Robert’s Note:
The title of this article is “What is Insulin Resistance?”—and it’s not just a question worth asking, it’s one that everyone deserves to truly understand. Why? Because insulin resistance may be the single most overlooked root cause of weight gain, fatigue, high blood pressure, and many chronic illnesses.
Shockingly, according to multiple respected institutions—including Tufts University—an estimated 93% of adults in the United States are living with some degree of insulin resistance. That means nearly all of us are affected, whether we realize it or not.
I wrote this article to help you not only recognize the signs of insulin resistance, but to understand how to test for it and begin reversing it using a real, food-as-medicine approach that works.
I hope it proves helpful and empowering.
Insulin resistance is a condition where the cells in your body stop responding properly to insulin—a hormone made by your pancreas that helps move glucose (sugar) from your blood into your cells.
Here’s what normally happens:
When you eat, glucose enters your bloodstream. In response, your pancreas releases insulin. This insulin acts like a key, unlocking your cells so glucose can enter. Once inside, your body either:
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- Uses it for energy if energy is needed, or
- Stores it for later—as glycogen in your liver and muscles, or as fat, if storage is full or energy demand is low.
But with insulin resistance, your cells begin to ignore insulin’s signal. The “key” no longer works as well, and glucose has a harder time entering the cells. In response, your pancreas releases more insulin to try to push the glucose in. This is the start of insulin resistance.
What is Hyperinsulinemia?
As insulin resistance progresses, the body compensates by producing even more insulin—keeping levels elevated not just after meals, but throughout the day. This condition of chronically elevated insulin is called hyperinsulinemia.
It’s important to understand that:
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- Insulin resistance comes first
- Hyperinsulinemia is the body’s response to that resistance
- And over time, both worsen if nothing changes
At first, this extra insulin is enough to keep your blood sugar in a normal range. That’s why many people with insulin resistance and hyperinsulinemia appear healthy on lab tests. But what’s happening behind the scenes is anything but healthy.
The Silent Struggle Behind the Scenes
Insulin resistance and hyperinsulinemia can go undetected for years—even decades. You may have:
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- A normal fasting glucose
- A normal Hemoglobin A1c
- No obvious symptoms
…and still be insulin resistant and living with elevated insulin levels daily.
Eventually, the pancreas gets overworked. It can’t produce enough insulin to force the cells to respond. That’s when blood sugar starts to rise—and a person may be diagnosed with prediabetes or type 2 diabetes.
But by the time blood sugar is high enough to trigger that diagnosis, insulin resistance has already done years of damage.
Why It Matters
Insulin resistance and hyperinsulinemia are at the root of many chronic health conditions, including:
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- Type 2 diabetes
- Weight gain, especially belly fat
- High blood pressure
- Fatty liver disease
- PCOS (polycystic ovary syndrome)
- Alzheimer’s disease
- Increased risk of certain cancers and cardiovascular disease
These conditions don’t appear overnight—they slowly develop, often while blood sugar tests, including Hemoglobin A1c, appear normal.
Early Signs to Watch For
Even without a diabetes diagnosis, these may point to insulin resistance:
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- Fatigue after eating carbs
- Weight gain (especially around the belly)
- Skin tags or dark patches of skin (neck, underarms)
- Low HDL (“good” cholesterol)
- High triglycerides
- Strong cravings for sugar and carbs
- Trouble losing weight, despite effort
How to Test for It
Most doctors don’t routinely test for insulin resistance or hyperinsulinemia. Instead, they typically rely on fasting glucose and Hemoglobin A1c, both of which can appear normal—even when insulin levels are already elevated and metabolic dysfunction is underway.
When you work with me or one of our certified coaches trained in the Diet Free Life methodology, we go deeper. We assess whether or not you have insulin resistance, and more importantly, to what degree.
As part of our approach, we provide you with a personalized Carb Threshold Score, which helps us identify your level of insulin resistance. With this insight, we can begin to create a plan to reverse it effectively.
In addition to our in-depth assessment, there are well-established clinical tests that offer valuable insight into insulin resistance, including:
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- Fasting insulin
- Fasting glucose
- Triglycerides
- HDL cholesterol
- HOMA-IR score (calculated using fasting insulin and glucose)
These markers—especially when analyzed together—give a much clearer and more complete picture of your metabolic health.
The Good News: It Can Be Reversed
Yes—insulin resistance and hyperinsulinemia are both reversible, especially when caught early.
The most effective strategies include:
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- Eating balanced, whole-food meals (lean protein, fiber-rich carbs, healthy fats)
- Moving your body daily, especially walking after meals
- Avoiding sugary, ultra-processed foods
- Improving cell membrane fluidity with omega-3 fatty acids and polyphenols, which help your cells respond better to insulin
- Getting enough sleep and managing stress
When your cells regain sensitivity to insulin, your insulin levels can drop naturally—restoring balance and protecting your health.
📩 Want to find out if you’re insulin resistant—even if your Hemoglobin A1c is normal?
Schedule a free consultation or email me directly at Robert@dietfreelife.com to discover how you can test, not guess, and take action using a proven, food-as-medicine approach grounded in science and real-life results.
You can also connect with the person who shared this article with you. They may be a certified Nutritionist, Health, and Weight Loss Coach trained in the Diet Free Life methodology—or a valued member of my trusted partner network, Team ZinBiz!
References
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- Reaven, G. M. (1988). Role of insulin resistance in human disease. Diabetes, 37(12), 1595–1607. https://doi.org/10.2337/diab.37.12.1595
- Shanik, M. H., Xu, Y., Skrha, J., Dankner, R., Zick, Y., & Roth, J. (2008). Insulin resistance and hyperinsulinemia: Is hyperinsulinemia the cart or the horse? Diabetes Care, 31(Supplement 2), S262–S268. https://doi.org/10.2337/dc08-s264
- Muniyappa, R., Lee, S., Chen, H., & Quon, M. J. (2008). Current approaches for assessing insulin sensitivity and resistance in vivo: Advantages, limitations, and appropriate usage. American Journal of Physiology-Endocrinology and Metabolism, 294(1), E15–E26. https://doi.org/10.1152/ajpendo.00645.2007
- HOMA Calculator. (2023). Diabetes Trials Unit, University of Oxford. https://www.dtu.ox.ac.uk/homacalculator/
- Czech, M. P. (2020). Insulin action and resistance in obesity and type 2 diabetes. Nature Medicine, 26(5), 540–550. https://doi.org/10.1038/s41591-020-0856-z
- Kraft, J. R. (2008). Detection of diabetes mellitus in situ (occult diabetes). Lab Medicine, 39(2), 71–76. https://doi.org/10.1309/LM3AQ5WNVCHL6NAY
- Mozaffarian, D. (2016). The 93%: Uncovering metabolic health in America. Tufts University. [Summary derived from NHANES data]
_______________
Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.
You can reach Robert via email at robert@dietfreelife.com.
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