protein and fiber. Stay away from refined carbs, ultra-processed foods. Stay away from this stuff.”
— Dr. Axe [01:12:11]
Timestamps for Key Segments
- [00:22] — Introduction to insulin, insulin resistance, their impact on health
- [08:00] — U.S. vs. global rates & causes of insulin resistance
- [14:30] — Risk factors & early symptoms
- [21:16] — 80% unaware they have insulin resistance; signs described
- [23:45] — Why diet is the primary solution
- [28:25] — Most effective diet plans described
- [36:35] — Patient stories of rapid reversal
- [46:37] — Critique of Metformin as standard of care
- [52:00] — Meal timing & ancient dietary wisdom
- [56:09] — Role of stress and sleep, lifestyle strategies
- [01:02:21] — Supplement and herbal protocols
- [01:12:11] — Diet priorities reiterated, stepwise approach
- [01:17:05] — Final advice and motivational close
Conclusion
Dr. Axe closes with a call to action, reminding listeners that insulin resistance is extremely common but highly reversible with a whole-foods-centric diet, regular balanced exercise, key supplements (notably berberine and chromium), and a focus on sleep and stress reduction. He encourages sharing the episode with anyone struggling with unexplained symptoms, overweight, or metabolic issues and reiterates the empowering message: “Fix insulin and your body can heal—and it can heal very, very quickly.” [01:18:12]