Are you struggling with weight gain, high blood sugar levels, and other symptoms of insulin resistance?
Well, by the end of this post you'll have a clear understanding of insulin resistance, its symptoms, and how to effectively reverse it. You'll also learn about the various lifestyle changes and dietary modifications that can help you overcome insulin resistance and improve your overall health.
Our comprehensive guide is backed by years of experience in the health industry spent conducting extensive research, testing out solutions, and collaborating with other industry experts to find realistic, long-term natural solutions that work for everyone.
We've seen firsthand the incredible benefits of natural approaches to treating insulin resistance, including weight loss, improved blood sugar control, and reduced risk of chronic diseases like type 2 diabetes.
We'll cover the basics of insulin resistance, including what it is, how it develops, and the symptoms to look out for. We'll then dive into the various lifestyle changes that can help you reverse insulin resistance with tips on how to incorporate these changes into your daily routine.
So, whether you're looking to improve your health, manage your weight, or prevent the onset of type 2 diabetes, this post has got you covered. Let's get started on the path to a healthier, more vibrant you!
Without further ado, let’s talk about mastering insulin resistance…
Table of Contents:
Understanding Insulin Resistance
In the late 1960s, Type 2 Diabetes (T2D) was called adult-onset diabetes because it was scarce to see it in young people. Now we are witnessing the dis-ease developed in children as young as three…
This is not an article about diabetes. This is an article about the root cause of T2D, PCOS, and others - see image below.
Insulin resistance is a metabolic condition in which cells in the body become less responsive to insulin, a hormone produced by the pancreas that regulates the amount of glucose (sugar) in the blood.This leads to a buildup of glucose in the blood, hyperglycemia, AND an increase in the levels of insulin in the blood, hyperinsulinemia, BOTH can have serious health consequences.
Insulin resistance is often a precursor to type 2 diabetes, a chronic condition that affects over 30 million people in the United States alone. However, insulin resistance can also cause other health problems, such as high blood pressure, high cholesterol, and even certain types of cancer.
In this blog post, we will discuss how insulin resistance works, the warning signs and symptoms of insulin resistance, its effects on the body, and how to reverse it.
How does Insulin Resistance work?
When our blood sugar is high, our pancreas releases insulin and that insulin signals to our liver fat and muscle cells to open and take some of that sugar from our blood. It also signals to our body that we're full, we've got enough energy and we don't need more.
That's what happens when things are normal.
When things are not normal, insulin resistance comes into play. Those cells start to ignore the signals and so more and more insulin is pumped out by the pancreas so that the blood sugar can be maintained within a span that will essentially not kill us.
It’s like when your Mom used to shout to you upstairs “Hey come down,” and she doesn't hear from you so she keeps shouting louder and louder and louder.
The best way to represent the progression of Insulin Resistance is with this Conveyor Belt.
Here is an example of a common progression.
We start with someone that may be in their teens or 20s who's fairly healthy so everything is normal. Then they start to have high levels of stress, they're eating tons of processed carbs, processed sugar, seed oils, and they're not sleeping properly.
That’s when they start to head into the insulin resistant category. Their cells are not responding as well to insulin as they used to and as they continue with the unhealthy habits, they start to move closer and closer to the pre diabetic category.
At this stage of pre-diabetic, an individual can be here for 10, 20 or even 30 years before anything else major happens or type 2 diabetes develops.
As the lifestyle continues and signs of insulin resistance are overlooked or ignored you’ll continue to deal with a lot of low grade health and inflammation issues. This will continue to worsen until you end up being a diabetic or any of the other issues on the tree.
But it doesn’t stop there.
At this stage you start progressing towards what researchers are now calling type 3 diabetes or more commonly referred to as Alzheimer's disease.
What Causes Insulin Resistance?
Insulin resistance maybe caused by a combination of factors, including genetics, obesity, inactivity, and an unhealthy diet. In many cases, it is a combination of these factors that leads to insulin resistance.
Unhealthy Diet: Eating a diet that is high in sugar and processed carbohydrates can also contribute to insulin resistance. These types of foods cause spikes in blood sugar levels, which can lead to insulin resistance over time.
