Insulin Resistance

In today’s fast-paced world, health concerns like fatigue, stubborn weight gain, and mood swings are often brushed off as “normal.” But sometimes, they’re signals from our body that something deeper is going on. One increasingly common yet often overlooked condition is insulin resistance.

What Is Insulin Resistance?

Insulin resistance occurs when the cells in your muscles, fat, and liver stop responding well to insulin—a hormone produced by your pancreas that helps your body use or store glucose (sugar) from food. As a result, your body needs more and more insulin to do the same job.

Over time, this can lead to higher blood sugar levels and eventually conditions like prediabetes, type 2 diabetes, and even heart disease.

Common Signs of Insulin Resistance

You might be insulin resistant and not even know it. Here are some common red flags:
    •    Fatigue, especially after eating
    •    Cravings for sugar and carbs
    •    Difficulty losing weight, particularly around the belly
    •    Brain fog or trouble concentrating
    •    Frequent hunger or feeling unsatisfied after meals
    •    Skin tags or dark patches (especially around the neck or armpits)

What Causes It?

Several factors can increase your risk of developing insulin resistance, including:
    •    A diet high in sugar and refined carbs
    •    Sedentary lifestyle
    •    Chronic stress
    •    Poor sleep habits
    •    Hormonal imbalances (like PCOS)
    •    Genetics and family history

How to Reverse or Improve Insulin Resistance

The good news? Insulin resistance is often reversible with some consistent lifestyle changes. Below are the main building blocks of reversing/ improving insulin resistance; not medical advice. Make sure to speak with your doctor to find a plan that works for you!

1. Whole Foods Diet: Prioritize protein, healthy fats, fiber-rich vegetables, and slow-digesting carbs. Minimize processed foods and sugar.
2. Movement: Even a 20-30 minute walk after meals can help improve insulin sensitivity.
3. Quality Sleep: 7–9 hours of sleep each night. Sleep deprivation messes with blood sugar and hormone balance.
4. Manage Stress: Chronic stress raises cortisol, which can make insulin resistance worse. Try deep breathing, journaling, or short mindfulness sessions.
5. Intermittent Fasting: For some people, limiting the eating window during the day (e.g. 8 hours on, 16 hours off) helps regulate insulin. (Always consult a doctor before starting.)
6. Don’t Forget Muscle: Strength training builds muscle mass, which improves how your body uses insulin.

Insulin resistance doesn’t happen overnight—and neither does healing from it. But with awareness, intentional choices, and the right support, it’s absolutely possible to reclaim your energy, metabolism, and long-term health.

If you’re experiencing symptoms and suspect insulin resistance, reach out to a healthcare provider.