Metabolic Health
Here’s Why Insulin Resistance Is the Elephant in the Room.
How to eliminate insulin resistance and improve insulin sensitivity naturally with healthy lifestyle habits
Insulin Resistance is the Elephant in the Room
Scientists know it, clinicians are aware of it, and millions suffer from it. However, still, we have little consensus on the significant effects of insulin resistance on our health and healthcare system.
This article focuses on four key points to give a higher-level overview of this topic using simple English rather than sophisticated scientific terms.
The impact of insulin resistance is significant as being the direct or indirect cause of many metabolic conditions and posing a connection to symptoms of metabolic syndrome, implicating type 2 diabetes, obesity, and cardiovascular diseases.
I introduced metabolic syndrome in a previous article titled: Fix Metabolic Syndrome, Live a Longer and Healthier Life: Metabolic inflexibility underlies major health issues.
I mention this article because insulin resistance is closely related to this syndrome. From my personal experience, when I solved the insulin resistance pieces of the puzzle, several associated ailments naturally resolved, as discussed in this article titled 12 Entangled Health Conditions I Owned & Fixed By Myself.
Insulin resistance and hyperinsulinemia which is a condition that appears to lay the groundwork for many diseases, such as type two diabetes, heart failure, Alzheimer’s disease, and even cancer at later stages of life.
Within the insulin resistance context, obesity is a hormonal issue. It has less to do with calories, as I articulated in the article: Why Fat Loss Has Nothing to Do With Calories.
I also introduced my observations from various people who suffered from obesity. A recent couple of examples are:
How a Single-Mum Reversed Her Obesity and Built up a Unicorn Business:
There are simple and natural solutions to increase insulin sensitivity and decrease insulin resistance. Unfortunately, instead of leveraging natural and straightforward lifestyle approaches, the focus is still on medication and complicated health procedures.
This conundrum brings the metaphorical elephant to the living room.
Many exceptions for medical interventions occur and will always exist. It is an undeniable fact. However, the 80/20 rule can apply to the solution to this situation. So, my point is perhaps 80% of the cases can be addressed using simple and effective lifestyle choices and 20% using medical intervention.
This is, of course, a very simplified and high-level representation to make my point. However, such a mindset encourages us to think about sustainability by choosing healthier lifestyles.
Rest assured, this is not health advice but caring information that aims to inspire and motivate people to find more objective and credible data in making healthier and more sustainable lifestyle choices suiting their needs.
1 — What do insulin resistance and sensitivity mean?
The concept is so easy, but its impact is rather complex. I simplify it as much as possible using daily terms. Insulin resistance resembles metabolic inflation. We pay more for the same product, which used to cost less.
Insulin is a hormone secreted by the pancreas to cope with glucose in the bloodstream. But, of course, this master hormone plays many other metabolic functions in the body.
A bloodstream can handle only a certain amount of glucose at a time. If it passes the threshold, the body sees the glucose as toxic and wants to eliminate it quickly. The mechanism is the use of insulin hormone and the distribution of blood glucose to various cells.
When our cells stop responding to insulin signals, this condition called “insulin resistance” happens. Then, the pancreas creates more and more insulin to cope with elevated glucose. A higher-than-average amount of insulin in the bloodstream is known as “hyperinsulinemia”.
The more blood glucose-initiating food we consume, and the less energy our cells use due to inactivity, the higher the insulin resistance laying the ground for health conditions. As a result, several ailments occur, as mentioned in the literature review section. The most common and well-known consequence is type 2 diabetes.
Insulin sensitivity is the opposite of insulin resistance. With little insulin signaling, the cells accept the blood glucose. Healthy people can be more insulin sensitive than insulin-resistant within this context.
As insulin resistance is connected to several metabolic diseases, understanding the root causes can be beneficial in mitigating risks.
2 — Causes of insulin resistance
After reviewing many scientific papers, I discovered that the most frequently mentioned causes of insulin resistance are excessive blood sugar, lack of exercise, oxidative stress, inflammation, genetics, and imbalances in gut microbiota.
3 — What does science say about the impact and implications of insulin resistance?
What do we know so far about insulin resistance? We know a lot, but the knowledge is fragmented. Thus, we struggle to reach a consensus.
Thousands of papers on insulin resistance, metabolic syndrome, fatty liver disease, type 2 diabetes, and cardiovascular-metabolic abnormalities inform us of the impact and implications of these conditions.
However, to give you a high-level perspective, I cite only five informative stories within the context of my article.
1 — This paper published in Experimental and Clinical Endocrinology & Diabetes Journals two decades ago informs:
“Several mechanisms have been proposed as possible causes underlying the development of insulin resistance and the insulin resistance syndrome. These include (1) genetic abnormalities of one or more proteins of the insulin action cascade, (2) fetal malnutrition (3) increases in visceral adiposity. Thus, insulin resistance occurs as part of a cluster of cardiovascular-metabolic abnormalities. This cluster of abnormalities may lead to the development of type 2 diabetes, accelerated atherosclerosis, and hypertension depending on the individual’s genetic background developing the insulin resistance.”
