Insulin Resistance

Insulin resistance occurs when muscle, fat, and liver cells do not respond properly to insulin, a hormone that helps glucose enter cells for energy. To compensate, the pancreas produces increasing amounts of insulin. Over time, the pancreas may not keep up with demand, leading to elevated blood sugar levels and eventually type 2 diabetes.

Risk factors for insulin resistance include excess body fat especially around the abdomen, physical inactivity, a diet high in processed carbohydrates and added sugars, chronic stress, poor sleep quality, and genetic predisposition. It is estimated that up to one-third of adults in the United States have some degree of insulin resistance, though many are unaware of it.

Insulin resistance can often be reversed or significantly improved through lifestyle modifications. Regular exercise, particularly combining cardiovascular activity with resistance training, increases insulin sensitivity. Dietary changes such as reducing refined carbohydrates, increasing fiber intake, and consuming adequate protein help stabilize blood sugar. Weight loss of even 5 to 7 percent of body weight has been shown to dramatically improve insulin sensitivity.