How to Check Your HOMA-IR or Insulin Sensitivity
Posted on Nov 19th 2025 | By: Chiral Balance
HOMA-IR stands for the Homeostatic Model Assessment for Insulin Resistance.
It is a calculation that uses your fasting insulin and glucose levels to estimate your body's insulin resistance and beta-cell function.
A low HOMA-IR indicates good insulin sensitivity
A high HOMA-IR suggests insulin resistance >> which can be a precursor to type 2 diabetes and other metabolic issues.
Calculation: HOMA-IR is calculated using the formula: \(HOMA-IR=(FastingPlasmaGlucose\times FastingPlasmaInsulin)/405\).
- Talk to you Health Provider about getting a blood test to gauge your insulin resistance - it should be covered by most insurance companies.
- Fast for at least 8-10 hours before the test. This fasting period is crucial to ensure that the insulin and glucose levels measured are not influenced by recent food intake. You can drink liquids that don't contain calories.
- Factor your Fasting Insulin and Fasting Glucose scores to assess how hard your body is working to keep your glucose levels where they are.
- Once you have your Test Results - check your Score on this Calculator on MD+CALC
Click Link: https://www.mdcalc.com/calc/3120/homa-ir-homeostatic-model-assessment-insulin-resistance
- Limitations:
- The accuracy of the test can vary across different populations, so optimal cut-off values may need to be customized.
- It is not recommended for patients who are already on insulin.
- Accuracy may be reduced in some individuals, such as those with impaired glucose tolerance or the elderly.
Examples of Health Challenges that can be related to Insulin Resistance
- Atherosclerosis
- Cardiovascular Disease
- Central obesity (visceral fat)
- Certain cancers
- Diabetes (Type 2)
- Dyslipidemia
- Hypertension
- NAFLD (non-alcoholic fatty liver disease)
- PCOS (polycystic ovarian syndrome)
- Renal Failure
- Sleep Apnea
Monitoring and management: A high HOMA-IR can prompt lifestyle changes.
Ways of supporting healthy outcomes:
- Dietary Changes: Low Glycemic Index Foods - such as oatmeal and non-starchy vegetables, to help regulate blood sugar levels.
- Regular Physical Activity: Aim for consistency over intensity. Regular exercise improves glucose uptake in muscles.
- Gradual Weight Loss: If overweight, aim for gradual weight loss through a combination of diet and exercise.
- Adequate Sleep: Aim for 7-9 hours of sleep per night.
- Stress Management: Chronic stress can increase insulin resistance. Try mindfulness, meditation, yoga, and deep breathing exercises.
- Regular Monitoring: Consider a wearable. Continuous Glucose Monitoring Devices are becoming popular.
Adding supplementation to your health regime can be a key strategy to lower your score.
Here are the product that Chiral Balance has formulated to help with your goals:
Contributes to healthy glucose metabolism when used with a balanced diet and exercise*
Promotes Healthy Insulin Sensitivity & Production*
Help boost the body’s metabolism overnight*
Plays an active role in aerobic metabolism.*
Disclaimer: The information provided in this article is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider before starting any new supplement, diet, or treatment plan, especially if you have a medical condition or are taking prescription medications.