The latest statistics show that one in three adults has insulin resistance — which, for those unaccustomed, is an alarmingly high figure. Even more concerning is insulin resistance and blood sugar dysregulation is linked to eight of the top ten leading causes of death, making it something everyone should be paying attention to. So, even if insulin levels and blood sugar management haven’t been on your radar, they probably should be. And it’s not just about managing blood sugar, avoiding weight gain, or reducing the risk of diabetes. Insulin resistance can also impact your hormones, especially your sex hormones, causing a cascade of frustrating and confusing symptoms.
On a personal level, I had insulin resistance myself. It is down to genetics that make me less sensitive to insulin and at a higher risk of insulin resistance. As a result, my diet and lifestyle needed to change. With the right info and path forward, I was able to reverse my insulin resistance and get my health back on track.
Here’s what you need to know when it comes to insulin resistance, the key signs and how to navigate it.
What exactly is insulin resistance?
Insulin is a hormone made by the pancreas that allows your cells to absorb glucose (sugar) from your blood to use as energy. However, when your cells become less responsive to insulin, your pancreas has to produce more to compensate, in effect, it exhausts the pancreas and burns it out. This leads to elevated blood sugar levels, which can disrupt several systems in your body including your hormones.
Before we dive into how insulin resistance impacts your hormones, let’s look at some common symptoms to watch out for.
Common signs you might have insulin resistance
- Weight gain, especially around your middle
- Intense cravings for sugar or carbs
- Feeling sluggish or tired, especially after eating
- Struggling to lose weight despite a healthy diet and regular exercise
- Brain fog or difficulty focusing
- Feeling hungry shortly after meals
- Skin changes, such as dark patches (acanthosis nigricans)
- Mood swings and irritability
- Skin tags
- Darkened patches of skin
- Dry skin (in particular lower legs)
- Bloating, reflux and indigestion
If more than 4 symptoms are resonating with you, , insulin resistance could be a significant factor in your health challenges—and it might also be behind some of your hormonal issues.
How does insulin resistance affect your hormones
Triggers excess androgen production
Elevated insulin levels can overstimulate your ovaries, causing them to produce more androgens (male hormones) like testosterone. While women do naturally make small amounts of testosterone, too much can lead to issues like polycystic ovary syndrome (PCOS), irregular periods, reduced ovulation, acne (especially cystic acne on back, chest and around the jaw/chin area), excess body hair (hirsutism), and hair thinning/hair loss.
Linked to polycystic ovary syndrome (PCOS)
If you’re dealing with PCOS, insulin resistance is often a key player. Higher insulin levels drive up androgen production, which can interfere with ovulation, causing irregular or missed periods. The hormonal imbalance can also make it harder to fall pregnant.
Reduces sex hormone-binding globulin (SHBG)
Insulin resistance can reduce SHBG levels—a protein that binds to hormones like oestrogen and testosterone. Lower SHBG means more free-floating hormones, leading to symptoms like oestrogen dominance, which can cause PMS, heavy periods, breast tenderness, and mood swings.
Causes menstrual irregularities
Hormonal imbalances caused by insulin resistance can throw your menstrual cycle out of whack. You might notice longer or shorter cycles, missed periods, or unusually heavy or irregular bleeding due to disrupted ovulation. Insulin resistance can also impact the pituitary gland’s release of gonadotropins—the hormones that regulate your menstrual cycle and ovulation. When these hormones are out of balance, it can lead to irregular cycles.
Raises the risk of gestational diabetes
Insulin resistance tends to increase during pregnancy, raising the risk of gestational diabetes. This condition can pose risks for both mother and baby, making it crucial to manage insulin resistance well before you conceive.
Impairs fertility
Insulin resistance can interfere with ovulation and hormone balance, making it harder to get pregnant. Addressing insulin resistance is key to restoring regular ovulation and improving fertility outcomes.
Promotes weight gain and abdominal fat
One of the most frustrating effects of insulin resistance is weight gain, particularly around the belly. Unfortunately, abdominal fat can further worsen insulin resistance, creating a vicious cycle that also disrupts your hormones.
How to test for insulin resistance
If you suspect you might have insulin resistance, these blood tests can help confirm it:
- Fasting insulin: Ideally around 5 µU/mL; levels above 7 µU/mL suggest insulin resistance.
- Fasting blood glucose: Should be under 5.0 mmol/L.
- HbA1C: A measure of average blood sugar over three months; 4% – 5.6% is ideal, with anything higher indicating potential insulin resistance, prediabetes, or diabetes.
Note: Fasting means no food or drink (except water) for 12 hours before your test—including no supplements.
How to manage and reverse insulin resistance
Addressing insulin resistance isn’t just about managing blood sugar—it’s also about balancing your hormones. Many people have successfully reversed insulin resistance with targeted lifestyle changes and nutrition, leading to profound health improvements.
Here are some strategies that work:
- Focus on balanced, whole foods: A nutrient-dense, low glycaemic index (GI) diet with plenty of leafy greens, protein, and healthy fats can help stabilise blood sugar. Starting your day with a low-carb breakfast is particularly helpful.
- Get moving: Regular physical activity, especially strength training and walking, can significantly improve insulin sensitivity and hormone balance.
- Manage stress: Chronic stress can worsen both insulin resistance and hormonal imbalances. Adaptogenic herbs, magnesium, adequate protein, and quality sleep can help balance cortisol levels.
- Support with supplements: Specific supplements and herbal medicine can aid insulin sensitivity and hormonal balance. Always consult your doctor prior to embarking on this.
- Prioritises: Poor sleep can dramatically increase insulin resistance and disrupt hormone production. Even one night of bad sleep can temporarily cause insulin resistance levels similar to those seen in type 2 diabetes.
- Feed you gut: Your microbiome plays a significant role in blood sugar & insulin balance. Eat plenty of prebiotic foods (asparagus, onion, garlic, green leafy vegetables, green tea, olive oil) and fermented foods (sauerkrauts, pickles, apple cider vinegar, kimchi).
