Insulin Resistance
The metabolic traffic jam. Insulin resistance means cells don't hear insulin's message to take up glucose. The pancreas compensates by making more insulin, but eventually can't keep up. It's the root cause of type 2 diabetes and a driver of most metabolic diseases.
How Insulin Resistance Develops
Chronic High Insulin
Constant snacking and refined carbs keep insulin elevated. Cells downregulate receptors in response.
Cellular Fat Overflow
Fat cells get full, so fat accumulates in muscle and liver. Lipid metabolites block insulin signaling.
Inflammation
Visceral fat releases inflammatory cytokines (TNF-α, IL-6) that directly impair insulin signaling.
Mitochondrial Dysfunction
Reduced fat burning capacity means fats accumulate. Oxidative stress damages insulin signaling.
ER Stress
Endoplasmic reticulum stress from nutrient overload activates pathways that block insulin.
Compensatory Hyperinsulinemia
Pancreas makes more insulin to compensate. Works until beta cells burn out → diabetes.
Signs of Insulin Resistance
Physical Signs
- Abdominal obesity (waist > hips)
- Skin tags, especially neck/armpits
- Acanthosis nigricans (dark skin patches)
- Difficulty losing weight
- Fatigue after meals
- Constant hunger/carb cravings
Lab Markers
- Fasting insulin >10 μIU/mL (or >5 optimal)
- HOMA-IR >2.5
- Triglycerides/HDL ratio >2 (or >3)
- Fasting glucose 100-125 (prediabetes)
- HbA1c 5.7-6.4% (prediabetes)
- Small dense LDL pattern
Metabolic Consequences
Insulin resistance affects virtually every organ system:
Type 2 Diabetes
End stage when pancreas can't compensate. IR precedes diabetes by 10-15 years.
Heart Disease
IR causes atherogenic dyslipidemia, hypertension, and endothelial dysfunction.
Fatty Liver (NAFLD)
Liver becomes insulin resistant and accumulates fat. Can progress to cirrhosis.
PCOS
Insulin drives ovarian androgen production. IR is central to polycystic ovary syndrome.
Alzheimer's (Type 3)
Brain insulin resistance impairs glucose utilization and accelerates neurodegeneration.
Cancer Risk
High insulin is a growth factor. IR associated with increased cancer risk.
Reversing Insulin Resistance
Reduce Insulin Spikes
Cut refined carbs and sugar. Stop snacking. Let insulin drop between meals.
Time-Restricted Eating
Compress eating window. Extended fasting periods restore insulin sensitivity.
Exercise
Muscle contraction moves GLUT4 to surface independent of insulin. Burns intramuscular fat.
Lose Visceral Fat
Even modest weight loss dramatically improves IR. Visceral fat is the priority target.
Sleep
Poor sleep directly causes IR. One night of poor sleep impairs insulin sensitivity by 25%.
Build Muscle
Muscle is the biggest glucose sink. More muscle = more places for glucose to go.
Nutrients That May Help
Magnesium
Required for insulin signaling. Deficiency common in IR. 300-400mg daily.
Berberine
Activates AMPK. Comparable to metformin in studies. 500mg 2-3x daily.
Alpha-Lipoic Acid
Improves glucose uptake. Used for diabetic neuropathy. 300-600mg daily.
Chromium
Enhances insulin action. 200-1000mcg daily. Works best if deficient.
Omega-3s
Reduce inflammation. Improve cell membrane fluidity and insulin receptor function.
Vitamin D
Deficiency associated with IR. Optimize levels (40-60 ng/mL).