Genetics: Some people are simply more prone to insulin resistance than others. If you have a family history of type 2 diabetes, you may be more likely to develop insulin resistance.
Obesity: Being overweight or obese is one of the most common causes of insulin resistance. This is because excess body fat can interfere with the body's ability to use insulin effectively. It can also be a symptom of insulin resistance causing a vicious cycle.
Inactivity: Physical activity is important for maintaining insulin sensitivity. When you exercise, your muscles use glucose for energy, which helps to lower blood sugar levels. However, if you are inactive, your body may become less sensitive to insulin over time.
Blame the modern food environment
On top of these issues, we also have to be very mindful of the modern food environment. We now live in a world where corporations and machines grow, package, and cook our foods for us.
Even if you do have the willpower to make healthier lifestyle choices, look at how our food has changed over the years.
Of course innovation is great, however, having corporations handle our food for us is like a fox watching a chicken coup. The food is bigger, less nutritious, yet more addictive.
They are incentivized to spend tons trillions of dollars to influence our decisions and get us hooked on their product (“food”) --- especially our children.
This “food” is full of sugar and other substances that are extremely addictive and toxic, gives us a high and is a lot easier to get than other street drugs.
On top of that, look at the food chains that are around us. They are everywhere on every corner.
If you can't get to a farm, you can definitely get to one of these fast food places to grab yourself a little burger or pizza.
It doesn’t stop there because many of the grocery stores we visit to try and make healthier choices may seem like they carry a variety of choices but the reality is many are owned by the same mega groups and they’re controlling that as well.
Warning Signs and Symptoms of Insulin Resistance
This image shows all of the different root causes of insulin resistance like chronic stress, processed meat, processed sugar, processed carbohydrates, lack of sleep and so much more.
Insulin resistance often develops slowly over time, and the symptoms may be subtle at first. However, there are several warning signs that you may be developing insulin resistance, including:
Waist to height ratio
This is one of the biggest ones. We want to look at if you take a string and you measure your full height, the string will be able to wrap around your waist twice. The worse your situation gets, the less you’ll be able to wrap the string.
Increased hunger
Insulin resistance can cause the body to crave more sugar and carbohydrates because even though there may be enough glucose in the blood, cells are not opening up to take some of the glucose in and thus are starving which leads to an increased feeling of hunger.
Fatigue
Even though insulin levels may be high the cells are not opening up to take in glucose for energy as effectively leading to feelings of fatigue and low energy levels.
Weight gain/Belly fat
Particularly an increase in belly fat over time.
Increased thirst
When blood sugar levels are high, the body may try to flush out excess glucose through the urine, leading to increased thirst.
High blood pressure
Insulin resistance can cause the blood vessels to constrict, leading to high blood pressure over time.
Skin tags
Insulin resistance can cause small, soft skin growths called skin tags, particularly around the neck and armpits.
Low HDL Cholesterol and High Triglycerides
Low levels of HDL cholesterol and high levels of triglycerides often do not produce any symptoms, so they are typically detected through blood tests ordered by a healthcare provider.
High Blood Sugar:
When insulin resistance occurs, the body's cells don't respond properly to insulin, so the pancreas produces more insulin to compensate. Over time, this can lead to high blood sugar levels and if left untreated, high blood sugar can lead to serious complications such as nerve damage, kidney damage, and cardiovascular disease.
PCOS in women
Insulin resistance can cause the ovaries to produce more androgens (male hormones), which can disrupt the menstrual cycle and lead to polycystic ovary syndrome (PCOS) in women. It's important to note that not all women with PCOS have insulin resistance, and not all women with insulin resistance have PCOS.
Erectile dysfunction/low testosterone in men
Insulin resistance can cause damage to the blood vessels and nerves that supply the penis, leading to difficulty achieving or maintaining an erection. Additionally, insulin resistance can disrupt the hormonal balance in the body, leading to low levels of testosterone, which can further contribute to erectile dysfunction.
Dark Skin Patches
Insulin resistance can cause the skin cells to produce more pigment, leading to dark, thickened patches of skin, typically in areas such as the neck, armpits, groin, elbows and knees
Swollen Ankles
Insulin resistance can cause damage to the blood vessels and nerves in the body, which can lead to a variety of symptoms, including swelling in the ankles. If left untreated, insulin resistance can lead to serious health problems such as type 2 diabetes, heart disease and in severe cases amputation.
