Your guide to HOMA-IR.

What is HOMA-IR?

HOMA-IR is an estimate of insulin resistance calculated from your paired glucose and insulin blood test results.

What does it assess?

Insulin resistance is an early change that occurs even before pre-diabetes. This test is used as an assessment of metabolic disease and diabetes risk.

How do I optimize my HOMA-IR levels?

Intermittent fasting (IF) has been shown to improve insulin sensitivity and lower HOMA-IR levels by reducing insulin secretion and promoting fat loss.‍IF can help the body use insulin more effectively by allowing the insulin receptors to become more sensitive during fasting periods. Excessive alcohol consumption and smoking are both detrimental to insulin sensitivity.‍Alcohol, especially sugary drinks or excessive consumption, can impair glucose metabolism and increase insulin resistance.‍Quitting smoking can significantly improve insulin sensitivity and reduce HOMA-IR. Chronic stress and poor sleep can contribute to insulin resistance by increasing cortisol levels, which interfere with insulin action.‍Implementing stress management techniques, such as mindfulness, deep breathing, yoga, or meditation, can lower cortisol and improve insulin sensitivity.‍Additionally, ensuring adequate, high-quality sleep is essential for reducing HOMA-IR levels.

What do high and low HOMA-IR levels mean?

An elevated HOMA-IR level indicates insulin resistance, where your body requires increasing levels of insulin to keep glucose in check.‍A lower HOMA-IR means that you are more sensitive to insulin, and your body requires very little insulin to maintain optimal glucose levels. This is a generally a sign of good metabolic health, and decreases future risk of insulin resistance, diabetes and consequent risks.