Signs of Insulin Resistance

Most people think that if they don’t have diabetes, they don’t have to worry about their blood sugar. That’s not actually true. Have you heard of insulin resistance?

Insulin resistance is when cells in your muscles, fat, and liver don’t respond to insulin (the hormone that allows sugar to enter cells). That means sugar cannot effectively enter the cells to be burned for energy. Which means blood sugar starts to creep higher, especially after eating carbohydrates or sweets.

Insulin resistance is usually present in prediabetes and can eventually lead to type 2 diabetes, but it can exist long before a diabetes diagnosis. The trickiest part? There usually are no obvious symptoms. But there are definitely some clues that are often associated with insulin resistance, like:

• Abdominal weight gain (around the waist)
• Sugar and carb cravings
• Crashing after eating sweets

It’s important to know that a person does not have to be overweight to have insulin resistance! The only way to know for sure is to look for subtle changes in bloodwork.

Ready for the good news? Insulin resistance is reversible.

Let’s take a deep dive into the root causes of insulin resistance, including lifestyle changes to help reverse it, and supplements to support healthy blood sugar levels.

Three Overlooked Root Causes of Insulin Resistance

Before a person ever meets the medical criteria for a diagnosis of type 2 diabetes, invisible changes are going on in the body – including insulin resistance.

But here’s the thing – insulin resistance doesn’t just happen out of the blue. It’s not just genetics or fate. Here are 3 often overlooked root causes of insulin resistance (and when you discover these things, you have the power to change them!):

1. Visceral Fat – Fat that builds up around the internal organs (instead of just under the skin) is called visceral fat. The fat cells in visceral fat release hormones and inflammatory chemicals that drive insulin resistance. The biggest outward clue that visceral fat exists is an increase in waist size.
2. Mitochondrial Dysfunction – Mitochondria are the powerhouses of cells. They are the place where sugars and other macronutrients are transformed into energy. Mitochondrial dysfunction means that cells cannot burn sugar as well. Mitochondria are highly susceptible to damage from free radicals and toxins, so we can protect them by loading up on antioxidants and supporting detoxification.
3. Inflammation – Obesity is associated with a state of low-grade inflammation, which can even affect parts of the brain that produce leptin, the hormone that makes you feel full. If inflammation leads to leptin resistance, then a person might consume more sugar than the body can handle – without feeling full.

Most people know that being overweight and not exercising can increase the risk of insulin resistance and diabetes. Now you know what’s happening at the cellular level in the body.

Knowledge is power, because the better we understand the body, the better we are able to support it in returning to health.

Lifestyle Changes to Reverse Insulin Resistance

Insulin resistance is reversible.

Insulin resistance means that the cells in the body have become less responsive to insulin, which leads to elevated blood sugar levels. If left unchecked, insulin resistance can lead to type 2 diabetes. That’s why it’s critical to take insulin resistance seriously. Here are some lifestyle changes that can help to reverse insulin resistance.

1. Weight Loss – Being overweight or obese is associated with multiple changes in the body (including inflammation and leptin resistance) that contribute to or worsen insulin resistance. Studies show that weight loss is one of the best ways to reverse insulin resistance.
2. Exercise – Exercise not only burns energy in the moment to help regulate blood sugar levels but also builds muscle. Muscle cells more effectively burn sugar than fat cells, even at rest. Exercise is essential to reversing insulin resistance.
3. Sleep – Didn’t think of this one, did you? Sleep deprivation is a risk factor for increased blood sugar levels, and even one night of a lack of sleep can worsen insulin resistance.
4. Clean Living – Minimizing your exposure to toxins supports cellular health! Some pesticides increase the risk of type 2 diabetes, and many synthetic chemicals are known to be endocrine disruptors that may contribute to insulin resistance.
5. Eat for Blood Sugar Balance – The foods you eat have a dramatic effect on blood sugar levels. You can slow the digestion and absorption of sugars from your food by combining carbohydrates with fats, fiber, and protein.

Five Supplements for Blood Sugar Support

Before jumping to take a bunch of supplements for blood sugar support, please consider lifestyle changes to reverse insulin resistance! Supplements can be a helpful addition but will not have much effect unless you also make lifestyle changes.

That said, let’s look at 5 top supplements for blood sugar support:

1. Gymnema – Gymnema is an herb that comes from the Ayurvedic tradition. If you taste it directly, it will numb your taste buds so that you cannot taste sweet! The leaf extract is used to support blood sugar.
2. Berberine – Berberine is a plant compound that’s responsible for the yellow color of herbs like goldenseal and Oregon grape. It supports blood sugar but may also interact with medications or disrupt digestion.
3. Chromium – Chromium is a trace mineral that’s needed for insulin to function properly. It can be supplemented along with meals to support insulin sensitivity.
4. Alpha-Lipoic Acid (ALA) – Alpha-lipoic-acid is not an official vitamin but is similar to B vitamins. It is a powerful antioxidant and also supports blood sugar metabolism.
5. Magnesium – Low blood levels of magnesium have been found in people with type 2 diabetes. Many people do not consume the recommended amount of magnesium, making it an important supplement to consider.

It’s always best to talk with a health professional before adding supplements into your routine – especially if you are already taking medications. Hopefully you’ve been inspired to take an action or two because lifelong health begins with prevention and that begins now.

Being a night owl may worsen insulin resistance

Would you consider yourself a night owl or an early bird? Turns out it might affect your metabolism. A new study shows that people with metabolic syndrome who tend to stay up late and sleep late (any night owls out there?) have a higher risk of developing type 2 diabetes.

The difference relates to Insulin Resistance.

Here’s how the study went:

• 51 participants with metabolic syndrome were monitored for a week for their activity patterns over the day.
• They all ate the same diet, controlled for nutrition and calories.
• Results showed that early birds burned more fat for energy (both while exercising and at rest) and had better insulin sensitivity.
• Night owls’ bodies favored carbohydrates as a fuel source and were more insulin resistant.

This study involved people who already had metabolic syndrome, so we don’t know if it also applies to healthy people. Still, knowing this link between staying up late and insulin resistance is one thing.