Millions of people worldwide struggle with a silent blood sugar problem known as insulin resistance. Unfortunately, our fast-paced, high-stress, inactive lifestyles contribute to this unwanted, complex condition. However, insulin resistance can be prevented and sometimes reversed with diet and lifestyle changes.

So, what is insulin resistance and how do you know you have it? Let’s dive in and find out!

Insulin: What is it?

First, let’s learn a little about insulin. Insulin is a hormone produced by the pancreas that helps regulate blood sugar, turn food into energy and store excess glucose for later use.

Under normal circumstances, when you eat, much of your food gets metabolized into glucose which then signals your pancreas to release insulin. Once insulin shows up, it acts like a key, binding to insulin receptors and unlocking cell doors, allowing glucose to enter the cells.

Once glucose is inside the cells, the cells use it for energy or store it for later use. Your blood sugar levels also start to decrease, which tells your pancreas to stop producing insulin.

This is how our bodies are supposed to operate. But what happens when things don’t go so smoothly? That’s where insulin resistance comes into play.

Insulin Resistance: What is it?

When insulin isn’t working properly, a condition called insulin resistance can develop where cells no longer appropriately respond to insulin. Your body is in a sense saying, “we’re all filled up, no thanks,” so the cells don’t hear the signal and don’t call your pancreas to release the appropriate amount of insulin needed – no matter how many times insulin tries to knock (like Sheldon from Big Bang Theory!).

As your body continues to try and “answer the door,” the cells eventually get tired. If steps aren’t taken to improve this cycle, insulin resistance will progress, potentially leading to diabetes, polycystic ovarian syndrome (PCOS), heart disease or other problems.

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Signs of Insulin Resistance

Many people don’t realize they have insulin resistance until it is has progressed to other more advanced conditions. Invisible changes often begin occurring well before symptoms develop. While you may not be able to tell you have insulin resistance by how you feel, some signs that you may have insulin resistance include acne, skin tags, weight gain, fatigue, belly fat, sweet cravings or elevated blood sugar. A blood test can confirm if you have insulin resistance (checking a fasting insulin is often not part of routine bloodwork, so ask your health care provider if you have concerns about insulin function).

Causes of Insulin Resistance

As with so many health conditions, there isn’t one cause of insulin resistance. Instead, there are numerous factors at play including overeating high carbohydrate ultra-processed foods, being overweight, having high blood pressure, being over the age of 45, and genetics. However, the biggest culprits are increased insulin and inflammation.

Yes, I said insulin causes insulin resistance. Sounds silly, I know, but hang with me. Our bodies have great homeostatic adaptations in place to keep us alive and insulin resistance is one example of this. If high insulin caused very low glucose levels, this would be dangerous, so the body protects itself by ignoring high levels of insulin. In turn, more insulin is needed to “knock louder on the door” – and the louder it knocks, the less effect it has. In other words, exposure creates resistance. It’s a built-in survival mode, which is great and keeps us alive, but overtime brings about other unwanted health ramifications.

Inflammation is also thought to be at the root of insulin resistance like so many other chronic conditions. When there is inflammation at a cellular level, normal signaling is disrupted, causing a disruption in hormone production and processes – involving the pancreas and insulin. Sources of inflammation are widespread and can include excess weight, poor nutrition, physical activity, lack of sleep, stress and toxins.

What’s Next?

Now that you understand and recognize insulin resistance, the next natural question is often “What can I do to prevent or reverse it?” Well, you’ll have to stay tuned for part two of this blog post to find out how to target lifestyle interventions to help “fix the doorbell,” allowing normal insulin signaling to occur while improving your body’s sensitivity to insulin.

 

Chocolate Coconut Chia Bars

Makes 12 bars
Recipe adapted from: Running on Real Food
PRINT RECIPE

Ingredients
1 ½ cups rolled oats
¼ cup unsweetened shredded coconut
3-4 Tbsp unsweetened cocoa powder
¼ cup chia seeds
¼ tsp sea salt
¼ cup melted coconut oil
2 Tbsp pure maple syrup
¼ cup natural peanut butter (for a peanut/nut-free version, use almond butter, tahini or sunflower seed butter)

Directions

1. Mix dry ingredients in a bowl.
2. Stir melted coconut oil, maple syrup and peanut butter in a separate bowl until smooth and completely combined.
3. Add wet mixture to the bowl of dry ingredients, mixing to combine.
4. Line a square 8-9 inch baking pan with parchment paper so the ends stick out over the edges of the pan.
5. Add mixture to pan and firmly press down into pan. Take a couple minutes to really press it in to help the bars stick together better.
6. Place in freezer for about 30 minutes to set.
7. Lift bars out of the pan and cut into 12 bars.
8. Store in the freezer in an air-tight bag or container for up to 3 months. These bars can be enjoyed
   straight from the freezer! (If left out, they will not hold together properly.)