Understanding Insulin Resistance

Understanding the link between blood sugar, weight, and long-term health.

Glucose is the body’s main source of energy. After we eat, carbohydrates are broken down into glucose, which enters the bloodstream. To move glucose from the blood into the body’s cells, we need the hormone insulin, often described as the “key” that unlocks the door of the cell.

But if cells stop responding properly to insulin, the key no longer fits. This condition is called insulin resistance. The result is that glucose remains in the bloodstream instead of being used for energy. Over time, this can lead to higher blood sugar levels, weight gain, and eventually type 2 diabetes if not addressed.

Why It Matters

Insulin resistance can increase the risk of:

• Weight gain (especially around the waist).

• High blood pressure.

• High cholesterol.

• Type 2 diabetes.

• Heart disease.

It’s sometimes described as a “chicken and egg” problem: excess body fat contributes to insulin resistance, and insulin resistance makes it harder to lose body fat.

What Causes Insulin Resistance?

Several lifestyle and genetic factors play a role, including:

• Regularly eating foods high in sugar or refined carbohydrates (e.g. white bread, pasta, rice, sweets).

• Being overweight, especially with fat around the waist.

• Low physical activity.

• High levels of stress and cortisol.

• Family history of diabetes or related conditions.

The Good News: It Can Be Reversed

The body is remarkably adaptable, and insulin resistance can often be improved or even reversed with consistent lifestyle changes:

• Balanced nutrition: Choose complex carbohydrates (e.g. vegetables, pulses, whole grains) over refined carbs. Focus on high-fibre foods and low glycaemic load meals.

• Exercise: Regular activity helps cells respond better to insulin and improves metabolism. Both aerobic exercise (walking, cycling, swimming) and resistance training are beneficial.

• Weight management: Even modest weight loss (5–10% of body weight) can improve insulin sensitivity.

• Stress management: Mindfulness, yoga, breathing exercises, or simply making time to rest can reduce stress hormones that interfere with glucose balance.

• Sleep: Consistently good-quality sleep helps regulate hormones and blood sugar.

Supplements such as chromium, fibre (glucomannan), and B vitamins are sometimes used to support blood sugar balance, but lifestyle changes remain the foundation. Always seek professional advice before starting any supplement programme.

Quick Self-Check

Answering “yes” to multiple questions below may suggest a higher risk of insulin resistance:

• Do you carry weight mainly around your waist?

• Do you crave sugar or carbs frequently?

• Do you feel tired after meals?

• Do you have energy swings through the day?

• Do you have high blood pressure or cholesterol?

• Do you struggle to lose weight despite effort?

If several of these sound familiar, it may be worth exploring insulin resistance further with your healthcare provider.

In Summary

Insulin resistance is a common but often overlooked condition that makes weight loss harder and raises the risk of serious health problems. The encouraging news is that with the right nutrition, movement, stress management, and lifestyle support, you can restore balance and reduce your risks.

At Health Natural, we work with clients to identify whether insulin resistance is part of the picture and create a tailored plan to address it.

This post is for educational purposes only and does not replace medical advice. If you are concerned about your blood sugar or risk of diabetes, please consult a qualified healthcare professional.