Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
Insulin Resistance: 360 Plan
Twelve weeks of strength, Mediterranean eating and habits to care for your metabolism, with weekly plan reviews by professionals.
A 12-week programme for adults with insulin resistance, prediabetes or metabolic syndrome who want to change course with sustainable habits, not miracle diets. It brings together strength and aerobic training, Mediterranean-style eating and work on sleep and stress, in line with leading diabetes prevention programmes. AI adapts the plan to your level, blood results and schedule, and a team of nutritionist and trainer review it with you each week.
Plan structure
Weeks 1–4 · Foundation
Learn correct strength-training technique (2 sets per exercise, low effort), walk or cycle 20–30 minutes in zone 2 and make easy food changes: protein at breakfast, eating order, sugar-free drinks by default. Mental focus: sleep.
Weeks 5–8 · Build
Move up to 3 sets per exercise and 30–45 minutes’ aerobic, adding gentle intervals if suitable. Nutrition covers batch cooking and reading labels; mental pillar focuses on stress and emotional eating.
Weeks 9–12 · Consolidation
Increase to more challenging loads, 150–300 total minutes’ aerobic per week and identity/relapse-prevention work. End with your own personalised maintenance plan to continue solo.
Professional support
AI creates your baseline plan based on your level, schedule, bloodwork and declared medication; nutritionist and trainer review it weekly with you, supported by habit-psychology. Clinical management of your condition remains with your healthcare team.
What's included
- Full-body strength training 3 times a week plus 2 light aerobic sessions (zone 2) and a daily step goal of 7,000–9,000
- Mediterranean-style eating with plate method: no weighing food, guided batch cooking on Sundays and a menu adjusted weekly
- Weekly check-in with your nutritionist in the app and plan adjustments based on your declared medication, bloodwork and progress
- Weekly habits module: sleep, stress management, emotional eating and relapse prevention, with a daily 10-minute practice
- Track waist, weight, steps, sessions and sleep in the app, with review milestones at weeks 4, 8 and 12
- Gradual progression in 3 phases (foundation, build and consolidation) suitable for complete beginners
Benefits
- You target all three evidence-backed levers for insulin sensitivity: muscle, Mediterranean diet and rest, in one coherent plan
- You learn to eat without bans or diet mentality: plate structure, more protein and fibre, and fewer sugary drinks
- You build strength and aerobic fitness at a steady pace, with progressions designed for those who haven’t trained for a while
- You finish with your own maintenance plan: habits, routines and tools for life after 12 weeks, not a quick fix
Recommended for
Your typical week
Monday, Wednesday and Friday: full-body strength, 45 minutes (push, pull, squat, hinge and core; 2–3 sets of 8–12 reps per move). Tuesday and Saturday: light aerobic, 30–45 minutes in zone 2 (brisk walk, bike or cross-trainer); from week 5, gentle intervals optional. Daily: 7,000–9,000 step target, with active breaks if you sit over an hour. Sunday: rest or a family walk.
Sunday: guided batch cooking with two Mediterranean base recipes. Daily: three meals using the plate method (half vegetables, a quarter protein, a quarter wholegrain or pulses), breakfast with 25–30 g protein, and water, coffee or herbal tea as default drinks. Wednesday: practical mini-lesson (labels, glucose spikes, alcohol, ultra-processed foods). Friday: review with your nutritionist in the app and adjust the menu for the next week.
Daily: ten minutes’ guided breathing or mindfulness practice and one-minute habit log (sleep, stress and off-plan eating, without guilt). Monday: 15-minute psychoeducation session (sleep in weeks 1–4; stress and emotional eating in 5–8; identity and relapse prevention in 9–12). Thursday: review your weekly goal with your professional. End-of-day routine: no screens an hour before bed and a fixed bedtime.
Qué puedes esperar
- Waist measurement every two weeks in the app: with good consistency, expected reduction over 12 weeks is typically 2–5 cm, though everyone progresses at their own pace
- If overweight, gradual weight loss aiming for 5–7% of initial body weight—the range studies link to improved glucose, blood pressure and triglycerides; never a guaranteed figure
- Weekly activity record, working towards 150–300 minutes of aerobic and 2–3 strength sessions a week, matching WHO guidelines
- Daily monitoring of sleep and habits, with a target of seven or more hours’ sleep at least 5 nights weekly and 80% completion of logs
Who this plan is NOT for
- People with diabetes treated with insulin or sulfonylureas without prior doctor approval (risk of hypoglycaemia if making changes to exercise and eating)
- Uncontrolled hypertension or cardiovascular, liver or kidney disease without medical sign-off
- Anyone with chest pain, severe dizziness or breathlessness out of proportion to effort: seek medical assessment first
- People with an active or recently recovered eating disorder
- Pregnancy or recent post-partum: more suitable, dedicated plans are available
This plan is a lifestyle programme and does not replace medical care. If you have diabetes, hypertension, cardiovascular, liver or kidney disease, or take medication (especially insulin, sulfonylureas or antihypertensives), consult your doctor before starting and do not change your treatment on your own: changes to exercise and diet may require dosage adjustments. Stop exercising and seek help if you develop chest pain, severe dizziness, palpitations or symptoms of hypoglycaemia. Triwell professionals support you, but clinical management of your condition remains with your healthcare team.
Frequently asked questions
What is insulin resistance and how do I know if I have it?+
It’s when your cells respond less well to insulin, the hormone controlling blood glucose, and is often linked to abdominal fat, high triglycerides or raised fasting glucose. Only your doctor can confirm this with a blood test; this plan helps you focus on habits shown to help, always as a complement to medical care.
I have prediabetes—is this plan for me?+
Yes, it's designed for just this profile. It follows the approach of major diabetes prevention programmes (like the DPP), combining regular physical activity, Mediterranean eating and behaviour change. Studies show these interventions substantially reduce progression from prediabetes to type 2 diabetes, but everyone is different and clinical results aren’t guaranteed.
Can I lower my blood sugar without medication on this plan?+
This plan does not replace or withdraw medication: that’s always your doctor’s decision. What we do is work on the habits—strength, aerobic activity, eating and sleep—backed by evidence for better glucose control, and provide tracking you can share with your healthcare team.
What kind of exercise is best for insulin resistance?+
A combination of strength and aerobic training. Muscle is your body’s main glucose user, which is why you do strength work three times a week; light aerobic and daily steps help lower visceral fat and support blood pressure. The plan is gradual and suited for complete beginners.
Is this a restrictive diet? Will I feel hungry?+
No. This is Mediterranean eating and the plate method: more veg, protein and fibre, less liquid sugar and ultra-processed foods, with no forbidden foods or punishment mindset. If weight loss is needed, the nutritionist sets a realistic, moderate deficit—no detox, extreme fasting or fat-burning supplements.
Do I need a gym or special kit?+
Not essential. You can do the programme in the gym or at home with dumbbells and bands. Aerobic work is simply brisk walking, cycling or using a cross-trainer. The app adapts exercises to the equipment you have.
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