2 — A decade after, this study pointed out:
“Metabolic syndrome (MS) is a collection of cardiometabolic risk factors that includes obesity, insulin resistance, hypertension, and dyslipidemia. Although there has been significant debate regarding the criteria and concept of the syndrome, this clustering of risk factors is unequivocally linked to an increased risk of developing type 2 diabetes and cardiovascular disease. Regardless of the true definition, based on current population estimates, nearly 100 million have MS. It is often characterized by insulin resistance, which some have suggested is a major underpinning link between physical inactivity and MS.”
3 — Another study informs:
“Insulin resistance is a condition of gluco-metabolic sufferance that may hesitate in the further development of type 2 diabetes and cardiovascular disease. The development of insulin resistance is mostly associated with the accumulation of excessive fat in the body. The epidemic impact of obesity in the youngest promoted an increase in the prevalence of insulin resistance also in children and adolescents. Increased fat accumulation in the peri-visceral area of the abdomen, occurring preferably at and after puberty, and in the liver, as non-alcoholic fatty liver disease, plays a role in the process.”
4 — This paper points out:
“Heart failure (HF) frequently coexists with conditions associated with glucose insufficiencies, such as insulin resistance and type 2 diabetes mellitus (T2DM), and patients with T2DM have a significantly high incidence of HF. These two closely related diseases cannot be separated on the basis of their treatment. Some anti-diabetic drugs failed to improve cardiac outcomes in T2DM patients, despite lowering glucose levels sufficiently. This may be, at least in part, due to a lack of understanding of cardiac insulin resistance.”
5 — This recent review summarizes:
“how cytokine production in adipose tissue of obese subject creates a chronic inflammatory environment that favors tumor cell motility and invasion to enhance the metastatic potential of tumor cells. High levels of cytokine in the circulation of affected individuals have been associated with a significantly worse outcome. This article also reconnoiters the mechanisms that link obesity to numerous disorders such as inflammation, diabetes, and cancers and, most specifically, combine these processes in a single image. Understanding these mechanisms may assist in understanding the consequences of obesity.”
Natural Ways to Reduce Insulin Resistance and Increase Insulin Sensitivity
Review of the literature and the points mentioned in the root causes in the above sections of this article, three natural approaches came to my mind, which I also practiced and reversed my insulin resistance.
One of the vital roles of insulin is to balance blood sugar; the first natural way is to find ways to keep our blood glucose at optimal levels. So, it is not too hard to figure out that diet plays a critical role in insulin resistance and insulin sensitivity.
The second natural approach is increasing activity. By staying active, our cells would need more glucose for energy. When insulin signals them to use blood sugars, the cells can be more receptive.
The third is reducing oxidative stress and inflammation. There are many natural ways to reduce stress and inflammation naturally. The most common ones are quality sleep, balanced nutrition, moderate exercise, refraining from toxins, and relaxation techniques such as meditation, music, and active resting.
We cannot do much about genetics. However, these three natural health approaches and customized lifestyle changes can significantly impact epigenetics.
I won’t comment on gut microbiota deliberately, as it is still a muddy area, even though I have been reviewing the confusing literature for a long time.
Conclusions and Takeaways
Insulin is a wonderful hormone playing many critical roles in our health. However, insulin resistance and hyperinsulinemia cause many health risks.
Despite its impact and implications of insulin resistance on our health and healthcare system, we are still way behind in addressing its root causes. More energy seems to be spent on suppressing symptoms rather than addressing the root causes.
We know that insulin resistance and hyperinsulinemia lay the ground for diseases such as type two diabetes, heart failure, Alzheimer’s disease, and even cancer.
There are natural solutions to decrease insulin resistance and increase insulin sensitivity. The promising answers lie within lifestyle choices.
By optimizing our blood glucose through a balanced diet, staying active with moderate exercises, dealing with stress and inflammation by having high-quality sleep, and keeping a peaceful mind and emotional state, we can substantially improve our insulin sensitivity and reverse our insulin resistance.
Takeaways
The following six stories provide significant input to defeating the insulin beast based on my four decades of experience.
Here are Three Tips to Eliminate Insulin Resistance and Shrink the Waistline
Here are Five Tips to Melt Visceral Fat and Have a Defined Belly
Here are Three Lifestyle Habits to Lower Dementia Risks
Here’s What Happened When I Replaced Carbs with Healthy Fats for Two Decades.
When I Skipped Breakfasts for Two Decades, I Gained Copious Benefits.
Finally, my sustainable transformation after beating the insulin monster:
Here’s What Happened on One-Meal-a-Day After 15 Years.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.
As part of my creative non-fiction writing goals, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.
Sample Humorous Stories
Finally, After Burning Her House, Georgia Found Enlightenment
Hilarious Tips to Prevent Brain Atrophy and Keep the Gray Matter Giggling
8 Psychological Points I Had to Unlearn and Relearn the Opposite
Based on my writing experience and observations, I documented findings and strategies that might help you amplify your voice, engage your audience, and achieve your desired outcomes in your writing journey.
I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on cellular, mitochondrial, metabolic, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.
You might join my six publications on Medium as a writer by sending a request via this link. 25K writers contribute to my publications. You might find more information about my professional background.
