Understanding Insulin Resistance: What It Is And Why it Matters

Last week, we talked about how sugar and flour hijack your brain—flooding it with feel-good chemicals that drive cravings and override your best intentions. But there’s another layer to the story that’s just as important: what these foods are doing to your hormones and metabolism.

Let’s talk about insulin—a key hormone that’s quietly running the show.

What Is Insulin, and Why Should You Care?

Insulin is your body’s blood sugar manager. When you eat ,your blood sugar rises. In response, your pancreas releases insulin to move that sugar into your cells for energy or storage. It then lowers blood glucose to keep it in the normal range.

Here’s the problem: when we constantly eat high-sugar, high-flour foods, insulin levels stay elevated. Over time, your cells stop responding to insulin’s knock at the door. So your body produces even more insulin to get the job done. In essence it is scrambling to either use it for energy or storage. If one is sedentary then there's less chance for usage and it eventually gets stored in the liver, in and around the organs as visceral fat, and everywhere else that we usually don't want them --- subcutaneous belly fat, thighs, etc. This is called insulin resistance—and it’s a major roadblock to lasting weight loss, stable energy, and hormone balance.

Insulin resistance is usually a precursor to developing diabetes. If you already have diabetes, chances are you spent years, even decades, in the insulin resistance stage, before that delicate balance of glucose and insulin response tipped over into pre-diabetes, then diabetes. Our bodies are amazing in this way that it can take the "lifestlyle abuse" for so long! Some of my patients spend years being told they have pre-diabetes and continue on with their lifestyle. "I don't have diabetes yet!" It is not ok to ignore pre-diabetes, or insulin resistance for that matter. The end organ damage (cardiovascular disease, neuropathy, retinopathy, kidney disease) start happening although in a less sinister trajectory, it is still happening. I've had patients who have just hit the diagnosis of diabetes with an A1c of 6.5 but already have neuropathy.

Grab this opportunity to recognize it early and prevent it with lifestyle change.

Walking is a great way to increase physical activity.

Who are at risk for developing insulin resistance?

• people with overweight or obesity

• age 45 and older

• family history of diabetes (parent or sibling)

• sedentary lifestyle

• history of gestational diabetes

• history of PCOS (polycystic ovarian syndrome)

Signs You May Have Insulin Resistance

Daytime sleepiness especially after a meal can be a sign of insulin resistance

• You feel tired after meals.

• You crave carbs and sugar, especially in the afternoon or evening.

• You carry extra weight around your belly.

• You feel “hangry” when you go too long without eating.

• You struggle to lose weight despite “doing everything right.”

If this sounds familiar, you’re not alone. Insulin resistance affects millions—especially busy professionals who are running on stress, skipping meals, and reaching for quick energy.

Excess belly fat is one of the signs of insulin resistance

So What Can You Do?

The good news? Insulin resistance is reversible, especially when caught early. Here are three first steps:

1. Cut back on added sugar and refined flour. (See last week’s post for where they’re hiding.)

2. Build meals around protein, fiber, and healthy fat. These keep blood sugar stable and reduce insulin spikes.

3. Don’t skip meals. Balanced eating throughout the day keeps your metabolism and hormones on track.

Insulin resistance isn’t about willpower—it’s a hormonal imbalance that can be healed with the right tools.

Do not give up. Your body isn’t the enemy. It is an amazing machine with intricate, innate check and balances. In my opinion it is a Divine Design and it’s trying to protect you. Now it’s time to love, nurture and work with this amazing gift you are given!

DISCLAIMER: Lea Famularcano, MD is a medical doctor, but she is not your doctor. Topics discussed are purely informational only. She is not offering medical advice on this website.  If you are in need of professional advice or medical care, you must seek out the services of your doctor or health care professional.