The #1 Chronic Disease of the Century: Uncovering the Truth About Insulin Resistance

Insulin resistance is a condition where the body's cells do not respond well to insulin. Insulin is a hormone that helps cells absorb glucose from the blood. Just like your body can build up a tolerance to caffeine over time, it can also become less sensitive to sugar with prolonged exposure. This process, known as insulin resistance, happens when your body is regularly flooded with high amounts of sugar over a long period. When cells resist insulin, glucose builds up in the blood, leading to higher blood sugar levels.

This is much like how drinking coffee regularly can make you need more of it to feel energized.

Causes of Insulin Resistance

When you eat sugar or carbohydrate-rich foods, your body breaks them down into glucose (sugar), which enters your bloodstream. To help your cells absorb this glucose for energy, your pancreas releases a hormone called insulin. Under normal circumstances, insulin allows your cells to efficiently take in the sugar and use it.

However, when your diet is consistently high in sugar, your body is constantly producing insulin to manage those levels. Over time, your cells start to become "resistant" to insulin’s effects. In other words, your body needs to produce more insulin to have the same impact as before. This is much like how drinking coffee regularly can make you need more of it to feel energized.

As this resistance builds up, your body’s ability to manage sugar in the bloodstream diminishes. This can lead to chronically high blood sugar levels, which are a precursor to more serious conditions like type 2 diabetes, PCOS, fatty liver, hypertension and the list goes on. Insulin resistance doesn’t happen overnight—it’s a gradual process driven by factors such as:

• Frequent sugar consumption: Regular intake of sugary foods and drinks keeps insulin levels high, making it harder for your cells to respond effectively.
• Lack of physical activity: Staying sedentary can make it more difficult for your muscles to use glucose properly, worsening insulin sensitivity.
• Excess body fat, especially around the abdomen: This is linked to metabolic disturbances that drive insulin resistance.
• Chronic stress: Stress hormones like cortisol can interfere with insulin function, further contributing to resistance.
• Poor sleep habits: Inadequate sleep has been shown to disrupt how the body processes sugar and can lead to insulin resistance over time.

Diet and Insulin Resistance

Diet is another important factor. Consuming a diet high in processed foods, a lot of breads and pasta, and unhealthy fats can also lead to insulin resistance. These foods can cause weight gain and inflammation, which can worsen insulin sensitivity.

Consequences of Insulin Resistance

When insulin resistance is not managed, it can lead to a variety of complications. These conditions occur when blood sugar levels are consistently high. Over time, high blood sugar can damage organs and lead to: 

• Type 2 Diabetes: Insulin resistance is a leading cause of type 2 diabetes. As the body becomes less responsive to insulin, blood sugar levels rise, eventually leading to diabetes.
• Heart Disease: Insulin resistance increases the risk of cardiovascular diseases, including heart attacks and strokes, due to its effects on blood pressure, cholesterol levels, and inflammation.
• High Blood Pressure (Hypertension): Insulin resistance is linked to elevated blood pressure, increasing the risk of heart disease and other complications.
• Obesity: Insulin resistance often leads to weight gain, particularly around the abdomen, contributing to obesity, which further exacerbates the condition.
• Metabolic Syndrome: This cluster of conditions—including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels—greatly increases the risk of heart disease, stroke, and diabetes.
• Polycystic Ovary Syndrome (PCOS): Insulin resistance is common in women with PCOS and contributes to symptoms such as irregular periods, infertility, and excess hair growth.
• Fatty Liver Disease: Insulin resistance can lead to the accumulation of fat in the liver, resulting in non-alcoholic fatty liver disease (NAFLD). This can progress to liver inflammation, scarring, and potentially liver failure.
• Chronic Kidney Disease: Persistent high blood sugar and insulin resistance can damage the kidneys over time, leading to chronic kidney disease.
• Atherosclerosis (Hardening of the Arteries): Insulin resistance can promote the buildup of plaque in the arteries, increasing the risk of cardiovascular diseases.
• Increased Risk of Certain Cancers: Insulin resistance is linked to an increased risk of some cancers, such as breast, colon, and pancreatic cancer, due to higher levels of insulin and growth factors that promote cancer cell growth.
• Skin Conditions: Acanthosis nigricans—a condition characterized by darkened, thickened patches of skin, typically around the neck and armpits—is often associated with insulin resistance.
• Poor Wound Healing: High blood sugar levels impair the body’s ability to heal wounds effectively, which is especially problematic in people with insulin resistance and diabetes.
• Mental Health: Insulin resistance can impact mental health as well. Some people may experience mood changes, anxiety, or depression. 

Solutions for Insulin Resistance

The most effective strategy for managing insulin resistance (IR) is to implement intermittent fasting and adopt a ketogenic diet for a specified period. Research has shown that these approaches can lead to significant improvements in insulin sensitivity and overall metabolic health.

Intermittent Fasting

Intermittent fasting involves cycling between periods of eating and fasting. This practice can help lower insulin levels and improve insulin sensitivity by allowing the body to utilize stored fat for energy during fasting periods. Additionally, fasting may promote autophagy, a cellular repair process that helps eliminate damaged cells and reduce inflammation, further supporting metabolic health. Start slowly with a period of 12 hours and see how your body reacts until you can do a minimal of 16 hours. 

Note: for women, in the 11-15 days of their cycle, it is not recommended to do a fast longer than 16 hours. 

Ketogenic Diet

A ketogenic diet is characterized by a high intake of healthy fats, moderate protein, and very low carbohydrates. By significantly reducing carbohydrate intake, the body enters a state of ketosis, where it primarily burns fat for fuel instead of glucose. This shift not only helps stabilize blood sugar levels but also reduces insulin secretion, which can be particularly beneficial for those with insulin resistance. Eat a maximum of 30 grams of carbs a day in combination with fasting. 

Berberine

Berberine is a powerful natural compound found in several plants, including goldenseal and barberry. It has gained significant attention in recent years for its potential to help manage insulin resistance and improve metabolic health.

Take berberine as a supplement 2 x 1000 mg with a meal. Many individuals report less sugar cravings, hunger and overall better metabolic health after incorporating berberine into their routine.  

Professional Guidance

Seeking help from healthcare professionals can be beneficial. A doctor, osteopath or naturopathic nutritional coach can provide personalized advice and create a plan to manage insulin resistance. If you need help with getting started, do not hesitate to contact us. We will help you to get your health back!