Insulin Resistance
Insulin resistance is a physiological condition where cells in the muscles, fat, and liver do not respond appropriately to insulin, necessitating higher levels of the hormone to maintain glucose homeostasis. It is a foundational driver of the metabolic syndrome, affecting approximately 25-35% of the adult population in Western nations. Left unaddressed, it is the primary precursor to type 2 diabetes, non-alcoholic fatty liver disease (NAFLD), and cardiovascular disease. Its impact extends beyond glucose, influencing hormonal balance, systemic inflammation, and cognitive health. Identifying IR before your HbA1c and fasting blood glucose begin to move is essential to maintaining health-related quality of life. (Pre)diabetes does not happen overnight, and symptoms develop slowly over months to years, so people tend not to notice symptoms until they are impacting their life and their physiology becomes more difficult to correct.
Are you experiencing...
Central or abdominal obesity (increased waist circumference)
Energy crashes
Post-meal lethargy
Brain fog, reduced mental clarity
Cravings for sugar and refined starches
Increased reliance on stimulants
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Schedule a clinical assessment with Dr. Connor Anderson to build your personalized roadmap.
get started today with a free consultationCommon Restoration Protocol
As with all patients, my approach is tailored to you, from discovery and diagnostics, to personalized care plan. This is just an informative example of a more common approach to conditions themselves.
01. Functional Analysis
The diagnostic approach to insulin resistance focuses on identifying metabolic dysfunction long before it manifests as overt type 2 diabetes. We prioritize assessing dynamic insulin responses rather than relying solely on fasting blood glucose. By evaluating the relationship between fasting glucose and insulin (HOMA-IR) alongside markers of systemic inflammation and lipid metabolism, we can detect cellular resistance early and implement interventions to restore metabolic flexibility.
02. Introduction to Care
The therapeutic management of insulin resistance is built upon four pillars: restoring cellular sensitivity, reducing the glycemic burden on the pancreas, resolving systemic inflammation, and optimizing mitochondrial function. Our protocol utilizes a 'lifestyle-first' approach supplemented by evidence-based botanicals and minerals to re-establish metabolic flexibility and prevent chronic disease progression. It is important to note that nutraceuticals and lifestyle interventions effective for diabetes are not always suitable for isolated IR. Mechanism and dose are important to consider to reduce the risk of low blood sugar. The following is a foundational therapy for nutrition and lifestyle, with nutraceuticals serving as adjunctive therapies. These interventions may not be applicable to diabetes management, and personalized medical advice from your doctor is essential for considering the correct options for you.
03. Pillars of Improvement
Dietary Strategy
Focus on whole, unprocessed foods with a low glycemic load. Paleolithic diets have been shown to be more effective than other healthy diets, but this effect may not persist beyond 6 months. Prioritize high fiber intake (35-50g/day) and adequate protein (1.2-1.6g/kg) to stabilize blood sugar and improve satiety.
Exercise Prescription
A combination of resistance training at least 3 times per week to increase muscle glucose uptake and Zone 2 aerobic activity to improve mitochondrial density and fat utilization.
Sleep Protocol
Prioritize 7-9 hours of quality sleep. Sleep deprivation acutely increases cortisol and decreases insulin sensitivity by up to 30% after just one night.
Stress Management
Implementation of daily mindfulness or breathwork to reduce HPA-axis activation. Chronic cortisol elevation promotes gluconeogenesis and visceral fat deposition (i.e. unnecessarily high blood glucose levels and holding onto fat in your mid-section and around your organs)
Continuous Glucose Monitoring
provides a real-time view of how the body handles glucose throughout the day, offering valuable insight into early insulin resistance that may not yet appear on standard blood tests. By tracking glucose responses to meals, exercise, sleep, and stress, a CGM can reveal exaggerated post-meal spikes, prolonged elevations, or rapid drops that indicate impaired insulin sensitivity—even when fasting glucose and HbA1c remain within normal ranges. This allows for individualized identification of dietary patterns, meal timing, and lifestyle factors that destabilize blood sugar, and helps guide targeted interventions aimed at improving metabolic flexibility.
Frequently Asked Questions About Insulin Resistance
Is insulin resistance permanent, or can it be reversed?
While genetics play a role, insulin resistance is highly responsive to lifestyle changes. Through targeted dietary strategies, specific exercise modalities, and metabolic support, most patients can significantly improve their insulin sensitivity and even reverse the progression toward type 2 diabetes.
Why is my fasting glucose normal if I have symptoms of insulin resistance?
Many patients have normal fasting glucose because their pancreas is overworking to produce high levels of insulin to keep blood sugar down. This 'hyperinsulinemia' can cause symptoms like fatigue, weight gain, and cravings even when standard glucose tests appear normal.
What are the most common physical signs of insulin resistance?
The most common signs include increased persistent fatigue or sleepiness after meals, especially following carbohydrate-rich foods, frequent hunger or cravings shortly after eating, and difficulty losing fat despite regular exercise or calorie control. Many individuals notice gradual weight gain with a preference for abdominal or visceral fat accumulation, along with afternoon energy crashes, brain fog, or reduced mental clarity. Insulin resistance may also present with irritability when meals are delayed, increased reliance on caffeine or sugar for energy, disrupted sleep with nighttime awakenings, elevated triglycerides, mildly increased blood pressure, skin tags or darkened skin at the neck or underarms, and early hormonal changes such as reduced libido or erectile dysfunction in men and worsening menstrual symptoms in women.
Do I have to follow a ketogenic diet to fix my insulin resistance?
Not necessarily. While reducing refined carbohydrates is essential, the focus should be on glycemic load and fiber density. Many patients find success with a Mediterranean-style low-glycemic diet, paleolithic diet, or intermittent fasting rather than strict ketosis.