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  • Writer's pictureDennis Romatz


Updated: Sep 13

Unraveling Insulin Resistance and Type 2 Diabetes: Understanding, Prevention, and the Role of Exercise

Introduction to "What is Insulin Resistance & Type 2 Diabetes?":

Insulin resistance and type 2 diabetes are two interconnected metabolic conditions that impact millions of individuals worldwide. n this blog post, I'll delve into the prevalence of these conditions, their causes, the impact of diet and lifestyle choices, and the crucial role that exercise, particularly with the guidance of a personal trainer, plays in managing and preventing insulin resistance and type 2 diabetes.

At Dennis Romatz Fitness, It seems like Insulin resistance and type 2 diabetes is creeping into the lives of most all of my personal training clients (including my family members). Thus, I have immersed myself in the science based methodologies to eradicate diabetes and insulin resistance for all my clients. First, I want to provide insight and answers to the question , "what is insulin resistance & type 2 diabetes?".

what is insulin resistance and type 2 diabetes?

Prevalence of Insulin Resistance and Type 2 Diabetes:

Insulin resistance and type 2 diabetes have reached epidemic proportions globally. According to the International Diabetes Federation (IDF), approximately 463 million adults (aged 20-79) had diabetes in 2019, and this number is projected to rise to 700 million by 2045 if the current trend continues. Insulin resistance is a significant risk factor for the development of type 2 diabetes.

Causes and Risk Factors:

  • Genetics and Family History: Certain genetic factors can predispose individuals to insulin resistance and type 2 diabetes. Having a family history of diabetes increases the risk.

  • Sedentary Lifestyle: Lack of physical activity and a sedentary lifestyle contribute to the development of insulin resistance and type 2 diabetes. Regular exercise is crucial in improving insulin sensitivity.

  • Poor Diet: A diet high in processed foods, added sugars, unhealthy fats, and low in fiber contributes to insulin resistance and the risk of developing type 2 diabetes.

  • Obesity and Excess Weight: Excess body fat, particularly around the waistline (central obesity), increases the risk of insulin resistance and type 2 diabetes.

  • e) Age and Ethnicity: Advancing age and certain ethnic backgrounds, such as African, Hispanic, Asian, or Indigenous populations, are associated with a higher risk of developing insulin resistance and type 2 diabetes.

Impact of Diet and Lifestyle Choices:

  • Unhealthy Foods: A diet rich in sugary beverages, refined carbohydrates, processed snacks, and high-fat foods can lead to weight gain, inflammation, and insulin resistance.

  • Excessive Caloric Intake: Consuming an excess of calories, beyond the body's energy needs, can contribute to weight gain and insulin resistance.

  • Sedentary Behavior: Sitting for prolonged periods and limited physical activity can impair glucose metabolism, increase insulin resistance, and contribute to the development of type 2 diabetes.

  • Poor Sleep: Inadequate sleep or poor sleep quality has been linked to insulin resistance and an increased risk of developing type 2 diabetes.

How Exercise Helps:

  • Improved Insulin Sensitivity: Regular exercise enhances insulin sensitivity, allowing cells to efficiently take up glucose from the bloodstream, reducing insulin resistance.

  • Weight Management: Exercise promotes weight loss or weight maintenance, reducing excess body fat that contributes to insulin resistance.

  • Increased Muscle Mass: Strength training exercises help build lean muscle mass, which improves insulin sensitivity and glucose metabolism.

  • Cardiovascular Health: Exercise improves cardiovascular function, reduces the risk of heart disease (a common complication of diabetes), and improves overall health.

  • Stress Reduction: Exercise acts as a stress reliever, reducing cortisol levels and promoting overall well-being.

The Role of Personal Trainers:

  • Working with a personal trainer can be highly beneficial for individuals with insulin resistance or type 2 diabetes. They can:

  • Provide Expert Guidance: Personal trainers can design personalized exercise programs tailored to individual needs, goals, and physical capabilities.

  • Ensure Proper Form and Safety: Personal trainers assist in maintaining correct form during exercises, reducing the risk of injuries and maximizing the effectiveness of workouts.

  • Optimize Workout Intensity: Personal trainers help individuals find the right balance between cardiovascular exercise and strength training to enhance insulin sensitivity and overall metabolic health.

  • Provide Accountability and Motivation: Having a personal trainer provides accountability and motivation, making it easier to adhere to an exercise routine and achieve long-term results.


Insulin resistance and type 2 diabetes are prevalent and growing health concerns worldwide. While genetic factors play a role, lifestyle choices, including diet and exercise habits, significantly contribute to the development and management of these conditions. By adopting a healthy diet, engaging in regular physical activity, and seeking guidance from personal trainers, individuals can improve insulin sensitivity, manage blood glucose levels, and reduce the risk of complications associated with insulin resistance and type 2 diabetes. Taking proactive steps towards a healthy lifestyle and working with professionals can empower individuals to regain control of their metabolic health and lead a fulfilling, active life. Remember, small changes can make a big difference, and every step towards better health counts.

About the Author:

Dennis Romatz is the Owner and Head Personal Trainer at Dennis Romatz Fitness representing the pinnacle of excellence in personal training with locations in Bangkok, Ho Chi Minh City, Phnom Penh, Cambodia and Chicago, IL. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.

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