Insulin Resistance – let’s talk about a sneaky health issue that might be sabotaging your efforts without you even knowing it. If you’ve been on the yo-yo diet rollercoaster and feel like nothing’s working, read on, I’ve got some eye-opening information for you. 

The Insulin and Blood Sugar Dance

You’ve probably heard that diabetes is all about blood sugar, right? Well, there’s a twist: it’s actually more about insulin! In fact, did you know that fasting insulin can predict type 2 diabetes at least 10 years before fasting glucose? It’s quite surprising, isn’t it? So, what’s insulin? It’s a hormone made by your pancreas, and its main job is to keep your blood sugar in check – ideally between 70 mg/dL (3.9 mmol/L) and 100 mg/dL (5.6 mmol/L) when you’re fasting. Here’s how it works:

1. You eat something with starches or sugars.
2. These get broken down into glucose in your bloodstream.
3. Your blood sugar rises.
4. Insulin swoops in like a superhero to save the day!

Insulin acts like a key, unlocking the doors of your cells so glucose can move from your blood into them. The higher your blood sugar goes after a meal, the more insulin your body releases to get things back to normal.

When Insulin Resistance Disrupts the Balance

Now, here’s where things can go sideways. Insulin resistance requires two things: high levels of insulin and time. It’s like a party that’s gone on too long – eventually, things start to get messy. What can lead to high insulin levels? A few things:

• A diet high in refined sugars and starches
• Lots of refined seed and vegetable oils (hello, processed foods!)
• Being a couch potato
• Chronic stress
• Not getting enough beauty sleep

Stress and lack of sleep are particularly sneaky because they increase cortisol, your stress hormone. Cortisol raises your blood glucose, thinking you need to fight or flee. But if you’re just stressed about work or life, that glucose has nowhere to go, so insulin has to step in again. As Dr. Jason Fung says in his book “The Obesity Code,” “Stress contains neither calories nor carbohydrates but contributes to obesity.” It’s quite remarkable when you think about it – I highly recommend this book as well as “The Diabetes Code”.

The Vicious Cycle of Insulin Resistance

If you don’t make some lifestyle changes to lower insulin and inflammation, over time, your body needs more and more insulin to keep your blood sugar normal. It’s like building up a tolerance – your cells become resistant to insulin’s effects. Think of it like this: remember how two glasses of wine used to give you a nice buzz, but now it takes more? It’s the same idea. Your body’s cells become less sensitive to insulin, so your pancreas has to pump out more and more.Eventually, your pancreas can’t keep up. That’s when we start seeing pre-diabetes or type 2 diabetes.

Beyond Diabetes: Why You Should Care

Here’s an important point: insulin resistance isn’t just about diabetes. It can also lead to:

• High blood pressure
• Altered cholesterol levels
• Stubborn belly fat
• High uric acid levels
• Inflammation
• Increased clotting risk
• Poor blood vessel health

All of these can increase your risk for dementia and heart disease. It’s quite concerning!

What Can You Do?

If you’re concerned about insulin resistance, you can actually get tested for it. While it’s not super common in standard medical practice, you can often order your own fasting insulin test. You can ask your doctor for the test and see if they will run it for you. If you are in the US, check out ownyourlabs.com and find a local lab that can do this for you.

The Bottom Line

If you want to get healthy and stay that way as you age, focusing on lowering insulin and inflammation is key. It’s not just about counting calories or following the latest fad diet – it’s about understanding how your body works and giving it what it needs to thrive.Remember, you’re not alone in this journey. With the right information and some simple lifestyle changes, you can take control of your health and feel better than ever! If you need help, I’m here for you, send me an email to book a free 30 minute chat to come up with with a game plan!