By Avraham Binder, Certified Health Coach

If you were running a company and some of your workers were tasked with delivering regularly needed supplies to other workers, so they can perform their jobs and receiving workers decided not to let the delivery workers in their office, what would you do?  The receiving workers seem to have a good excuse – they say the delivery workers come by constantly, even when they don’t need the supplies, so they lock their doors. You, as the boss observe that production is going down, so you realize, to save your company you must take action. Yes, this is insulin resistance.

When it comes to taking control of your health, understanding insulin resistance is one of the most important steps you can take. Insulin resistance is often described as the “root cause” of many metabolic problems, including type 2 diabetes, cognitive decline, and other chronic health issues. But what exactly is it, and how can you reverse it? Let’s take a closer look.

What Is Insulin Resistance?

Insulin is a hormone produced by your pancreas, and its primary job is to help your cells absorb glucose (sugar) from your bloodstream to use for energy. Think of insulin as a key that unlocks your cells so glucose can enter.

But when you consume too many carbohydrates – found in sugary foods, bread, pasta, and even “healthy” snacks like granola bars – your blood sugar levels rise dramatically. Your pancreas responds by producing more insulin to get all that glucose into your cells. Over time, your cells can become resistant to insulin signals. It’s like the locks on your cells’ doors are getting rusty, and the insulin key no longer works as well.

When this happens, glucose remains in your bloodstream instead of being used for energy. This leads to higher blood sugar levels and, eventually, elevated A1c levels – a marker used to diagnose and monitor diabetes (it looks at the levels of glucose in your blood over the prior 3 months). To make matters worse, your pancreas tries to compensate by producing even more insulin, but this only adds to the problem, creating a vicious cycle.

How Insulin Resistance Worsens Over Time

Without intervention, insulin resistance doesn’t just stay the same – it gets worse. As your cells continue to ignore insulin’s signals, your pancreas works overtime until it can no longer keep up. This can lead to type 2 diabetes, a condition where blood sugar levels remain chronically high.

Type 2 diabetes is associated with a host of negative health outcomes, including:

• Heart disease
• Cancer
• Kidney damage (nephropathy)
• Nerve damage (neuropathy)
• Vision problems (retinopathy)
• Amputations due to poor circulation and infections

As if these outcomes aren’t bad enough, the damage doesn’t stop there. Insulin resistance and type 2 diabetes can also significantly impact your brain health.

The Link Between Insulin and Brain Health

Your brain needs insulin to properly utilize glucose, which is its primary source of energy. When your brain becomes insulin resistant, it struggles to access this fuel. This can lead to cognitive problems such as memory loss, difficulty concentrating, and even dementia.

One of the most concerning aspects of insulin resistance is its connection to Alzheimer’s disease, which some researchers refer to as “type 3 diabetes.” This term highlights the strong relationship between chronic high blood sugar, insulin resistance, and cognitive decline. Here’s how it happens:

• Decreased Glucose Uptake in the Brain: Insulin resistance impairs the brain’s ability to absorb glucose, leading to energy deficits. Your brain literally starts to starve, even in the presence of high blood sugar.
• Chronic Inflammation: High insulin levels contribute to systemic inflammation, which damages brain cells and accelerates cognitive decline.
• Formation of Plaques and Tangles: Insulin resistance is associated with the buildup of amyloid plaques and tau tangles in the brain, hallmark signs of Alzheimer’s disease.

The consequences of brain insulin resistance extend beyond Alzheimer’s. It can lead to a range of cognitive issues, including:

• Brain fog: Difficulty thinking clearly or processing information
• Memory problems: Forgetting names, dates, or even everyday tasks
• Mood disorders: Increased risk of depression and anxiety

This makes addressing insulin resistance crucial not just for your physical health but also for maintaining long-term cognitive function.

How to Reverse Insulin Resistance

The good news? Insulin resistance can be reversed, especially in its early stages. Here are some actionable steps to help you take control:

1. Cut Back on Carbohydrates

Severely reducing your intake of carbs is one of the most effective ways to lower insulin levels and improve insulin sensitivity. Bringing your intake of carbs to under 20 grams a day should be your goal. Focus on eating:

• Protein and Fat from pasture raised organic chicken eggs, fatty fish (high in Omega 3 fatty acids and DHA), and grass-fed ruminant meats (like beef and lamb)
• Non-starchy vegetables like leafy greens (organic is best)

Avoid processed foods, sugary drinks (including fruit juices), and refined carbs like breads and pasta. Instead, opt for whole, unprocessed foods that won’t spike your blood sugar.

2. Prioritize Regular Exercise

Physical activity helps your cells become more responsive to insulin. Aim for a mix of:

• Strength training: Building muscle improves glucose uptake.
• Cardio: Activities like walking, swimming, or cycling can lower blood sugar levels.

Even a 30-minute walk after meals can make a significant difference in managing blood sugar.

3. Manage Stress

Chronic stress triggers the release of cortisol, a hormone that raises blood sugar levels and worsens insulin resistance. Incorporate stress-reducing activities into your daily routine, such as:

• Meditation
• Yoga
• Deep breathing exercises

4. Get Quality Sleep

Poor sleep is linked to insulin resistance and higher blood sugar levels. Aim for 7-9 hours of quality sleep per night. Tips for better sleep include:

• Sticking to a regular sleep schedule
• Avoiding screens before bed
• Creating a dark, cool, and quiet sleep environment

5. Consider Intermittent Fasting

Intermittent fasting can help lower insulin levels and give your body time to “reset.” One common approach is the 16:8  or 18:6 method, where you fast for 16 or 18 hours and eat within an 8 or 6 hour window. However, consult your healthcare provider before starting any fasting regimen.

6. Supplement Wisely

Some supplements may support insulin sensitivity, such as:

• Magnesium
• Chromium
• Berberine (often compared to the diabetes drug metformin)
• Omega-3 fatty acids (be careful, as most fish oil supplements are capsules with oxidized oil)

Always talk to your doctor before adding supplements to your routine.

Don’t Let Your Body Resist Your Insulin – Take Charge of Your Health Today

Insulin resistance may be a root cause of unhealthy metabolism, but it doesn’t have to control your future. By making small, sustainable changes to your diet, exercise routine, and lifestyle, you can reverse insulin resistance, reduce your risk of type 2 diabetes, and protect your brain health for years to come.

Remember, the journey to better health is a marathon, not a sprint. Start with one or two changes and build from there. Your body – and your brain – will thank you!

Disclaimer: This guide provides general information and is not a substitute for medical advice. Always consult with healthcare providers before making significant changes to your diet or exercise routine, especially if you have existing health conditions or take medications.