A 2021 Harvard study estimated that 1 in 3 American adults has some level of insulin resistance, many without even knowing it.¹
Our bodies are wired to maintain homeostasis through a variety of built-in regulatory systems.
When we eat, carbohydrates break down into glucose (sugar), which enters the bloodstream to be used as energy. If we don’t need all that glucose right away, our liver and muscles store the extra as glycogen. (If our glycogen stores are depleted and we’re not consuming carbohydrates, our bodies can also produce glycogen from amino acids.)
Take this scenario: You skip lunch during a busy workday and your energy dips. In response, your pancreas signals your liver to release stored glycogen, helping bring your blood sugar back into balance. On the flip side, when you eat a carb-heavy meal that spikes your blood sugar, the pancreas responds by releasing insulin, a hormone that ushers glucose into cells and tissues for immediate use or storage.
Insulin resistance happens when cells stop responding well to insulin. Glucose builds up in the blood instead of being absorbed. Over time, this can lead to chronically high blood sugar and eventually type 2 diabetes.
There are two primary contributors:
The function of our cells is directly tied to the health of their membranes, and that, in turn, depends heavily on the types of fats we eat.² Diets high in trans fats and partially hydrogenated oils, but low in monounsaturated and omega-3 fats, can make cell membranes rigid and less responsive to insulin.³
Fat accumulation, especially around the midsection, also plays a big role. When fat cells reach their capacity, they start releasing hormones like leptin and cortisol, which further impair insulin signaling. At the same time, they reduce production of adiponectin, a hormone that normally supports insulin sensitivity and helps regulate inflammation.4,5 When this balance is disrupted, it sets the stage for more fat storage and deeper metabolic dysfunction.
Consistently eating high-carb meals that lack fiber, protein, or fat leads to constant blood sugar spikes, keeping the pancreas on overdrive.⁶ These other macronutrients help slow glucose absorption, which eases the insulin demand.
Think of it like this: carrying a 5-pound weight (glucose) down the street is manageable. But add another 10 pounds (fiber and fat), and you naturally move more slowly. That’s what balanced meals do. They slow digestion and help your body maintain steady energy levels.⁷
You’ve probably heard that a quick carb like a banana or slice of toast is great before a workout. And that’s true! Exercise increases insulin sensitivity and encourages muscles to take up more glucose.⁸,⁹
But if you’re already dealing with insulin resistance, timing and food choices matter more. Opt for fiber-rich carbs like fruit or whole-grain toast over things like dates or white bread, which hit your bloodstream fast. And don’t forget post-workout protein, it’s crucial for recovery and helps stabilize insulin.
Just like a tough workout, daily stressors like rushing through traffic, skipping meals, doomscrolling, or even too much caffeine, can trigger your body’s stress response. This raises levels of hormones like adrenaline and cortisol, which prompt your liver to dump glucose into your bloodstream.¹⁰,¹¹ That’s why managing stress through things like breathwork, walks, journaling, or simply saying no to one more commitment isn’t just “self-care”, it’s blood sugar regulation.
You’ve likely heard it’s not ideal to drink coffee on an empty stomach. The real issue? Timing. Cortisol levels naturally spike in the morning and decline throughout the day. Having caffeine immediately after waking can create a **“double cortisol spike.”**¹²,¹³ Waiting an hour or two allows your cortisol to stabilize first, making your caffeine hit less taxing on your system.
When insulin resistance develops, your pancreas works harder to keep blood sugar in check. Over time, it can wear out. Supporting insulin sensitivity isn’t just about managing existing blood sugar issues, it’s about preventing long-term strain on your pancreas and protecting your metabolic health.
The gold standard is a blood test—either a fasting glucose test or continuous glucose monitor. Chronically elevated levels are a clear sign something’s off.
You can also listen to your body. If you:
Feel tired all the time
Crave sugar or carbs often
Hold on to belly fat
Feel hungry shortly after eating
Are always thirsty or urinating frequently
…it may be time to reassess your diet and habits.
Ask yourself:
Am I supporting my pancreas…or constantly demanding more from it?
What we eat doesn’t just impact how we feel today, it shapes our cellular health, which is the foundation of every system in the body. Insulin resistance is not an inevitable part of aging or modern life. By prioritizing balanced meals, stress management, and mindful choices, you can support your body’s natural insulin response and safeguard your long-term health.
