A health advocate has outlined the key physical warning signs that may suggest the body is moving toward Type 2 diabetes — and the dietary change he says can help steer health back in the right direction. Rav Malik, a former personal trainer and founder of The Feel Great System, said the body can show several indicators of insulin resistance before diabetes develops. Insulin resistance occurs when insulin, the hormone produced by the pancreas to help regulate blood sugar, no longer works as effectively as it should.
Insulin plays a major role in how the body stores and burns fat, which means people with insulin resistance may struggle to lose weight even when eating fewer calories. Malik said one of the most important steps in supporting healthy insulin levels is cutting back on processed sugars and shifting the diet toward more protein-rich foods.
In a video shared online, Rav pointed to several possible signs of insulin resistance, including changes around the neck, swollen feet, skin tags and darker pigmentation around the neck and knuckles. He also said abdominal fat can be a clue, particularly when it feels firm or dense rather than soft.
“If you touch your stomach fat and it’s hard and dense — you’re insulin resistant because the body is stuck in storage mode,” he said. Malik added that swelling in the feet may occur when the body retains water and blood pressure rises. He also claimed that a thicker neck can interfere with sleep and may contribute to sleep apnea.
The health commentator also suggested that “flabby” arms can be another sign linked to insulin resistance. “Our body is so tightly regulated, so whenever we eat food it increases our blood sugar,” Rav explained. He used sugary breakfast cereal as an example, saying it can cause insulin levels to rise sharply and take longer to return to normal. “It makes you hungry, tired, and want to eat more — but here’s where the problem lies. If you’re constantly eating lots of sugar, your insulin doesn’t go down and your body starts to become resistant to it.”
Malik said persistently elevated insulin can lead to hyperinsulinemia, a condition in which insulin levels in the blood are higher than considered healthy. He said this “new normal” can be associated with visible and physical changes, including looking older, craving sugar, feeling intensely hungry and struggling to concentrate. To help address it, he recommended reducing processed sugars and choosing more natural sources of sweetness, such as fruit and vegetables. Viewers praised the advice, with one writing, “Wow, I didn’t know there were so many signs to look out for. I’m going to do a physical check before visiting my doctor — thank you!” Another added, “I knew I should be concerned about the sudden pigmentation — thanks for sharing.”
