Understanding Insulin Resistance: Causes and Wellness Solutions

What if there were a simple lab test that could predict metabolic conditions 10 to 20 years before they appear? In today’s fast-paced world, where convenience often trumps health, understanding our body’s signals and taking proactive steps towards wellness is more crucial than ever right. 

The wonderful news is that there IS such a test. The maddening news is that our medical system does not recognize/cover this test on a regular metabolic panel. It is fasting Insulin. 

Fasting insulin should be a standard on your blood panel alongside fasting glucose, HA1c and triglycerides. Instead, it can be downright difficult to attain, involving convincing your provider to order it and then grappling with your insurance company to cover it. Further, many clinicians aren’t aware that a “normal” fasting insulin result of up to 20 mIU/mL is far from healthy. In fact, this “normal” indicates that metabolic mayhem is already present.

Functional Lab Testing for Insulin

This condition, often termed a precursor to type 2 diabetes, affects millions worldwide. However, it’s essential to recognize that insulin resistance is not a life sentence but a wake-up call for positive lifestyle changes.

What if there were a simple lab test that could predict metabolic conditions 10 to 20 years before they appear? A way to clearly “see” the often symptomless precursor to type 2 diabetes, obesity, and certain cancers and degenerative brain conditions. And therefore an opportunity to create an alternate path forward to avoid these debilitating illnesses and live vitally.

The wonderful news is that there IS such a test. The maddening news is that next to no doctor orders it. Why? Well, as with many things health-related that combine medicine, pharma, insurance and more, it’s complicated and dare I say… unprofitable.

Fasting insulin should be a standard on your blood panel alongside fasting glucose, HA1c and triglycerides. Instead, it can be downright difficult to attain, involving convincing your provider to order it and then grappling with your insurance company to cover it. Further, many clinicians aren’t aware that a “normal” fasting insulin result of up to 20 mIU/mL is far from healthy. In fact, this “normal” indicates that metabolic mayhem is already present.

Ideally, fasting insulin should be between two to five mIU/mL as greater than five increases the risk of developing metabolic conditions. The way to lower your fasting insulin levels into truly normal, vital range is to treat the root cause of the dysfunction: insulin resistance. And doing so is relatively simple (just not necessarily easy).

In my office the comprehensive blood panel we order for all of our Patients includes Insulin as a metabolic marker along with A1C, Glucose, Triglycerides and LDH.  

How Does Insulin Resistance Happen

Insulin resistance occurs when our bodies become insensitive to the effects of this master hormone. That is right it is a Hormone and it affects every cell in your body! Produced by B-cells in the pancreas, insulin affects the function of every cell in your body and is perhaps best known for its role in creating energy from food. After a meal, glucose rises and insulin is secreted to bring it back to baseline by moving it into your cells for energy or storage.

When carbohydrates – think starches such as sugary desserts, drinks, refined grains, and even some fruits–are regularly eaten over a person’s individual tolerance, more and more insulin is needed to deal with the ensuing overload of glucose. The body becomes insensitive to insulin’s effects, developing a tolerance to other substances such like caffeine or alcohol. Therefore overtime glucose remains elevated over baseline and metabolic dysfunction develops. This worsening pattern is often undetected with very few symptoms while cellular damage is occurring. The other factor that cause IR is eating all your food at once or waiting too long to eat.  You get shaky as your blood sugar drops causing Low Blood Sugar or Hypoglycemia.  Hypoglycemia causes stress to the body and Cortisol rises to help support the drop causing a rise in blood sugar along with the food you just consumed causing dysregulation over time.  

What Causes Insulin Resistance

Several factors contribute to the development of insulin resistance:

Sedentary Lifestyle: Physical inactivity is a significant contributor to insulin resistance. Regular exercise improves insulin sensitivity, allowing cells to utilize glucose effectively. Incorporating regular amounts of physical activity into daily routines can make a significant difference.

Poor Diet Choices: Consumption of high-calorie, ultra processed foods, particularly those rich in refined carbohydrates and sugars, can lead to insulin resistance. Such foods cause rapid spikes in blood sugar levels, putting stress on the body’s insulin-producing mechanism over time. 

Belly and Back Fat : Excess body fat, especially around the abdomen, are strongly linked to insulin resistance. Adipose tissue releases substances that interfere with insulin function, exacerbating the condition.

Genetic Predisposition: Genetics can also play a role in insulin resistance. I found this out through my genetic testing.  When you know then you can use epigenetics and lifestyle factors to ensure that genetics do not get expressed.  

Chronic Stress: Prolonged stress can trigger hormonal changes that interfere with insulin sensitivity, contributing to insulin resistance. This is huge.  Real or perceived stress around all the things these days puts our nervous system in overdrive. We live like we are in constant danger and the body is not meant to sustain this kind of constant onslaught. Make a list of all the things that trigger you and see how you can remove or reframe those triggers.  

Sleep Deprivation: Inadequate sleep disrupts hormonal balance, affecting insulin sensitivity and glucose metabolism. 

Simple Changes to Improve Insulin Resistance

While the causes of insulin resistance may seem daunting, the good news is that it’s largely preventable and reversible through lifestyle modifications:

Balanced Diet: Opt for a diet rich in lean clean proteins, healthy fats, fiber and plenty of vegetables low glycemic fruits.  There are a ton of Resources and Books available that can help support healthy metabolism like Good Energy, The Glucose Revolution and many more. 

Regular Exercise: Incorporate at least 30 minutes of moderate-intensity exercise into your daily routine. This could include brisk walking, cycling, or strength training exercises.  Muscle is very metabolically active and it uses glucose for fuel and therefore taking the stress off the Pancreas to produce Insulin.

 Stress Management: Practice stress-reduction techniques such as meditation, yoga, or deep breathing exercises to promote overall well-being.

Adequate Sleep: Prioritize quality sleep by maintaining a consistent sleep schedule and creating a conducive sleep environment. Cultivating simple morning and evening routines to expose yourself to morning light and avoid blue light from screens later in the day, respectively, will help with sleep.

Supplement Support: The following supplements can add support while you make your lifestyle adjustments. Berberine, Metabol Complex, Milk Thistle, Inositol, B Vitamins: To Purchase Click Here

By addressing the underlying causes of insulin resistance and adopting a holistic approach to wellness, you can take charge of your health and prevent the progression of this condition. Remember, small lifestyle changes can yield significant benefits in the long run, empowering you to live a healthier, more vibrant life.

 Have a healthy week and stay warm…

Dr Pia