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Beta cells in the pancreas produce insulin and release it into the bloodstream after you eat. Insulin enables body cells — such as muscle, fat, and heart cells — to absorb the sugar from food and use it for energy and other essential activities.
When you eat, you do not immediately use all the energy they get from a meal. Insulin helps the body to store glucose in the liver as glycogen. The liver releases it when blood sugar levels are low, or when a person needs more energy.
Insulin is essential for regulating blood sugar, ensuring that levels remain within certain limits, and
stopping them from rising too high or falling too low.
What is insulin resistance?
Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up.
Insulin resistance syndrome includes a group of problems like obesity, high blood pressure, high cholesterol, and type 2 diabetes. It could affect as many as 1 in 3 Americans. You might also hear it called metabolic syndrome.
Symptoms of Insulin Resistance
You can't tell that you have insulin resistance by how you feel. You'll need to get a blood test that checks your blood sugar levels.
Likewise, you won’t know if you have most of the other conditions that are part of insulin resistance syndrome (high blood pressure, low "good" cholesterol levels, and high triglycerides) without seeing your doctor.
Some signs of insulin resistance include:
Things that can make this condition more likely include:
Fasting Glucose >100-125
Glucose tolerance test 140 – 199 after second test
A1C of 5.7% – 6.4%
Some of the ways that you can address Insulin resistance is and there by improve insulin sensitivity:
Likewise, a 2015 double-blind, placebo-controlled trial in the Annals of Nutrition and Metabolism showed that chromium supplementation lowered insulin levels in women with polycystic ovary syndrome. Those who took the chromium also saw improvements in their cholesterol profile. A 2016 study also showed that chromium picolinate could reduce insulin resistance in female patients while also helping control their menstrual cycles.
A 2018 study demonstrated that chromium could lower insulin resistance in women with diabetes and polycystic ovarian syndrome. This important trace mineral should be considered by anyone trying to improve their metabolic profile.
Selenium
According to a 2013 study of women in Turkey, those with PCOS and insulin resistance had lower selenium levels in their blood when compared to women without the condition. It is believed that this mineral deficiency plays a role in the cause of PCOS and the regulation of hormone and insulin levels.
A 2014 randomized, double-blind, placebo-controlled study showed selenium could be helpful in women with PCOS. Specifically, selenium could lower insulin levels and help improve cholesterol profiles, such as lowering triglycerides and LDL (bad) cholesterol.
A 2018 randomized, double-blind, placebo-controlled study evaluated selenium supplementation in those with congestive heart failure and insulin resistance. The researchers concluded that 12 weeks of selenium supplementation had beneficial effects on insulin metabolism.
Berberine
A 2015 study in the Journal of Ethnopharmacology showed that berberine could be helpful in lowering blood sugar and total cholesterol levels. In addition, it seemed to help elevate HDL (good) cholesterol, which is associated with protection against heart attacks.
A 2012 study showed that berberine could be helpful in improving insulin sensitivity, which ultimately helps to lower both blood insulin and glucose levels.
A 2010 study in Biochemical Pharmacology showed berberine activated GLP-1, which promotes insulin secretion and ultimately helps control blood glucose.
Omega 3 Fatty Acids
A 2009 study showed that women with PCOS and insulin resistance who had a fatty liver could reduce the amount when omega-3 fatty acids were consumed. The researchers also noted an improvement in blood pressure and triglycerides.
A 2011 study also showed that increased intake of omega-3 fatty acids could help reduce bioavailable testosterone in women with PCOS and insulin resistance. A 2018 study also showed that flaxseed could help reduce insulin levels in women with PCOS in addition to reducing insulin resistance.
N-Acetyl Cysteine
A 2015 meta-analysis study published in Obstetrics and Gynecology International showed that women with insulin resistance and PCOS who were given NAC were more likely to ovulate, become pregnant, and deliver a baby compared to women who were given a placebo pill. There were no negative effects seen in the women who took the NAC.
A separate 2015 study of women with PCOS compared NAC taken at a dose of 600 mg three times per day and the prescription drug metformin at a dose of 500 mg three times per day. The researchers concluded that NAC could lower fasting blood sugar and cholesterol better than the pharmaceutical drug metformin.
Lastly, a 2020 study using an animal model also showed that NAC supplementation could help reduce insulin resistance.
Keep in mind that there are foods that should be avoided if you are tracking and wanting to reverse Insulin resistance. Food such as the following should be avoided:
A study in by the Department of Laboratory Medicine, Division of Clinical Pharmacology, Karolinska Institute, Karolinska University Hospital, SE-14186, Stockholm, Sweden showed that a single dose of 500mg testosterone enanthate showed a 15% increase in total cholesterol levels for 2 – 3 days after injection. That’s a single dose. Anyone that has ran their cholesterol levels after a cycle know how their levels van get elevated. The best thing we can do is monitor it and make extra efforts to help lower our LDL while increasing our HDL.
Beta cells in the pancreas produce insulin and release it into the bloodstream after you eat. Insulin enables body cells — such as muscle, fat, and heart cells — to absorb the sugar from food and use it for energy and other essential activities.
When you eat, you do not immediately use all the energy they get from a meal. Insulin helps the body to store glucose in the liver as glycogen. The liver releases it when blood sugar levels are low, or when a person needs more energy.
Insulin is essential for regulating blood sugar, ensuring that levels remain within certain limits, and
stopping them from rising too high or falling too low.
What is insulin resistance?
Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up.
Insulin resistance syndrome includes a group of problems like obesity, high blood pressure, high cholesterol, and type 2 diabetes. It could affect as many as 1 in 3 Americans. You might also hear it called metabolic syndrome.
Symptoms of Insulin Resistance
You can't tell that you have insulin resistance by how you feel. You'll need to get a blood test that checks your blood sugar levels.
