Insulin Resistance: what it is & how to reverse it

Have you been told you’re insulin resistant, pre-diabetic, or nearing toward high blood sugar, despite feeling like you’re doing everything right? Are you often hungry soon after eating, craving sweets even when you’re full, or noticing stubborn weight gain around your midsection?

While these issues are complex and stem from various factors, one crucial piece of the puzzle lies in hormones — especially insulin. This blog post will explain what insulin is, what it means being resistant to insulin, and how to reverse it.

What is insulin?

Insulin is a hormone produced by the beta cells of the pancreas. Its main function is to regulate blood sugar levels in the body. When we eat food, especially carbohydrates that are broken down into glucose, the pancreas releases insulin into the bloodstream. Insulin’s job is to allow glucose to be transported from the blood into the cells to be used for energy production or stored for later use. Think of insulin as a key that unlocks the doors of cells to provide them with the energy (glucose) needed to function properly.

This process helps maintain a delicate balance in blood sugar levels, preventing spikes or drops that could lead to health complications, like diabetes. When there is insufficient insulin or cells become resistant to its effects, the regulation of blood sugar is disrupted, impacting overall health.

Insulin resistance

Now if your cells are constantly exposed to high levels of glucose, they can become less sensitive to insulin opening its doors (in other words, the cells become resistant to insulin). With reduced sensitivity to insulin, the high levels of glucose in the blood have nowhere to go, thus staying in the blood. High blood sugar levels cause the pancreas to make even more insulin, leading to elevated levels of insulin in the blood. 

High insulin levels promote fat storage, especially around the abdomen, leading to visceral adiposity, which is itself a risk factor for metabolic syndrome. This excess abdominal fat is inflammatory, which can damage blood vessels, tissues, and organs over time. This chronic low-grade inflammation is also closely linked to conditions such as non-alcoholic fatty liver disease (NAFLD), polycystic ovary syndrome (PCOS), and certain cancers.

Furthermore, high insulin levels can increase blood pressure by causing the kidneys to retain more sodium, contributing to hypertension. This, combined with elevated LDL cholesterol and triglycerides (common in insulin resistance), creates a dangerous combination that heightens the risk of atherosclerosis and, consequently, cardiovascular events like heart attack and stroke.

With time, chronic insulin resistance ultimately leads to the exhaustion of the pancreatic beta-cells. Once the beta-cells are exhausted and unable to keep up with the demand, they do not produce as much insulin as they previously could and insulin levels decrease. This also contributes to blood sugar dysregulation and the development of type 2 diabetes.

Lifestyle interventions for promoting insulin sensitivity

Now that we talked about the risks of insulin resistance, let’s talk about actionable steps on how to fix it! Lifestyle and dietary changes can have a powerful impact on promoting insulin sensitivity and improving overall metabolic health. Here’s how:

1. Incorporate movement throughout the day

   A sedentary lifestyle declines metabolic function and increases chronic inflammation, both of which drive insulin resistance. Breaking up long hours of sitting with movement is a simple way to mitigate those effects.

   After meals, try going for a 15-minute walk or doing 10-20 air squats. These small bursts of exercise help stabilize blood sugar levels after meals as well as promote healthy digestion.

   Set reminders to stand up, stretch, or walk around for a few minutes each hour of sitting.

2. Build muscle with strength training 

   Muscle is the most insulin-sensitive tissue in the whole body!  That means that the more muscle you build, the better your body responds to insulin AND the more calories you burn at rest. 

Aim to incorporate strength training at least 2-3 times per week. Including compound exercises like squats, deadlifts, and rows, engage multiple muscle groups and maximize your gains in strength and insulin sensitivity.

3. Eat balanced meals and avoid skipping meals

   Avoid skipping meals as this causes large drops in blood sugar levels. Try to eat every 3-4 hours and prioritize balanced meals that include a mix of protein, healthy fats, and complex carbs to support steady energy levels.

4. Eat more protein

   Protein will give you stable energy levels, keep you satiated, and help stimulate muscle synthesis. Ensuring adequate protein intake throughout the day supports a steady release of glucose and reduces cravings.

Always be sure to have a source of protein every time you are eating. For example, if you are eating an apple, pair it with a nut butter or animal protein.

For most adults, I recommend eating at least 100 grams of protein daily. It’s even better if able to eat 1 gram of protein per pound of body weight. For example, if you weigh 130 pounds, aim for 130 grams of protein daily. If weight loss is a goal, target your protein intake based on your goal weight.

5. Boost fiber intake

Fiber plays a key role in maintaining stable blood sugar levels and promoting healthy digestion. Soluble fiber, in particular, slows the absorption of sugar into the bloodstream, preventing rapid blood sugar spikes and aiding insulin sensitivity.

Include a variety of vegetables, fruits, whole grains, legumes, and seeds in your diet.

Aim for at least 30 grams of fiber per day. This can be achieved by adding a cup of vegetables to each meal, incorporating whole grains like quinoa or oats, and snacking on fruits like berries.

6. Optimize your sleep

   Getting adequate, high-quality sleep enhances the body’s ability to respond to insulin and is essential for stable blood sugar levels. Lack of sleep increases cortisol, your body’s stress hormone, which contributes to insulin resistance and weight gain.

At the very least, aim for 7.5 hours of uninterrupted, restful sleep per night. 

By implementing these lifestyle habits, you can take active steps to reverse insulin resistance, improve energy, and support long-term health. Small, consistent changes add up over time, making a significant impact on insulin sensitivity and overall metabolic resiliency!

If any of this post sounds like you, consult with your doctor for a comprehensive evaluation and appropriate testing. Working with a naturopathic doctor, like myself, can also provide you with a holistic approach to managing your health, focusing on lifestyle interventions and natural therapies tailored to your needs. Don’t wait to seek support—addressing insulin resistance early can significantly improve your overall wellbeing and set you on a path to better health!