Insulin Resistance: The Silent Disruptor of Your Energy, Cravings, and Skin

Do you constantly crave sweets, feel exhausted, or rely on that afternoon coffee just to get through the day? Maybe your focus is off, your skin is breaking out, or you feel hungry even after a full meal. These could all be signs of insulin resistance - a condition where your body struggles to regulate blood sugar as your cells become less responsive to insulin.

Now, picture the opposite: boundless energy, no more stubborn belly fat, zero cravings, and glowing skin. Yes, it’s possible - simply by balancing blood sugar!

What Is Insulin and Why Does It Matter?

Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. Think of it as a key that unlocks your cells, allowing glucose (sugar) from food to enter and be used for energy. When insulin works properly, blood sugar remains stable, preventing spikes and crashes.

However, modern diets filled with processed foods, sugary drinks, and refined carbohydrates can lead to excessive insulin production. Over time, your cells become insulin-resistant, meaning they stop responding effectively to insulin. This forces the pancreas to produce even more insulin, leading to chronically high blood sugar levels.

This cycle doesn’t just increase the risk of type 2 diabetes - it also contributes to:

• Persistent fatigue (as blood sugar crashes leave you drained).

• Stubborn belly fat (especially visceral fat around organs, which increases disease risk).

• Intense sugar cravings (as fluctuating blood sugar triggers hunger).

• Acne and premature aging (due to insulin-driven inflammation and collagen breakdown).

• Brain fog and poor concentration (as unstable glucose affects cognitive function).

Insulin Resistance and Aging: A Little-Known Connection

One fascinating yet lesser-known fact is that insulin resistance accelerates aging. High blood sugar increases glycation, a process where sugar molecules bind to proteins and damage collagen, leading to wrinkles and sagging skin. Studies also suggest that insulin resistance contributes to cognitive decline and may play a role in neurodegenerative diseases like Alzheimer’s, sometimes referred to as "type 3 diabetes".

Can You Reverse Insulin Resistance? Absolutely!

Insulin resistance is not a life sentence - and small, strategic changes can restore insulin sensitivity.

Here are science-backed ways to balance blood sugar naturally:

1. Start your day with protein & fiber – eating a protein-rich breakfast with fiber slows glucose absorption and prevents energy crashes. Swap sugary cereals for eggs, Greek yogurt, or chia pudding.

2. Move after eating - a 10-15 minute walk after meals helps muscles absorb glucose, lowering blood sugar spikes.

3. Prioritize whole foods - replace refined carbs with fiber-rich options like quinoa, lentils, and leafy greens.

4. Master the order of eating - thanks to Jessie Inchauspé, also known as the Glucose Goddess, we now know that eating vegetables first, proteins/fats second, and carbs last significantly reduces blood sugar spikes.

5. Limit liquid sugar - sugary drinks (juices, sodas, sweetened coffee) cause rapid glucose spikes. Opt for water, herbal teas, or black coffee instead.

6. Manage stress - cortisol, the stress hormone, raises blood sugar and worsens insulin resistance. Try deep breathing, meditation, or nature walks to lower stress levels.

7. Get enough sleep - poor sleep affects insulin sensitivity after just one night! Aim for 7-9 hours of quality sleep to support metabolic health.

Even small tweaks can make a huge difference. Stabilising blood sugar isn’t just about diabetes prevention - it’s the key to better energy, skin, weight, and overall health.

• References:

  1. Villines, Z. (2023, February 15). How insulin and glucagon regulate blood sugar. Medical News Today. https://www.medicalnewstoday.com/articles/316427

  2. Janssen, J. A. M. J. L. (2023, February 25). The impact of Westernization on the insulin/IGF-I signaling pathway and the metabolic syndrome: It is time for change. International Journal of Molecular Sciences. https://pmc.ncbi.nlm.nih.gov/articles/PMC10003782/

  3. Inchauspé, J. (2023). The Glucose Goddess Method. Simon & Schuster.

  4. Akintola, A. A., & van Heemst, D. (2015, February 6). Insulin, aging, and the brain: Mechanisms and implications. Frontiers in Endocrinology. https://www.frontiersin.org/articles/10.3389/fendo.2015.00013/full

  5. Barzilai, N., et al. (2012, December). The critical role of metabolic pathways in aging. The Journals of Gerontology: Series A, 67(12), 1329–1341. https://doi.org/10.1093/gerona/gls123

  6. Talbot, K. (2014). Brain insulin resistance in Alzheimer’s disease and its potential treatment with GLP-1 analogs. Neurodegenerative Disease Management, 4(1), 31–40. https://pmc.ncbi.nlm.nih.gov/articles/PMC4465775/

  7. Knott, A. (2024, April 1). 5 sneaky signs you have insulin resistance, according to dietitians. EatingWell. https://www.eatingwell.com/insulin-resistance-symptoms-8611181

  8. Amankwaah, A. F., et al. (2017, April 2). Effects of higher dietary protein and fiber intakes at breakfast on postprandial glucose, insulin, and 24-h interstitial glucose in overweight adults. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC5409691/

  9. Shen, J., et al. (2024, May 16). Potential molecular mechanism of exercise reversing insulin resistance and improving neurodegenerative diseases. Frontiers in Physiology. https://www.frontiersin.org/articles/10.3389/fphys.2024.1337442/full

  10. de la Monte, S. M., & Wands, J. R. (2009). Alzheimer's disease is type 3 diabetes—evidence reviewed. Journal of Diabetes Science and Technology, 3(4), 1101–1112. https://pmc.ncbi.nlm.nih.gov/articles/PMC2769828/