Insulin Resistance: What It Is and How to Fix It
Insulin resistance is more common than you might think—about one in three adults has it, usually without knowing. Insulin resistance can cause symptoms such as energy crashes, difficulty concentrating, fatigue, sugar cravings, difficulty losing weight, and more. In the long term it is a precursor to developing type 2 diabetes and increases risk of heart disease, stroke, cancer, osteoporosis, and more. And, the good news is it is completely reversible with the right lifestyle changes.
To start with some definitions - insulin is a hormone that helps move glucose (sugar) into your organs and tissues from the bloodstream (after you have absorbed it from food). Glucose is an essential form of energy for your body, but when you have been exposed to a high amount of it over a long period of time, your cells stop responding to insulin as well as they should. This can lead to chronically high blood sugar level, which effects how you feel in the short term and causes inflammation and damage to your cardiovascular system in the long term.
For these reasons, I see assessing for insulin resistance is a key aspect of supporting patients with wellness (not just treating disease) as well as a preventative approach to long term health.
There’s no single cause of insulin resistance, but some of the biggest contributors include too much processed foods, sugar, and saturated fat; not enough movement; high stress; poor sleep; and genetics.
Unlike high blood sugar or cholesterol, insulin resistance doesn’t always show up in routine blood tests. Here are some assessments you should know about:
Fasting insulin & fasting glucose blood tests
HOMA-IR (Homeostatic Model Assessment for Insulin Resistance) – an algorithm using the above tests to estimate insulin sensitivity.
Hemoglobin a1C Test – commonly checked on standard bloodwork, but only sensitive enough to pick up diabetes and pre-diabetes, does not detect insulin resistance.
If you do have insulin resistance, the good news is that small changes can make a big impact. Here’s where to start:
Eat whole, nutrient-dense foods and limit your sugar intake – Focus on veggies, healthy fats, protein, and fiber. Cut back on refined carbs and added sugars.
Move your body and increase your muscle mass – Strength training, walking after meals, and general movement throughout the day can help improve insulin function.
Prioritize sleep and stress management – A solid night’s rest and stress-reducing activities (like deep breathing, meditation, or just getting outside) can help rebalance your system.
Consider targeted supplements & herbs – There are a variety of evidence-based natural options that may support insulin sensitivity.
Insulin resistance is incredibly common but not inevitable. The earlier you recognize it, the more power you have to turn things around. By making small, sustainable changes to your diet, movement, and lifestyle, you can improve your insulin sensitivity, feel more energized, and protect your long-term health. If you’re concerned about insulin resistance, check in with your healthcare provider for testing and personalized advice.