Let’s talk about insulin…
You’ve probably heard of insulin before—most people link it with diabetes. But insulin is actually a key player in how our bodies use energy and store fat. It’s a super important hormone made by the pancreas, and it does way more than most people realize.
Here’s the deal: when you eat, your body breaks that food down into glucose (aka sugar), which enters your bloodstream. Insulin works like a key, unlocking your cells so the glucose can move in and be used for energy. Your cells need that energy to function, and this process also helps keep your blood sugar levels balanced.
But that’s not all—insulin also helps determine whether your body burns fat or stores it.
When Things Get Out of Whack: Insulin Resistance
Here’s how it should work: you eat → blood sugar rises → insulin is released → glucose goes into your cells → energy is made → blood sugar goes back to normal.
But if insulin is spiking too often—like when we snack all day or eat a lot of sugar and refined carbs—our cells can start tuning insulin out. This is called insulin resistance. When this happens, insulin can’t move glucose into your cells as well, so your body makes even more of it to try and get the job done.
The problem? Extra insulin causes your body to store more fat and blocks the breakdown of stored fat. That makes it really tough to lose weight. Plus, high insulin levels can actually increase cravings for sugar and simple carbs, which just keeps the cycle going.
What Causes Insulin Resistance?
There are a bunch of things that can throw off your insulin sensitivity, like:
Snacking too often
Eating a high-carb, high-sugar diet
Lower estrogen levels
Getting older
Hormonal imbalances
Not getting enough quality sleep
Ongoing stress
Low muscle mass or not moving enough
So, How Can We Improve Insulin Sensitivity?
The good news? There are lots of ways to support your body and help it respond better to insulin.
Eat for Blood Sugar Balance
Try to build your meals around protein, healthy fats, and fiber. These slow down how quickly glucose enters your bloodstream, which helps prevent big insulin spikes. It’s also a good idea to support your liver health, since your liver helps regulate hormones. And don’t forget foods that support estrogen balance too!
Manage Stress
Chronic stress puts your body in a “fight-or-flight” state, which raises blood sugar and makes it harder for insulin to work properly. Simple things like journaling, meditation, or even a few deep breaths can help calm your nervous system and bring things back into balance.
Improve Sleep
Not sleeping well can raise cortisol (your stress hormone), which triggers your body to make more glucose—and that doesn’t help insulin sensitivity. Try to improve your sleep by ditching screens before bed, keeping a consistent bedtime, and creating a calming nighttime routine.
Move Your Body (Especially with Strength Training)
Exercise is one of the best things you can do to improve insulin sensitivity. All movement helps, but strength training is especially powerful. Why? Because muscle tissue soaks up glucose and uses it for energy—even without insulin, especially during and after a workout. Plus, the more muscle you have, the more energy (and glucose) your body burns just to maintain it.
If this topic sparked your curiosity and you want to dive deeper into how to support your body and boost insulin sensitivity, I’d love to help! Feel free to reach out and connect with me.
Until next time—be well,
Tove