HOMA-IR

Advanced wellness

also homeostasis model assessment of insulin resistance

What it isHOMA-IR is a calculated index — fasting glucose multiplied by fasting insulin, divided by 405 — that combines two numbers into a single estimate of insulin resistance. It captures the relationship between the demand (glucose) and the effort required to control it (insulin).

DoesQuantifies how hard the pancreas is working to keep blood sugar normal at rest.

GoodA low score means cells respond crisply to small amounts of insulin — the metabolic signature of lean, fit physiology.

BadA high score reflects insulin resistance: cells ignore the signal, the pancreas pushes harder, and the body slides toward fatty liver, type 2 diabetes, hypertension, and accelerated aging.

Standard

<2.0 normal.

Optimal

0.5–1.0 (lower is good)

Modifiers

Rises with weight gain, stress, sleep deprivation, sedentary behavior; falls with weight loss, exercise, and fasting.

How to optimize

Lifestyle: Resistance training plus Zone 2 cardio drops HOMA-IR 20–40% over 12 weeks. Quality sleep, post-meal walks, and reduced sitting time stack on top.
Diet: Whole-food, low-glycemic eating; cut sugar-sweetened beverages and ultra-processed carbs; build meals around protein and vegetables.
Supplements: Berberine (500mg 3×/day), inositol (2g 2×/day), magnesium glycinate (300mg/day), alpha-lipoic acid (600mg/day).
Peptides: GLP-1 agonists (semaglutide, tirzepatide, retatrutide), MOTS-c.
Drugs: Metformin, GLP-1 agonists, SGLT2 inhibitors, pioglitazone.

within Blood Sugar & Metabolic