What Insulin Resistance Actually Is
Insulin is a hormone that helps move glucose (sugar) from your bloodstream into your cells so it can be used for energy.
Insulin resistance happens when your cells stop responding efficiently to insulin’s signal.
So your pancreas compensates by making more insulin.
Blood sugar may stay “normal” for a while — but insulin is working overtime behind the scenes.
This is why insulin resistance can exist years before someone is diagnosed with prediabetes or diabetes.
Why Insulin Resistance Matters (Even Before Diabetes)
Insulin resistance affects far more than blood sugar.
It’s connected to:
stubborn weight gain (especially around the midsection)
fatigue and brain fog
intense cravings, especially under stress
hormone imbalances
inflammation
PCOS
cardiovascular risk
difficulty losing weight despite “doing everything right”
This isn’t about willpower.
It’s about physiology adapting to repeated stressors.
Understanding the Lab Clues
Here’s where many people get stuck.
Insulin resistance doesn’t always show up clearly on standard labs.
You might see:
“normal” fasting glucose
“normal” A1c
no red flags noted
Meanwhile, insulin itself may be elevated, or patterns between labs don’t line up.
Helpful labs often include:
But no single lab tells the whole story.
Patterns do.
What Drives Insulin Resistance (Beyond Sugar)
This is the part most women find validating.
Insulin resistance is influenced by:
chronic stress and elevated cortisol
poor or inconsistent sleep
blood sugar swings
inflammation
sedentary lifestyle or overtraining
hormonal shifts (thyroid, estrogen, progesterone)
nutrient deficiencies
long-term dieting or restriction
Your body isn’t ignoring you.
It’s protecting itself.
“Reversing” Insulin Resistance Isn’t About Restriction
This is where the internet gets loud — and often wrong.
Supporting insulin sensitivity is not about:
It is about:
Small, steady shifts beat extreme resets every time.
Foundational Ways to Support Insulin Sensitivity Naturally
These are strategies I see actually work — because they’re sustainable.
🥗 Balanced meals
Protein, fiber, and healthy fats slow glucose spikes and reduce insulin demand.
🚶♀️ Gentle, consistent movement
Walking after meals improves glucose uptake without spiking cortisol.
😴 Sleep support
Even one short night can increase insulin resistance the next day.
🧘 Nervous system regulation
Chronic fight-or-flight raises insulin needs. Calming the system matters.
☀️ Morning light exposure
Supports circadian rhythm, which directly affects insulin sensitivity.
None of these require perfection.
They require consistency and compassion.
Why Labs Alone Don’t Fix Insulin Resistance
This is where many people stall.
They get the labs.
They get the data.
They get overwhelmed.
But insulin resistance isn’t reversed by knowing a number.
It’s supported by understanding how your body responds to stress, sleep, food, movement, and hormones — and adjusting those inputs in a way your system can actually maintain.
This is why personalized guidance matters.
Next Steps
If insulin resistance resonates with you, it’s not because you’re behind — it’s because your body has been adapting for a long time.
Start by:
looking at patterns, not single labs
noticing how stress and sleep affect cravings and energy
choosing steadier habits instead of harsher rules
If this made you realize your body isn’t broken — it’s responding, I offer free 60-minute clarity calls to help you connect the dots and figure out what actually matters for your body. Link in bio.
Read Next
References
American Diabetes Association
National Institute of Diabetes and Digestive and Kidney Diseases
Cleveland Clinic — Insulin Resistance
PubMed — Insulin Sensitivity and Stress
