Taming the Blood Sugar Rollercoaster: How Reversing Insulin Resistance Can Help You Reach Your Goals
Co-Founders Kait Atkinson MS RD, Jenni Grover MS RD, and Kate Queen MD
It's time to get off the ride.
Feeling like your weight loss efforts are hitting a wall? You're not alone. But what if the key to success lies not just in what you eat, but how your body responds to it too? That’s why it’s so important to understand the role that insulin resistance can play in your health journey.
So what is insulin resistance?
Insulin: Your Body's Blood Sugar Gatekeeper
Imagine insulin as a key that unlocks your cells, allowing sugar (glucose) from your bloodstream to enter your body and get converted into fuel. When this system works smoothly, your blood sugar stays balanced, and you feel energized.
The Plot Twist: Insulin Resistance
Over time, however, factors like genetics, weight gain, and inadequate exercise can lead your cells to become resistant to the signals that insulin is sending your body. This is called insulin resistance. As a result, sugar no longer gets converted into fuel. It stays trapped in your bloodstream instead, and eventually gets converted into fat.
Why Insulin Sensitivity Matters for Weight Loss
Here's the good news: reversing this process of insulin resistance can be a game-changer for weight loss—helping you to reduce fat stores, manage blood sugar, and reduce your cravings too.
Sounds good, right? But how do we go about actually making it happen? Here are some evidence-based tips:
Diet:
Focus on Whole Foods: Choose unprocessed fruits, vegetables, whole grains, and lean protein sources. These foods are packed with nutrients and fiber, which help regulate blood sugar.
Limit Refined Carbs: Sugary drinks, white bread, and pastries can spike blood sugar levels, increasing the risk of insulin resistance. Opt for complex carbohydrates like sweet potato or quinoa that release sugar slowly.
Healthy Fats are Your Friend: Include healthy fats like avocado, nuts, and olive oil in your diet. These fats promote satiety—meaning you’re less likely to crave sugary snacks and treats—and may improve insulin sensitivity.
Monitor Results: Ask your dietitian or healthcare provider about getting a prescription for a Continuous Glucose Monitor (CGM). These wearable devices can help you monitor blood glucose levels in real time—identifying how the foods you eat influence your blood sugar, and potentially helping you to eliminate trigger foods that lead to spikes.
Exercise:
Move Your Body: Regular physical activity improves insulin sensitivity and helps burn calories. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Strength Training Matters: Muscle mass helps your body use glucose more effectively. That’s just one of the reasons why it’s so important to incorporate strength training or resistance workouts into your exercise routine.
Lifestyle:
Prioritize Sleep: When you're sleep-deprived, your body produces more stress hormones like cortisol, which can worsen insulin resistance. Fatigue can also increase your cravings for sugary, processed foods. So aim for 7-8 hours of quality sleep each night.
Set a Routine: You can increase your chances of a good night’s sleep by limiting caffeine and alcohol, setting regular bedtimes and waking times, and avoiding screens before bed. Intermittent fasting—meaning limiting snacks and meals to a 10-12 hour window—may also help improve sleep, and has been shown to improve how your body manages blood sugar.
Manage Stress: Chronic stress can raise blood sugar levels. Practice stress-reduction techniques like yoga, meditation, or deep breathing exercises. Consider journaling or intention setting to focus your mindset on well-being.
By improving insulin sensitivity through diet, exercise, and healthy lifestyle habits, you can unlock a powerful tool for weight loss and overall well-being. So, take control, tame that blood sugar roller coaster, and reach your weight loss goals with confidence!
What would you like help with?
Weight Loss and Weight Maintenance
Blood Glucose Management, Diabetes, Insulin Resistance, Hypertension, High Cholesterol, Thyroid Disease, Hormonal Health
Polycystic Ovarian Syndrome (PCOS), Perimenopause/Menopause
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