A viral Instagram reel by certified fitness coach Aditi Agrawal claims that improving insulin resistance does not require extreme diets or cutting out entire food groups. Agrawal, who has spent a decade studying molecular biology and cellular pathways, argues that skeletal muscle acts as the body’s primary “glucose sink”, and that small tweaks to movement and nutrition give people direct control over blood sugar. Doctors were asked whether the four habits in the reel really work – and the answer is cautiously encouraging.

The four strategies are: building muscle through resistance training, which increases glucose uptake; light physical activity right after eating, which helps muscles clear blood sugar without relying solely on insulin; anchoring meals with protein and soluble fibre to slow digestion and prevent sharp glucose spikes; and steady-state movement to improve cellular energy use, keeping cells sensitive to insulin even at rest. Agrawal also notes that cellular adaptations can begin within 24 hours, though blood markers such as HbA1c take eight to 12 weeks to reflect progress.

What the doctors say

Dr Pallav Mishra, Director of Internal Medicine at ShardaCare-Healthcity, says the habits are genuinely healthy but should not be seen as miraculous. He explains that resistance training makes good sense because skeletal muscle plays a crucial role in glucose metabolism, and that a combination of resistance training and aerobic exercise is generally a good approach. He adds that exercising after meals helps muscles use circulating glucose and can soften post-meal sugar spikes – but this does not mean a strenuous workout after every meal; even moderate activity helps. On nutrition, he says fibre-rich foods slow the rise in blood sugar after eating and promote fullness, while protein also aids satiety and blood-sugar regulation. There is no need to eliminate carbohydrates completely, he advises; the focus should be on appropriate portions and higher-quality carbohydrate sources as part of a balanced diet.

Small changes, not magic fixes

On the claim about improving mitochondrial density, Dr Mishra calls it technically valid in the context of exercise adaptations but not a standalone solution. Improvements in insulin sensitivity come from multiple physiological adaptations to regular activity and healthy habits, he says – and substantial evidence backs physical activity, balanced nutrition, healthy weight and good-quality sleep. However, the extent and speed of improvement vary considerably from person to person, and these measures should be viewed as supportive lifestyle interventions rather than a guaranteed cure. For people with diabetes on medication, lifestyle changes should complement standard treatment, not replace it – and no medicine should be started, stopped or changed on the basis of social media advice. Anyone with concerns about insulin resistance should discuss a personal plan with their doctor.