Have you been showing up to your workouts consistently and still not seeing results?
The scale won't budge. You're exhausted after every session. And somewhere along the way, someone told you the answer was just more cardio. It wasn't.
If you have insulin resistance or PMOS, the way your body responds to exercise is different. And the workout plan most women are following wasn't built for that. In this episode, I'm breaking down what the research actually says about movement and insulin resistance, why cardio alone isn't the answer, and what a realistic week of exercise actually looks like for your body.
We're also talking about the supplements I pair with movement in my clinical protocols, because exercise and nutrition aren't separate lanes. They're hitting the same targets, and combining them on purpose is what actually moves the needle.
π‘ In this episode, we cover:
- Why women with insulin resistance process food differently
- The three principles that lower insulin without cutting out entire food groups
- Why cardio alone won't fix insulin resistance and what it can do instead
- Why too much intense cardio can actually make things worse if you're already exhausted
- How your muscles act as a blood sugar sponge and why that changes everything
- The research-backed ranking of which types of movement help most with insulin resistance in women
- Why yoga ranked number one and what that actually means for your routine
- What HIIT, zone two cardio, and resistance training each do for your blood sugar
- What a realistic beginner-to-moderate workout week actually looks like
- The supplements I use with patients around exercise and recovery, and why they work
- Three things you can start doing this week without overhauling your entire routine
Chapters: 00:00 Intro
02:15 Why cardio isn't the full answer for insulin resistance
03:15 Your muscles are your body's blood sugar sponge
05:39 How too much cardio can work against you
06:25 The research ranking of movement types for insulin resistance in women
07:05 Why yoga ranked number one
08:24 How to blend the top three movement types
10:27 What HIIT actually means and how to start where you are
12:49 Zone two cardio and why it's different from what you've been doing
13:59 Resistance training and the long game of building muscle
15:11 What a realistic workout week looks like in real life
17:34 Supplements that work alongside movement
22:02 Three things to do this week
24:03 The women's metabolic blueprint program
π Resources / Links
If this episode helped you, share it with a woman who's been grinding through workouts and wondering why nothing is changing. And make sure to follow the podcast for more conversations around insulin resistance, PMOS, hormones, metabolism, and midlife wellness.
What is The Elevated Woman's Podcast?
For high-performing women who are exhausted by weight gain, hormonal chaos, and vanishing energy β this is your reset. Iβm Dr. Ade Akindipe, a DNP, obesity + hormone specialist, and health coach.
On this show, we demystify metabolism, gut health, hormone balance, longevity, and the root-cause mindset behind lasting transformation.
If youβre ready to stop fighting your body and start living with more clarity, energy, and confidence β this is your space.