Part 12 of the harmonising hormones series.
Insulin is the hormone most affect by diet and it goes on to orchestrate the activity of many other hormones. Insulin insensitivity therefore not only has consequences for metabolic health and weight gain but can also have negative effects on your other hormones and the roles they play in body.
Know that you have the power to create awesome health outcomes for yourself by improving insulin sensitivity and the below will offer some tips on how to do so.
Let’s dip into some biology so we know a bit more about insulin, then we’ll get into tools to manage and improve insulin sensitivity and blood sugar levels.
The role of insulin
Insulin is created in the pancreas by so called beta cells and essentially coordinates a complex system of hormonal balance and energy storage. Blood glucose is regulated by two other important hormones produced in the pancreas named glucagon and somatostatin. Insulin should be at healthily low levels after a period of fasting and rise upon ingestion of food. It rises as it works to shuttle energy from food into our cells and balance blood sugar levels. If insulin is chronically elevated, this is a sign of insulin resistance and poor blood sugar control.
How fat is stored is largely orchestrated by insulin. Energy from food is stored as glycogen by the liver and muscles and when their max capacity is reached insulin signals the fat cells to start mopping up the excess and storing it as triglycerides. Insulin also works to inhibit the breakdown of fat and reducing activity of enzymes in the body that would otherwise facilitate this process. To top it all off, excretion of excess sodium and supporting memory and cognition are also all achieved by this super important hormone.
Insulin resistance?
When your need ever increasing levels on insulin to drive glucose as fuel into cells. After some time, insulin becomes less effective at lowering blood glucose. The resulting high glucose decreases the capacity of the liver to create sex hormone binding globulin (SHBG) which is the protein that binds to testosterone to keep it from wreaking havoc on your system. High insulin encourages greater androgen production by the ovaries. This is where we make the connection between PCOS, excess androgens and insulin insensitivity. Insulin resistance interferes with normal with fat storage process which has down stream affects on weight management, blood glucose levels, energy and function.
Insulin resistance should absolutely be jumped on as it can also lead to cognitive decline (dementia, alzheimers). It is associated with systematic inflammation and the development of some cancers and stroke as well as the onset of diabetes and weight gain. Further down the track these issues will age you faster, lead to poor organ reserve, diminish liver function and significantly effect your other hormones.
I appreciate that’s a bleak picture to be painting but the importance of insulin sensitivity really can’t be overstated and you can take heart! There are so many interventions you can make to improve this system.
Interplay with your other hormones
All hormones work in a balance each other, the excess of one contributing to the excess or decrease of another. Insulin resistance will cause an excess of androgens and decrease in oesterogen. This implicates insulin resistance in the symptoms associated with low oestrogen such as decreased sex drive, poorer mood and changes in body composition.
Having this hormone out of balance can also have serious negative effects on a woman’s process through puberty and menopause. Insulin resistance and its effects on your metabolic health and other hormones can also effect fertility making it much harder to conceive as insulin resistance inhibits ovulation. Insulin resistance throughout pregnancy can lead to many poor outcomes for both mother and baby. Note that the male partner should also seek to optimise insulin and body composition as he has an important role in conception too as well as seeking a solid foundation of health going into fatherhood.
Signs of low insulin:
- Shakiness
- Headaches
- Lethargy
- Anxiety
- Reduced vision
- Fainting
Signs of high insulin:
- Elevated triglycerides
- Infertility
- Weight gain
- Skin tags
- High blood pressure
- Type 2 diabetes
- Pre-diabetes
- Atherosclerosis (the hardening of your arteries)
Causes of insulin resistance and where you can seek to make a difference!
- not enough regular exercise
- excess of processed carbohydrates and sugars
- lack of fibre and protein in your diet to balance blood sugar levels
- excess alcohol
- not enough muscle reserve, muscle being an organ that greatly improves insulin sensitivity and metabolism.
- A short (15 minute) walk after meals will improve blood glucose levels.
- Lower carb diets that include quality sources of fibre and protein can help to improve insulin resistance. Check out the recipes below for some ideas.
As you can see from the above, there are many areas where you can take control of your health and you have every reason to feel excited about the actions you can take! If you feel you need a coach who can guide you through training and nutrition to feel more energetic, control your weight and feel stronger as you age then get in touch, I would love to help you!
Further Reading and Resources:
Gupta, A. (2021). Understanding insulin and insulin resistance. Elsevier.
Haines, M. S., Dichtel, L. E., Santoso, K., Torriani, M., Miller, K. K., & Bredella, M. A. (2020). Association between muscle mass and insulin sensitivity independent of detrimental adipose depots in young adults with overweight/obesity. International journal of obesity (2005), 44(9), 1851–1858. https://doi.org/10.1038/s41366-020-0590-y
Kirn, T. F. (2006). Moderately Low-Carb Diet Helps Insulin Resistance. Family Practice News, 36(22), 20-. https://doi.org/10.1016/S0300-7073(06)74173-1
Lei, R., Chen, S., & Li, W. (2024). Advances in the study of the correlation between insulin resistance and infertility. Frontiers in endocrinology, 15, 1288326. https://doi.org/10.3389/fendo.2024.1288326
Suba Z. (2012). Interplay between insulin resistance and estrogen deficiency as co- activators in carcinogenesis. Pathology oncology research : POR, 18(2), 123–133. https://doi.org/10.1007/s12253-011-9466-8
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