You’ve likely heard about insulin in the context of Type 1 and Type 2 diabetes, but understanding its role in blood sugar regulation in a general sense, can be immensely helpful in fostering more nutritious and supportive lifestyle choices. Insulin is a hormone that plays a crucial role in energy metabolism, helping to move glucose from the bloodstream into the cells where it can be used for fuel. However, when the body becomes resistant to insulin’s effects, it can lead to a cascade of issues that impact everything from your energy levels to your appetite, body fat levels and hormone balance, as well as long-term health.

So how do you know if you’re insulin resistant? Let’s explore insulin sensitivity, why it matters, and some tell-tale signs that your body may not be responding to insulin as efficiently as it once did.

What is insulin resistance?

Insulin resistance occurs when your cells no longer respond to insulin as effectively as we want them to. This forces your pancreas to produce more insulin in an attempt to keep blood sugar levels within the healthy range. I say ‘healthy’ because if the concentration of glucose in the blood becomes too high, it can damage the lining of the blood vessels – not something you want. 

Think of it like knocking on a door. In a healthy, insulin-sensitive body, insulin knocks a few times, and the door (your cells) opens easily to let glucose in. But with insulin resistance, the door becomes harder to open. Insulin has to knock louder and more frequently, sending more and more signals just to get the same response. Over time, this can lead to chronically high insulin levels (hyperinsulinemia), increased fat storage and in time, rising blood sugar levels. If left unchecked, this can progress to impaired glucose tolerance or type 2 diabetes.
Being insulin sensitive, on the other hand, means your body efficiently responds to insulin, allowing glucose to enter cells easily and keeping blood sugar within the healthy range. 

Signs you might be insulin resistant

Insulin resistance can develop gradually, often without obvious warning signs, so it can be difficult to catch. Many of the symptoms that can arise are also quite generic. However, certain symptoms may indicate that your body is struggling with glucose metabolism:

1. Constant fatigue and energy crashes

If you frequently feel drained, especially after meals, it could be a sign of insulin resistance. When your cells struggle to take up glucose properly, your body doesn’t get the sustained energy it needs, leaving you tired and sluggish.

2. Cravings for carbohydrates and sugar

Do you find yourself craving sweets or starchy foods, even after eating? Insulin resistance impacts hunger and satiety hormones which can drive persistent sensations of hunger. 

3. Unexplained weight gain, especially around the midsection

One of insulin’s roles is to promote fat storage. When insulin levels remain elevated, it encourages fat accumulation, particularly around the abdomen. If you’ve noticed weight gain despite no significant changes in your way of eating or exercise routine, insulin resistance may be at play.

4. Difficulty losing weight

No matter how you eat or move, if insulin levels remain high, your body is in “storage mode” rather than “fat-using mode”. This can make body fat loss feel like an uphill battle. Shifting the focus away from ‘weight loss’ to eating for a ‘healthy insulin response’ is an important step.

5. Brain fog and difficulty concentrating

If you often feel mentally sluggish or struggle to concentrate, it could be related to blood sugar challenges driven by insulin resistance. Stable blood glucose is crucial for brain function, and poor insulin sensitivity can affect cognitive clarity.

6. High blood pressure

Chronically high insulin levels can lead to increased sodium retention and water retention, both of which can contribute to high blood pressure. If you’ve been struggling with elevated blood pressure, insulin resistance could be a hidden factor.

7. Skin changes: dark patches and skin tags

A common physical sign of insulin resistance is acanthosis nigricans, a condition where dark, velvety patches appear on the neck, armpits, or other areas of the skin. Skin tags (small, soft growths) may also appear more frequently.

8. Hormonal issues and menstrual irregularities

For women, insulin resistance typically plays a role in polycystic ovary syndrome (PCOS), a condition that can cause irregular periods, challenges conceiving, acne and excessive facial hair growth. Insulin resistance can disrupt hormone regulation and ovulation, making menstrual cycles unpredictable and also exacerbating perimenopausal symptoms.

What can you do about insulin resistance?

The good news is that insulin resistance can be addressed — and even reversed — through targeted lifestyle changes. Here are some effective strategies:

1. Prioritise whole, real, nutrient-dense foods

Focus on real, unprocessed foods, particularly those rich in fibre, nutritious fats, and protein. Minimise refined carbohydrates and added sugars, which contribute to insulin spikes.

2. Move your body daily

Movement is essential. Strength training and walking in particular can significantly enhance insulin sensitivity. Even a 10-15 minute walk after meals can help improve glucose uptake by your muscles.

3. Optimise sleep and address stress

Poor sleep and chronic stress can increase cortisol levels, which in turn can contribute to insulin resistance. Prioritise quality sleep and incorporate relaxation practices like breathwork, yoga, or time in nature.

4. Consider your meal timing

Spacing out meals and avoiding constant snacking gives your body a break from insulin release. Wait until you’re genuinely hungry before eating and ensure that your meals are built out with plenty of protein and nourishing fats to keep you satiated for longer. 

5. Support your liver and gut health

A fatty liver and an unhealthy gut microbiome can worsen insulin resistance. Bitter greens, cruciferous vegetables (like broccoli and cauliflower), fermented foods and bitter medicinal herbs like St Mary’s thistle, gentian and globe artichoke can help optimise bile production, detoxification and digestion.

6. Inositol

Alongside a nutritious way of eating and regular movement, inositol taken as a supplement, can help address insulin resistance.