By Sayuri Barritt, RD 11/24/24
I am sure you have heard of the term "Insulin resistance" before. Your doctor may have said that you have the sign of insulin resistance, which may be causing your metabolic disorders including weight gain, blood sugar disturbance, or elevated cholesterol.
This metabolic condition is very common among those in midlife, especially women. Due to the declined estrogen that occurs in perimenopause and menopause can affect your body's ability to process sugar or carbs that go into your body.
How does insulin resistance affect your body composition, and how can you prevent or reduce the risk to make your weight loss journey easier and successful in midlife?
Let's stary by understanding what insulin resistance is and what it does to your body.
Insulin resistance is the situation when your body cells do not recognize the presence of carbs (or sugar in blood). In healthy cells, when carbohydrates get broken down into absorbable unit then they go into blood floating around to be available for the body cells and organs to use for energy for bodily functions.
The most metabolically active organs such as heart, liver, and muscles rely on the sugar in the blood for quick energy to keep you alive. But, they need a signal for the glucose presence. This is when insulin comes in play. As blood sugar level increase after a meal, your pancreas releases the hormone called insulin. This insulin acts as a messenger for the body cells that there is sugar in the blood available for energy sources. Then, each organ and tissues uptake sugar from the blood, reducing blood sugar level to normal [1].
However, with insulin resistance, these organs and tissues do not recognize the sugar even though insulin keeps telling them the presence of energy source. The results? The blood sugar levels remain elevated and your pancreases continue to secrete insulin in an effort to reduce blood sugar level to healthy range. This condition, known as insulin resistance, can eventually lead to weight gain, increased inflammation, and diabetes if not treated.
Insulin resistance is also associated with increased body fat, which is common among women in midlife when muscle loss and fat gain accelerate due to hormonal shifts and reduced activity levels.
Here are common signs and symptoms of insulin resistance:
Increased Hunger and Cravings
Weight Gain, Especially Around the Midsection
Fatigue
Skin Changes
High Blood Sugar Levels
Abnormal Cholesterol Levels
High Blood Pressure
Polycystic Ovary Syndrome (PCOS)
Brain Fog
Increased Waist-to-Hip Ratio
Then how insulin resistance can impact your weight loss journey? If you are in this state, basically, your body has trouble using energy sources from both carbs and body fat. You may feel constant hunger because the body can't recognize the sugar in blood. This can cause excess calorie intake and inflammation, making weight loss difficult. The body may also has trouble tapping into the body fat for energy because there is plenty of sugar in blood, and the body does not need to use fat for energy [2].
If you can manage your blood sugar levels, reducing the risk of insulin resistance, you have an easier time losing weight from body fat feeling more energized and confident.
How can you manage your blood sugar levels? Try these 3 proven trips!
#1: Ensure to include protein and fiber with each meal.
Surprisingly, many people are not hitting their optimal protein and fiber intake. When a meal, especially high carb meals, does not contain adequate protein and fiber, the blood sugar can spike up and lead to energy crashes. Eating adequate amount of protein and fiber can slow down digestion and absorption, providing the body with a steady amount of sugar. These nutrients can keep you satiated and energized throughout the day.
#2: Go for a walk 10 minutes after a meal.
Walking after a meal is one of the most effective and simple ways to improve insulin sensitivity. Physical activity, even light movement like walking, helps muscles use up sugar in the bloodstream without relying solely on insulin. A short, 10-minute walk after meals can reduce blood sugar spikes, support weight loss, and improve your overall metabolic health. Over time, this habit can make a big difference in reducing insulin resistance[3].
#3: Prioritize Strength Training
Muscle is one of the most metabolically active tissues in the body, requiring a constant supply of sugar (carbohydrates) as its primary energy source. When your muscles are stimulated through strength training, they produce receptors called GLUT4 on their surface[4]. These receptors are highly responsive to insulin and glucose, directing sugar into the muscles to meet physical and metabolic demands. The more muscle mass you have, the more GLUT4 receptors are activated, allowing your body to efficiently use glucose for energy. This reduces the need to store excess sugar as fat and can help improve insulin sensitivity, making it easier to manage your blood sugar levels and support long-term weight management.
Your health journey starts with small, consistent steps. Which of these tips will you try first? Share your thoughts in the comments!
Struggling with insulin resistance? Let’s work together to create a personalized plan for your health and weight loss goals. Contact me to learn more!
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