If you are experiencing any of these symptoms, it is important to speak with your doctor. They can perform a blood test to check your insulin levels and determine if you have insulin resistance. There are also kits you can order to test at home.
Effects of Insulin Resistance on the Body
Insulin resistance can have serious health consequences if left untreated.Let’s refer back to our tree image from earlier. Up top, we can see some of the many outcomes of insulin resistance including:
Type 2 diabetes: Insulin resistance is often a precursor to type 2 diabetes. Over time, the body may stop producing enough insulin to regulate blood sugar levels, leading to high blood sugar and other health problems.
Heart disease: Insulin resistance can contribute to the buildup of plaque in the arteries, increasing the risk of heart disease.
Stroke: Insulin resistance can also increase the risk of stroke, which occurs when the blood supply to the brain is interrupted.
High cholesterol: Insulin resistance can cause high levels of triglycerides (a type of fat) in the blood, which can lead to high cholesterol.
Polycystic ovary syndrome (PCOS): Insulin resistance is a common symptom of PCOS, a hormonal disorder that can cause irregular periods and fertility problems in women.
Abdominal fat: High abdominal body fat is both a symptom and cause of insulin resistance making it a vicious cycle that plagues many adults and now even children.
How to Reverse Insulin Resistance
The good news is that insulin resistance can be reversed with lifestyle changes. You don’t have to do anything over the top like pills with harmful side effects or surgery.
Just make healthier lifestyle choices, pay close attention to the quality of your food and incorporate tools that are designed to help heal your body (Like fasting).
Here are some steps you can take to improve insulin sensitivity and reduce your risk of developing type 2 diabetes and other health problems.
1.) Intermittent Fasting: I believe this is probably the best place for most people to start. Intermittent fasting has been shown to have several potential health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, improved heart health, and increased longevity. There are multiple ways to do this so make sure you take the time to research and test out what works best for you.
2.) Exercise regularly: Regular physical activity is one of the most effective ways to improve insulin sensitivity. If you only have 30 mins a day, then full-body resistance training three times a week is your best bet.
3.) Eat a healthy diet: Eating a diet rich in fruits, vegetables, and quality meats can improve insulin sensitivity. It is important to avoid processed meats, processed sugar, processed carbohydrates, and processed seed oils which can contribute to insulin resistance. Everyone is slightly different so make sure you consult a nutrition expert to put together a plan for your body.
4.) Lose weight: Even more important than total weight is targeting body fat.
5.) Manage stress: Chronic stress can increase insulin resistance and contribute to other health problems. An excellent yet easy-to-implement strategy for stress management is breathwork. You can start with the 4-7-8 strategy here. (link a video)
6.) Get enough sleep: Lack of sleep can also contribute to insulin resistance. Aim for at least 7-8 hours of sleep each night to help improve insulin sensitivity.Remember that quality of sleep is just as important or even more important than quantity of sleep.
Conclusion
Insulin resistance is causing a huge problem not just in the United States, but globally.
The leading cause of deaths in high income countries are issues like Heart disease, Alzheimer's, stroke which we now know are all issues caused or worsened by Insulin Resistance.
In the United States specifically, we’re #1 in diabetes and #2 in Alzheimer's (Which is now being called type 3 diabetes). If you are experiencing any warning signs or symptoms of insulin resistance, it is important to start taking action now.
By making lifestyle changes, such as exercising regularly, eating a healthy diet, managing stress, AND fasting you can improve insulin sensitivity and reduce your risk of developing type 2 diabetes and many other health problems show on the three above.
Additional Resources
Fasting is a BIG part of my healthy lifestyle and it’s also another great way to manage insulin resistance. After a lot of trial and error I’ve finally found a tool that works with my busy lifestyle and so I’ve partnered with them to bring it to you.
If you’re interested, you can learn more here.
I also made this video all about how to improve your metabolic health where I dive even deeper into insulin resistance so if this is a topic that interests you, go check it out!