If you’re struggling to lose weight, experiencing constant cravings, or managing issues like high blood sugar, blood pressure, or even migraines, you could be dealing with insulin resistance. Insulin resistance happens when the body’s cells become less responsive to insulin, a hormone that regulates blood sugar. When cells are insulin-resistant, the pancreas produces more insulin to manage blood sugar levels, leading to chronically high insulin levels, or hyperinsulinemia. Over time, this cycle can lead to elevated blood sugar, type 2 diabetes, and is at the core of metabolic syndrome, a cluster of conditions that also includes high blood pressure, abdominal obesity, high triglycerides, and low HDL cholesterol.

How Common Is Insulin Resistance and Metabolic Syndrome?

Almost 1 in 3 U.S. adults has metabolic syndrome, which includes high blood sugar, abdominal obesity, high blood pressure, high triglycerides, and low HDL cholesterol. Each of these factors raises the risk of serious conditions. A report from Tufts University reveals that only 7% of American adults are metabolically healthy, meaning 93% have at least one metabolic risk factor. This underscores just how widespread insulin resistance and metabolic health challenges are.

Why Losing Weight Is Tougher with Insulin Resistance

For those with insulin resistance, weight loss can feel especially challenging. Insulin, which signals the body to store energy from food as fat, remains elevated with insulin resistance, making it harder for the body to burn stored fat. This creates a frustrating cycle, as insulin resistance contributes to weight gain, which can, in turn, worsen insulin resistance.

Additionally, insulin resistance can increase cravings for carbohydrates and sweets and lead to fatigue. When cells struggle to absorb glucose, the body often craves more energy, pushing you toward quick, sugary foods despite your best intentions.

The Connection Between Insulin Resistance and Other Health Issues

Insulin resistance doesn’t just affect blood sugar. Chronically elevated insulin levels (hyperinsulinemia) have a ripple effect on the entire body, contributing to several health conditions:

• Migraines: Research has shown a link between insulin resistance and migraines. Higher insulin levels can influence blood vessels and neurotransmitters, potentially triggering migraines.

• High Blood Pressure: Insulin resistance often leads to high blood pressure as it causes blood vessels to narrow and stiffen. Elevated insulin levels can increase sodium retention, further contributing to high blood pressure.

• Polycystic Ovary Syndrome (PCOS): Insulin resistance is common in people with PCOS and can worsen symptoms by increasing levels of male hormones (androgens). This hormonal imbalance contributes to irregular menstrual cycles, acne, and hair growth.

• Obesity: High insulin levels promote fat storage, especially around the abdomen. As insulin resistance worsens, it creates a cycle where weight gain further increases insulin resistance, making weight loss more challenging.

These conditions highlight how insulin resistance affects far more than just blood sugar, showing how critical it is to address this underlying issue.

Why Losing Weight Is Tougher with Insulin Resistance

If you have insulin resistance, weight loss can feel especially challenging. Insulin is a storage hormone, signaling your body to store energy as fat rather than using it immediately. When insulin levels are consistently high—common with insulin resistance—it becomes harder for your body to tap into stored fat for energy, creating a cycle of weight gain that further worsens insulin resistance.

Again, insulin resistance can increase cravings for carbohydrates and lead to fatigue. When cells can’t efficiently use glucose, your body craves quick energy sources, like sugary foods, making it harder to stick to a balanced diet.

How Insulin Resistance Develops

Several factors contribute to insulin resistance:

1. Excess Body Fat: Extra weight, especially around the abdomen, releases inflammatory substances that interfere with insulin’s function.
2. Diet High in Processed Carbohydrates and Sugars: Frequent spikes in blood sugar from refined carbs can desensitize cells to insulin.
3. Sedentary Lifestyle: Exercise helps cells use glucose more effectively. Without it, glucose stays in the blood, making insulin work harder.
4. Family History and Genetics: A family history of diabetes or PCOS can increase your risk.
5. Chronic Stress and Poor Sleep: High stress and poor sleep disrupt hormones that regulate hunger and blood sugar.

Steps to Improve Insulin Resistance

While insulin resistance poses challenges, lifestyle changes can improve insulin sensitivity and help with weight management:

• Increase Physical Activity: Even small increases in movement can help your body use glucose more effectively.

• Focus on Whole Foods: Diets rich in lean proteins, high-fiber vegetables, and healthy fats can help stabilize blood sugar and curb cravings.

• Reduce Stress and Improve Sleep: Techniques to reduce stress and ensure quality sleep can improve insulin function.

• Balance Nutrient Timing: Eating balanced meals with protein, fiber, and healthy fats alongside complex carbohydrates can help keep insulin levels stable and reduce hunger.

Take the Next Step Toward Better Health

If you suspect insulin resistance may be affecting your health, or if you’re ready to tackle your weight loss goals with a comprehensive approach, consider scheduling a free consultation with Robert Ferguson. This can help you understand your metabolic health and get a personalized plan to improve your well-being. Click here to schedule your free consultation and take the first step toward a healthier you.

References

1. National Institute of Diabetes and Digestive and Kidney Diseases. “Definition & Facts of Insulin Resistance & Prediabetes.” U.S. Department of Health and Human Services. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance.
2. American Heart Association. “Insulin Resistance and Metabolic Syndrome.” https://www.heart.org/en/health-topics/metabolic-syndrome/about-metabolic-syndrome.
3. O’Hearn, M., et al. “Only 1 in 15 Americans Are Metabolically Healthy, Study Says.” Tufts University, Friedman School of Nutrition Science and Policy. https://nutrition.tufts.edu/news/only-1-15-americans-are-metabolically-healthy-study-says.
4. Reaven, G. M. “Banting Lecture 1988. Role of Insulin Resistance in Human Disease.” Diabetes, vol. 37, no. 12, 1988, pp. 1595–1607.
5. Li, J., et al. “Insulin Resistance and Migraine: A Review of the Literature.” Journal of the Endocrine Society, vol. 2, no. 8, 2018, pp. 965-974. https://doi.org/10.1210/js.2018-00119.
6. Wild, R. A., et al. “Assessment of Cardiovascular Risk and Prevention of Cardiovascular Disease in Women with Polycystic Ovary Syndrome.” Journal of Clinical Endocrinology & Metabolism, vol. 95, no. 5, 2010, pp. 2038-2049. https://doi.org/10.1210/jc.2009-2724.
7. Ferrannini, E., et al. “Hyperinsulinemia: An Early Marker of Metabolic Disorders.” Diabetologia, vol. 52, no. 4, 2009, pp. 582-589. https://doi.org/10.1007/s00125-009-1305-2.

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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, Chief Nutrition Officer for iCoura Health, and he serves on the Presidential Task Force on Obesity for the National Medical Association. You can e-mail Robert at robert@dietfreelife.com.