Understanding Insulin Resistance

Insulin resistance—it's a phrase that gets thrown around a lot these days, especially when discussing metabolic health, weight loss struggles, and conditions like PCOS. But what does it really mean? More importantly, why should you care? Let’s dive into what insulin resistance is, how it affects your health, and what you can do about it.

Insulin, a hormone produced by your pancreas, helps regulate your blood sugar levels by signaling cells to absorb glucose (sugar) from the bloodstream.

However, during times of metabolic dysfunction, cells don’t absorb glucose as efficiently, causing higher levels of sugar to remain in your bloodstream. The blame for this is typically placed on the cell not being able to respond to insulin, and therefore this is characterized as "insulin resistance".

However, if you look closer at what is going on inside the cell, as well as what happens when MORE insulin is supplied to the bloodstream, you will find that a more likely scenario is that there is dysfunction going on inside the cell, as opposed to what's going on outside with the cell's interaction with insulin.

Insulin resistance is becoming a major widespread problem and is a key feature in conditions like prediabetes, type-2 diabetes, and PCOS. Many people, even those who appear outwardly healthy, can have insulin resistance without knowing it. It’s crucial to catch this issue early, because it doesn’t just affect your blood sugar—it impacts energy levels, mental clarity, and can lead to multiple long-term health problems.

There’s a lot more to insulin resistance than simply “too much sugar in the diet.” In fact, it’s not just carbohydrates that play a role here—fat and protein do too.

Here’s the surprising part: while carbs have gotten a bad reputation, high-fat and high-protein diets can also contribute to insulin resistance over time.

Here’s what happens inside your body:

• Fat takes up space in your cells: Fat can enter your cells without needing insulin, and when there's too much fat within the cell, it prevents glucose from entering. As a result, even though glucose is circulating in your blood, the cells won’t absorb it efficiently. Instead, they put the priority on oxidizing fat for energy, which is a slower process and creates toxic byproducts that the liver needs to clean up. When the cell is oxidizing fat, glucose takes a back seat and isn't used to make ATP (energy), which leads to less glucose being able to enter the cell.

• Protein has its limits: High protein diets are often promoted for weight loss, but too much protein, especially in the absence of carbohydrate, can actually increase levels of a hormone called glucagon. Glucagon signals the liver to release more glucose into the bloodstream, adding to the problem. Over time, this can worsen insulin resistance.

So, how can you tell if insulin resistance is something you need to worry about? Here are some common symptoms and risk factors to be aware of:

Excess fat, especially around the midsection: This is one of the most telling signs of insulin resistance. Even if you're eating well and exercising, stubborn belly fat that won’t budge could be a sign that your cells aren’t processing glucose efficiently.

Fatigue and brain fog: Feeling constantly tired, even after a good night’s sleep or a healthy meal? Experiencing difficulty focusing or remembering things? Insulin resistance could be playing a role by depriving your cells of the energy they need to function optimally.

PCOS, sleep apnea, and type-2 diabetes: If you have conditions like PCOS, are dealing with sleep apnea, or type-2 diabetes, you are most definitely insulin resistant.

Difficulty losing weight: If you’re putting in the effort but aren’t seeing results, it could be because your cells are favoring fat oxidation over glucose oxidation, slowing down your metabolism.

There’s no single cause of insulin resistance, but many factors can contribute, from lifestyle to genetics. Stress in any form will increase hormones that oppose the action of insulin

• Diet: High-fat diets and long-term high protein diets, especially those low in carbs, or the popular "intermittent fasting" can contribute to insulin resistance. This might be a shock if you’ve been following low-carb trends, but excess fats reduce your cells' ability to process glucose, and high protein, particularly in the absence of carbohydrate, stimulate your liver to create glucose by way of stress hormones that oppose the action of insulin. Fasting does the same thing.

• Sleep: Especially too little (but also too much) sleep can temporarily cause insulin resistance. Your body uses sleep to reset, and inconsistent sleep patterns disrupt these important processes.

• Stress: Both physical and mental stress—whether from chronic conditions, infections, or even intense exercise—can spike insulin resistance. Stress hormones like cortisol and glucagon interfere with how your body processes glucose.

• Hormonal changes: Insulin resistance is common during pregnancy and hormonal conditions like PCOS, or by the use of certain medications like corticosteroids.

Insulin resistance doesn’t just affect your waistline; it impacts your overall health.

Over time, if insulin resistance isn’t managed, your blood sugar levels can remain high, which can lead to prediabetes or type-2 diabetes. But even before that point, it can wreak havoc on your energy, mental clarity, and quality of life.

Chronic insulin resistance is also associated with a greater risk for heart disease, stroke, and fatty liver disease. It can lead to inflammation throughout the body, contributing to a host of other health issues that might not immediately seem connected to blood sugar. Many believe that insulin resistance is the root of most disease states.

The good news is that insulin resistance isn’t a permanent condition. There are steps you can take to help your cells process glucose properly again. Here’s a peek at what you can do:

Reduce fat intake: Lowering your intake of fats, especially polyunsaturated and trans fats, gives your cells a chance to switch back from fat oxidation to glucose oxidation. This doesn't mean cutting out all fats—but strictly lowering them temporarily may be necessary.

Increase carbs: While it may sound counterintuitive, slowly reintroducing carbohydrates (grains, starches, especially fruits, and even fruit juices) can actually help your cells utilize glucose more effectively. But timing is key here if you've been following a low carb diet—this process takes time and requires careful attention to your body’s reactions.

Move your body: Regular physical activity (whatever you enjoy) can improve insulin sensitivity by encouraging your muscles to use glucose without relying on insulin. But don’t overdo it—excessive exercise can stress your body, which might backfire by increasing insulin resistance.

Manage stress: Reducing chronic stress is essential for reversing insulin resistance. But if you can't reduce, make sure you're utilizing recovery to its fullest. Find what works for you—whether it’s mindfulness, yoga, setting boundaries in your day-to-day life, or simply getting in a daily nap.

If you've been struggling with PCOS, type-2 diabetes, metabolic syndrome, or any form of insulin resistance, and you're feeling hopeless with all your failed efforts, there is a way to recover from the metabolic mayhem that has been ruining your life.

We've long been told that carbs are the enemy, but carbs are actually the one and only way back to proper cellular function. By using the 4 recommendations above, you can work to improve how your cells process glucose, and only when your cells can process glucose properly will you find relief from insulin resistance.

There's a fast(er) track and slow track option, but the results are the same, and there IS hope for you.

Fast track: GLP-1 medications are all the rage right now and the mere mention of them is filled with either love or hate. Incredible weight loss stories aside, for those dealing with insulin resistance, these medications can be a legit life saver, and the side effects are not nearly as scary as we're told to believe. They are a fast track way to get you back on your metabolic feet and they are truly a blessing to so many people that have dealt with these conditions.

As a certified health and nutrition coach that has battled PCOS, chronic fatigue and hypothyroidism for over 25 years, my life has been forever changed by GLP-1 medications.

I now coach women to use GLP-1 medications responsibly and successfully, helping them avoid side effects and find hormonal and weight loss success, and ultimately, recover their metabolism.

But sadly, GLP-1 medications simply aren't a possiblity for many women. Hope is not all lost for these women - success will just take a bit more time.

Slow track: By properly managing all forms of stress, and slowly increasing your carbohydrate intake (and very likely, your calorie intake as well), you can make big strides in your metabolic health. Without the use of GLP-1 meds, this process will take time and patience is key.