What is Insulin Resistance?

Insulin resistance is a condition where your body’s cells stop responding well to insulin—the hormone that helps move glucose (sugar) from your bloodstream into your cells for energy. When cells become resistant, your body compensates by making more insulin to keep blood sugar levels in check. Over time, this can lead to prediabetes, type 2 diabetes, heart disease, and other chronic conditions.

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Causes of Insulin Resistance

There’s no single cause, but several major factors contribute:

• Aging – Insulin sensitivity naturally declines as we age.
• Abdominal/visceral fat – Especially around the waist and organs.
• Sedentary lifestyle – Less movement = more resistance.
• Chronic stress – Cortisol spikes worsen insulin signaling.
• Poor sleep – Increases insulin resistance even after one night.
• High-carb/processed diet – Especially added sugars and refined grains.
• Environmental toxins – Endocrine disruptors impair insulin action.
• Hormone imbalances – Low estrogen, testosterone, or thyroid function.
• Nutrient deficiencies – Magnesium, chromium, omega-3s, vitamin D, etc.
• Gut microbiome imbalance – Dysbiosis and inflammation reduce insulin sensitivity.
• Certain medications – Corticosteroids, some antipsychotics, and statins can worsen IR.

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Insulin Resistance and Aging

After age 40, insulin resistance becomes more common—especially in women going through perimenopause and menopause due to estrogen decline. In men, declining testosterone also plays a role. Aging muscle tissue is less insulin-sensitive, and reduced physical activity compounds the issue.

How to Test for Insulin Resistance

Standard glucose testing often misses early insulin resistance. Look deeper:

The Lifestyle First Rx Plan for Reversing Insulin Resistance

You can reverse insulin resistance. Meds help, but they don’t address the root. Here’s the comprehensive plan:

1. Movement Every Day

• Walk 30–60 minutes daily (especially after meals).
• Add 2–3 resistance workouts/week to build muscle (which burns glucose).
• Incorporate short HIIT sessions 1–2x/week if tolerated.

2. Food as Medicine

• Time-restricted eating (12:12 or 16:8 depending on tolerance).
• Focus on whole foods: vegetables, healthy fats, lean proteins, legumes.
• Eliminate or drastically reduce:
  • Added sugar
  • Refined carbs (bread, pasta, pastries)
  • Sugary drinks
• Add insulin-sensitizing foods:
  • Cinnamon, berberine-rich herbs, bitter melon
  • Cruciferous veggies, fiber-rich foods, flaxseed, nuts

3. Supplements That Help

(Not medical advice—assess with your practitioner)

Berberine

500 mg 2–3x/day

Activates AMPK like metformin

Alpha-lipoic acid

300–600 mg/day

Improves glucose uptake

Magnesium glycinate

200–400 mg/day

Often deficient in IR

Inositol (myo/d-chiro)

2000 mg/day (combo)

Especially effective in women with PCOS or high IR

Vitamin D

2000–5000 IU/day

Replete to 50–70 ng/mL blood level

Omega-3s

2000–3000 mg EPA/DHA

Lowers inflammation, improves insulin signaling

4. Hormone Optimization (If Appropriate)

• Check thyroid, cortisol, estrogen, progesterone, and testosterone.
• Replacing low sex hormones can dramatically improve insulin sensitivity.

5. Stress and Sleep

• Prioritize 7–9 hours of quality sleep.
• Support circadian rhythm: sunlight in the morning, screen-free evenings.
• Daily stress-reduction habit: breathwork, nature, prayer, journaling, etc.
• Track HRV (heart rate variability) as a stress barometer.

6. Detox and Gut Health

• Support liver (fiber, cruciferous veggies, hydration).
• Reduce exposure to endocrine disruptors (plastics, fragrances, etc.).
• Consider probiotics, prebiotics, and gut healing strategies if dysbiosis is present.

Bottom Line

Insulin resistance is the canary in the coal mine for chronic disease—and it's fixable. Aging makes it more likely, but it's not inevitable. By tracking the right labs and implementing targeted lifestyle changes, you can turn the tide before diabetes, dementia, or cardiovascular disease set in.

Disclaimer:​
​These statements have not been evaluated by the Food and Drug Administration. The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with your healthcare provider before beginning any new supplement, nutrition, or lifestyle program.