Many people struggle to shed pounds because their bodies seem to be working against them. One of the silent reasons for this is insulin resistance.

Insulin resistance is a common condition, affecting an estimated 20% to 30% of the U.S. adult population. Your chances of having insulin resistance go up with obesity, type 2 diabetes, or metabolic syndrome. NOW WHAT IS IT? Insulin resistance refers to your bodies ability to regulate the amount of glucose in your blood stream.

When you eat a meal insulin is released into the blood stream to help shuttle nutrients to different parts of the body. Over time your cells can become resistant to this response causing the PANCREAS to release more insulin to achieve the same result. Instead of being able to use these nutrients for energy they can become trapped in the blood stream causing higher levels of blood sugar over time. These higher levels of blood sugar cause inflammation in the body and lead to type 2 diabetes. We refer to this as a decrease in insulin resistance,.

This resistant to insulin, can lead to elevated insulin levels which promotes fat storage, making your weight loss goals seem like an impossible challenge.

It should be noted before moving on that we are not looking to demonize insulin. Insulin plays an important role in the body. We are simply looking to improve our body’s response to insulin. Now let’s look at the topic and how it affects weight loss. 

Risk Factors for Insulin Resistance

Risk factors for insulin resistance include several lifestyle and genetic factors. Obesity, particularly excess fat around the abdomen, plays a significant role, as does a sedentary lifestyle, which reduces the body’s ability to respond to insulin. A family history of type 2 diabetes or metabolic syndrome can increase the likelihood of developing insulin resistance, while aging also tends to decrease insulin sensitivity. Hormonal imbalances can further contribute. Additionally, poor sleep quality or sleep disorders like sleep apnea can negatively affect the body’s insulin response.

How Insulin Resistance Affects Your Fat Loss Goals

• Fat Storage: Elevated insulin levels encourage fat storage, particularly in the abdominal area.
• Hunger and Cravings: Insulin resistance can cause fluctuations in blood sugar levels, leading to increased hunger and cravings that make it hard to stick to your diet.
• Metabolic Rate: Insulin resistance may slow down metabolism, making it less efficient at burning fat for energy. Meaning you will have to eat even less food to lose the same amount of weight as time goes on. 

Signs and Symptoms You May Be Dealing with Insulin Resistance

Recognizing insulin resistance can be tricky. A lot of times you may not experience obvious symptoms. Here is some of the signs to look out for.

– Increased Hunger and Cravings: Frequent feelings of hunger or cravings for sugary foods.
– Fatigue: Unusual tiredness despite adequate sleep.
– Weight Gain: Particularly around the abdomen.
– Difficulty Losing Weight: Struggling to lose weight despite diet and exercise.
– Skin Changes: Dark patches of skin (acanthosis nigricans).
– High Blood Pressure: Often associated with insulin resistance.
– High Cholesterol or Triglycerides: Abnormal lipid levels.
– PCOS: Women may experience insulin resistance-related symptoms.

Diagnostic Tests

If you suspect you may have insulin resistance, consider discussing it with a healthcare provider. Here are some of the testing methods available to you:

• Fasting Insulin Test: Measures insulin levels after fasting to assess how well your body is responding.
• Glucose Tolerance Test: Measures how your body processes sugar over a couple of hours.
• Hemoglobin A1c Test: Indicates average blood sugar levels over the past two to three months.

How To Improve Your Insulin Sensitivity

To tackle insulin resistance, small changes add up to big results. Try these simple strategies:

1. Eat Smart: Focus on whole foods—fruits, veggies, lean proteins, and healthy fats. Cut back on refined carbs and sugar (goodbye, sugary snacks and white bread!) to help keep blood sugar stable. Boosting your fiber intake can also help to improve insulin sensitivity.
2. Get Moving: Aim for 150 minutes of moderate-intensity aerobic exercise each week. The simplest way to do this is get out and take a daily walk in your neighborhood. From there consider adding weight lifting to your routine 2-3 times a week. Few things improve your insulin resistance as well over time as adding muscle to your body. Additionally,  consider high-intensity interval training (HIIT) for an extra insulin-boosting punch.
3. Lose Some Weight: Losing just 5-10% of your body weight can make a big difference in insulin sensitivity. Focus on sustainable habits for gradual weight loss. Just following steps one and two is really going to help in this department!
4. Prioritize Sleep & Lower Stress: Get 7-9 hours of quality sleep to keep your insulin in check. Use stress-busting techniques like mindfulness or yoga to lower cortisol levels.
5. Get Hydrated: Drink plenty of water and ditch sugary drinks to keep your metabolism humming.
6. Know Your Numbers: Keep an eye on your blood sugar levels with regular health check-ups to track your progress and make adjustments as needed. This can be as simple as buying an inexpensive glucose monitor and checking your fasted insulin when you wake up from home. It’s not going to give you as much data as a blood test but helps see the general direction. 

Supplements

1. Berberine: Berberine can help improve insulin sensitivity and lower blood sugar levels naturally when taken daily.

2. Alpha-Lipoic Acid (ALA): This antioxidant may enhance insulin sensitivity and support glucose metabolism.

3. Magnesium: Adequate magnesium levels are linked to better insulin sensitivity. Supplementing may be beneficial, especially for those deficient in magnesium.

4. Omega-3 Fatty Acids: Found in fish oil, omega-3s may reduce inflammation and improve insulin sensitivity.

5. Vitamin D: Low levels of vitamin D have been associated with insulin resistance, so supplementation might be helpful, particularly for those deficient in it.

6. Cinnamon Extract: Some research suggests that cinnamon may improve insulin sensitivity and help regulate blood sugar levels. I mainly add this to my oatmeal and leave it at that…

With modern medicine a lot of new tools are coming to the market which can help assist you in this journey as well. Personally, I’m not a fan of relying on them but knowing they are there and having them as a tool can be useful. I like to think about them as that last little bit you can do after you have already done everything else. These tools can help you put the finishing effect on all your work.  

One of these tools are peptides but we can talk about that in another article at depth coming soon…

Taking Control

If you’re struggling with insulin resistance and fat loss, consider working with a healthcare provider or a nutritionist for personalized guidance. Making these changes not only improves insulin sensitivity but also enhances overall health, making it easier to achieve and maintain your weight loss goals. You’re also going to have a lot less inflammation which is going to make you feel better!