According to Dr. Ron Evans at Salk Institute (who is a leading researcher in the field),
there are basically 3 main ways to lower your insulin resistance:

Regular exercise/moving your blood (cardio is slightly better than weightlifting). A
sedentary lifestyle - high insulin resistance
Sun exposure and vitamin D
Omega-3 and Omega-6
Here is the unofficial list:

Diet. Your food choice as the #1 most important thing.
Ditch the refined carbs, added fructose.
Lower your carb %, increase fat %.
Ditch the fruit juices, added sugars, etc.
Eat real foods (not man-made processed foods which add sugar and remove fiber) as
much as possible - these won t spike your blood sugar so less insulin needed, and no
more insulin peaks.

Intermittent fasting (8 hour eating window; 16 hour fast) - 10 hours per day where
insulin is at the lowest giving body recovery time.

Workout intensely while fasted (weightlifting or HIIT). This will make muscles more
insulin sensitive, requiring less insulin.

Lower your body fat %. Eat at a 20% caloric deficit consistently to lower your body fat
%.
Much more than that, will sacrifice a proportionately more lean mass.
Also, losing belly fat is particularly helpful as fat around the liver appears to cause
insulin resistance.
See Steve Kirsch's answer to Why is belly fat so hard to lose in adults?

Check your testosterone levels.
Low testosterone levels may predispose to visceral obesity, leading to dysregulation of
fatty acid metabolism, which in turn promotes insulin resistance.
Low T may be caused by too much belly fat (it s a vicious cycle).

These techniques are not the only things that impact insulin resistance, but are probably
going to be very helpful for most people.
Basically, you keep your blood sugar low (or lower) at all times, which does 3 key
things:

lowers the total insulin needed per day to keep your blood sugar under control, eliminates insulin spikes, and

gives your body over 10 hours a day in a very low insulin state.

You are basically turning the volume of insulin way down using these techniques
enabling your body to recover.

You can also use drugs (like Metformin) to decrease your insulin resistance, but the
techniques above are far more powerful.

If everyone just fixed their diet, we could virtually eliminate metabolic syndrome.
That is the #1 driver.
We never needed to do intermittent fasting before the 1950 s.
It is the food supply which changed dramatically that caused the epidemic of insulin
resistance and metabolic syndrome.

More info... https://www.quora.com/Is-it-possible-to-treat-insulin-resistance?no_redirect=1

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