Insulin is a hormone produced by the pancreas and its job is to help glucose move from the bloodstream to the cells when we eat. When the cells in the muscles, fat and liver become less responsive to insulin is when we get insulin resistant. Insulin resistance is a metabolic condition that has far-reaching effects on the body, influencing everything from energy levels to hormone balance. One of the most significant consequences is weight gain, that can be further complicated as a result of a cascade of hormonal imbalances.
How Insulin Resistance Develops
Its a combination of lifestyle factors such as:
- Poor diet: diets high in processed sugars and refined carbohydrates.
- Sedentary lifestyle: lack of physical activity decreases the body’s ability to use insulin effectively.
- Chronic stress: high levels of cortisol, the stress hormone, can interfere with insulin sensitivity.
- Obesity: excess body fat, particularly visceral fat is strongly linked to insulin resistance.
Hormonal Changes
Insulin resistance doesn’t just affect glucose metabolism; it also disrupts various hormonal systems in the body. This creates a vicious cycle, making it harder to maintain a healthy weight and balance your hormones.
- Increased insulin Levels: when insulin is consistently high, the body stores more fat, particularly around the abdomen. High insulin also inhibits the body’s ability to burn fat for energy which contributes to weight gain and fatigue.
- Disrupted Leptin and Ghrelin Levels: these two are key hormone that regulate hunger (ghrelin) and satiety (leptin). When theres insulin resistance leptin levels can rise which means the brain no longer receives the signal to stop eating, causing overeating and further weight gain. In the case of ghrelin insulin resistance can increase its production leading to more frequent hunger and cravings for high-carbohydrate foods.
- Impact on Cortisol: chronic insulin resistance is associated with elevated levels of cortisol as a response to stress which can promote fat storage.
- Changes in Sex Hormones: in women it can lead to increase androgen production leading to symptoms like weight gain, acne, and hair loss. High insulin can lead to estrogen dominance which contributes, again, to fat accumulation, especially in the hips and thighs for both men and women. It can also lead to mood swings, irregular periods, and increased risk of estrogen-related cancers.
How to Break the cycle:
Insulin resistance can be managed and even reversed through lifestyle changes such as:
- Diet: reduce refined carbohydrates and sugars while practicing time-restricted eating and choosing whole foods. Intermittent fasting and fasting in general can do wonders as it is about eating less often and lowering the insulin production which paired with the right diet can speed the break of the cycle.
- Physical Activity: both aerobic exercise and strength training are beneficial. If you don’t exercise at all start with a 5-10 minute walk after meals.
- Stress management: whether you incorporate mindfulness, yoga or deep breathing.
- Sleep: making sure you prioritize your sleep, ideally going to bed early between 9-11pm and aiming for 7-9 hours of sleep.
- Work with healthcare provider: in order to assess the hormonal imbalances and make an individualized plan.
Understanding the hormonal changes triggered by insulin resistance is essential for developing a strategy to manage it effectively. By addressing insulin resistance through the suggested tools its possible to break the cycle and achieve a healthier weight and balanced hormones.
