How to Test for Insulin Resistance? (Insulin Resistance Score)

Are you wondering if you have insulin resistance?

Insulin resistance can silently develop for years before showing up in routine bloodwork. But the good news? There are simple ways to assess your risk—some you can even do at home. In this post (and this short video), I’ll walk you through three key tests to help you detect signs of insulin resistance early on.

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1. Waist-to-Height Ratio – A Simple At-Home Test

This is an easy starting point and doesn't require lab work. Fat accumulation around your waist is a major clue when it comes to insulin resistance.

How to do it:

• Measure your waist circumference at the level of your belly button while relaxed.

• Divide your waist measurement (in cm or inches) by your height (same unit).

Results:

• 0.53–0.58: May indicate early signs of insulin resistance.

• Above 0.58: Suggests higher risk and likely insulin resistance.

  Tip: Aim to keep your waist circumference less than your half height.

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2. Triglycerides-to-HDL Ratio – Found in Routine Blood Tests

This ratio gives a quick snapshot of your metabolic health using your triglycerides and HDL (good cholesterol) levels.

How to do it:

• Divide your triglyceride level (mg/dL) by your HDL cholesterol level (mg/dL).
  (Make sure both numbers are from a fasting blood test.)

Results:

• Less than 1.5: Excellent

• Between 2–4: Moderate concern

• Above 4: High risk

• Above 6: Severe insulin resistance likely

Scientific source:

• Use of metabolic markers to identify overweight individuals who are insulin resistant Pubmed

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3. HOMA-IR (Homeostatic Model Assessment for Insulin Resistance) – Most Accurate

This is the most reliable test but is not included in standard panels. You’ll need to request it from your doctor.

How it works:

• Measures fasting insulin and fasting glucose.

• Then calculates the HOMA-IR score:
  $HOMA-IR=(FastingInsulin[\mu U\mathrm{/}mL]\times FastingGlucose[mg\mathrm{/}dL])÷405$

Results:

• < 1.0: Optimal insulin sensitivity

• 1.9–2.8: Mild insulin resistance

• > 2.9: Significant insulin resistance

  Studies show HOMA-IR can detect issues years before fasting glucose or HbA1c levels rise.

Scientific source:

• insulin resistance and beta-cell function from fasting plasma glucose and insulin concentrations in man. Pubmed 

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What If Your Results Show Insulin Resistance?

Don’t panic—insulin resistance is reversible. With the right support, diet, and lifestyle changes (like a low-carb or ketogenic approach), you can take back control of your health.

If you found this article or video helpful:

• Like the video

• Subscribe to the channel

• Leave a comment if you have questions—I’ll answer them personally!

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