Likewise, you won’t know if you have most of the other conditions that are part of insulin resistance syndrome (high blood pressure, low "good" cholesterol levels, and high triglycerides) without seeing your doctor.
Some signs of insulin resistance include:
- A waistline over 40 inches in men and 35 inches in women
- Blood pressure readings of 130/80 or higher
- A fasting glucose level over 100 mg/dL
- A fasting triglyceride level over 150 mg/dL
- HDL cholesterol level under 40 mg/dL in men and 50 mg/dL in women
- Patches of dark, velvety skin called acanthosis nigricans
Things that can make this condition more likely include:
- Obesity, especially belly fat
- Inactive lifestyle
- Diet high in carbohydrates
- A family history of diabetes
- Smoking
- Ethnicity -- it’s more likely if your ancestry is African, Latino, or Native American
- Age -- it’s more likely after 45
- Hormonal disorders like Cushing’s syndrome and acromegaly
- Steroids, antipsychotics, and HIV medications
- Sleep problems like sleep apnea
Fasting Glucose >100-125
Glucose tolerance test 140 – 199 after second test
A1C of 5.7% – 6.4%
Some of the ways that you can address Insulin resistance is and there by improve insulin sensitivity:
- Getting more sleep
- More Exercise- most of us already do this
- Lose Weight
- Reduction of Stress- This to me is one of the toughest areas to reduce
- Eat a diet with high soluble fiber
- Cut down on Carbs – Also hard if you are trying to gain
- Avoid Trans Fats
- Some supplements can aide in reducing insulin resistance:
- Chromium
Likewise, a 2015 double-blind, placebo-controlled trial in the Annals of Nutrition and Metabolism showed that chromium supplementation lowered insulin levels in women with polycystic ovary syndrome. Those who took the chromium also saw improvements in their cholesterol profile. A 2016 study also showed that chromium picolinate could reduce insulin resistance in female patients while also helping control their menstrual cycles.
A 2018 study demonstrated that chromium could lower insulin resistance in women with diabetes and polycystic ovarian syndrome. This important trace mineral should be considered by anyone trying to improve their metabolic profile.
Selenium
According to a 2013 study of women in Turkey, those with PCOS and insulin resistance had lower selenium levels in their blood when compared to women without the condition. It is believed that this mineral deficiency plays a role in the cause of PCOS and the regulation of hormone and insulin levels.
A 2014 randomized, double-blind, placebo-controlled study showed selenium could be helpful in women with PCOS. Specifically, selenium could lower insulin levels and help improve cholesterol profiles, such as lowering triglycerides and LDL (bad) cholesterol.
A 2018 randomized, double-blind, placebo-controlled study evaluated selenium supplementation in those with congestive heart failure and insulin resistance. The researchers concluded that 12 weeks of selenium supplementation had beneficial effects on insulin metabolism.
Berberine
A 2015 study in the Journal of Ethnopharmacology showed that berberine could be helpful in lowering blood sugar and total cholesterol levels. In addition, it seemed to help elevate HDL (good) cholesterol, which is associated with protection against heart attacks.
A 2012 study showed that berberine could be helpful in improving insulin sensitivity, which ultimately helps to lower both blood insulin and glucose levels.
A 2010 study in Biochemical Pharmacology showed berberine activated GLP-1, which promotes insulin secretion and ultimately helps control blood glucose.
Omega 3 Fatty Acids
A 2009 study showed that women with PCOS and insulin resistance who had a fatty liver could reduce the amount when omega-3 fatty acids were consumed. The researchers also noted an improvement in blood pressure and triglycerides.
A 2011 study also showed that increased intake of omega-3 fatty acids could help reduce bioavailable testosterone in women with PCOS and insulin resistance. A 2018 study also showed that flaxseed could help reduce insulin levels in women with PCOS in addition to reducing insulin resistance.
N-Acetyl Cysteine
A 2015 meta-analysis study published in Obstetrics and Gynecology International showed that women with insulin resistance and PCOS who were given NAC were more likely to ovulate, become pregnant, and deliver a baby compared to women who were given a placebo pill. There were no negative effects seen in the women who took the NAC.
A separate 2015 study of women with PCOS compared NAC taken at a dose of 600 mg three times per day and the prescription drug metformin at a dose of 500 mg three times per day. The researchers concluded that NAC could lower fasting blood sugar and cholesterol better than the pharmaceutical drug metformin.
Lastly, a 2020 study using an animal model also showed that NAC supplementation could help reduce insulin resistance.
Keep in mind that there are foods that should be avoided if you are tracking and wanting to reverse Insulin resistance. Food such as the following should be avoided:
- sweetened beverages, including fruit juices, soda, and fountain drinks
- alcohol, particularly beer and grain alcohol, especially in large quantities
- starchy vegetables, such as potatoes and yams (especially without skin), pumpkin, corn
- processed snacks and boxed foods
- sugary sweets, such as cupcakes, ice cream, or chocolate bars
- refined grains, such as white bread, rice, pasta, and flour-based foods, which are lower in fiber than whole grain versions
- dairy from cows, especially milk
- fried foods, even if it is a type of food that would be less harmful cooked another way, such as vegetables
- foods high in saturated fats, including chocolate, butter, and salt pork
A study in by the Department of Laboratory Medicine, Division of Clinical Pharmacology, Karolinska Institute, Karolinska University Hospital, SE-14186, Stockholm, Sweden showed that a single dose of 500mg testosterone enanthate showed a 15% increase in total cholesterol levels for 2 – 3 days after injection. That’s a single dose. Anyone that has ran their cholesterol levels after a cycle know how their levels van get elevated. The best thing we can do is monitor it and make extra efforts to help lower our LDL while increasing our HDL.
