Reversing Insulin Resistance
For many people, starting a weightloss journey can be life changing. Seeing your body shape into a more lean, muscular and healthier form that you haven’t seen in years can be extremely gratifying. For most, this journey when done consistently, can produce amazing results. But for some, losing weight can be painfully difficult. Ironically, instead of losing weight, a lot of people suffering with Insulin Resistance find that the weight just seems to be “packing on”. Despite countless “fad” diets and failed work out attempts, they just can’t seem to shed the extra weight. It wasn’t until I began testing for Insulin Resistance in my Medical Weight loss practice, that I was able to give my clients the necessary guidance to manage this seemingly precarious disorder.
What is Insulin Resistance
Before we get way ahead of ourselves, lets spend some time understanding a bit more about Insulin Resistance. Insulin, is a hormone produced by the pancreas, that helps to balance blood glucose levels, which is your body’s main source of energy. Insulin is released in response to increased glucose levels after a snack, meal or abnormally high levels of blood sugar. It is not to be confused with Type 2 Diabetes. Insulin Resistance, although it can contribute to the development of Diabetes, is not the same as Type 2 Diabetes.
To be perfectly clear, Insulin Resistance is a disorder that occurs when your body rejects the effects of insulin on the cells causing blood sugar levels to rise. Insulin Resistance makes losing weight extremely difficult, and can lead to chronic health conditions such as Diabetes, Heart disease, and Metabolic syndrome.
What Causes Insulin Resistance
The main cause of Insulin Resistance is typically idiopathic, meaning we really don’t know why it happens. However, there are some very key risk factors that increases the likelihood of developing Insulin Resistance.
- Central Obesity
- 45 years or older
- Black, Hispanic and Asian Ethnicities
- Family History of Insulin resistance and/or Diabetes
- Diet high in Carbohydrates
- Sedentary Lifestyle
- Chronic Stress
- Gestational Diabetes
- History of High blood pressure and/or Elevated cholesterol levels
- Metabolic Syndrome (High blood pressure, High cholesterol, and central obesity)
- Hormonal disorders such as PCOS, Cushings disease and Acromegaly
Certain medications have been linked to Insulin resistance such as those used in the treatment of Psychosis , HIV and Steroids.
Diagnosis
Although Insulin resistance affects nearly 60 million Americans, it is typically asymptomatic and not apart of your routine screening. Patients may present with signs of Insulin Resistance such as thick, dark discolored skin patches along the sides of the face, around the neck and within skin folds. In those same areas, there may also be noticeable skin tags. Other symptoms used to diagnose IR may also include irregular menstrual cycles and excessive hair growth.
Routine screening for Insulin Resistance is not a common practice among Primary Care providers. Instead, many PCPs will opt to screen for prediabetes and diabetes using hemoglobin A1C levels or Oral Glucose Tolerance testing. Granted, these screenings are crucial, but are detecting IR much earlier than the development of prrediabetes or diabetes should be a priority. Screening at risk patients using Cardio IQ Insulin Resistance labs is ideal for identifying patients up to 10 years before the development of Prediabetes or Type 2 Diabetes. In my practice, we are focused on a prevention model of medicine , rather than Treatment. Cardio IQ Insulin Resistance testing is a reliable test done to assess for Insulin Resistance, and the body’s ability to respond to glucose levels in the blood stream. With proper assessment, this test is commonly covered by insurance, and is great resource to have a real conversation about the current health status of the patient and together formulate a plan of action pf prevention.
Reversing Insulin Resistance
Good news! Insulin Resistance is reversible. With proper diet, exercise, weightloss and medications , you can reverse IR and change the outlook of your health.
The number 1 most effective way to start reversing IR is to get active. Regular exercise of at least 30 mins per day, 3-5 days per week for a minimum of 12 weeks is recommended. When I say get active, I’m not talking your average walk around the pond. You will need to challenge yourself, get your heart rate up, bust a sweat. Exercise should begin with brisk walking, and increase in duration and intensity as advised by your provider based on your current health status. Exercise can lower your blood glucose levels up to 24 hours after your workout, and increase your body’s sensitivity to insulin. Because Visceral Fat or Central obesity increases the risk of development of IR, and its complications such as Fatty Liver disease, Coronary Artery Disease, Metabolic disorder, and Diabetes, a great deal of focus should be on reducing girth in your midsection. Studies report a Midsection circumference of 35 for women, and 40 for men is associated with IR and when combined with high blood pressure and cholesterol, is the key to diagnosing Metabolic Syndrome.
A balanced high protein, Low carb diet is imperative to reversing IR. By dramatically reducing carbs, it encourages your body to use protein for its main energy source. Patients suffering with IR should focus on a balanced diet of Lean Meats, Poultry and Fish. Additional sources of protein may come from eggs, and legumes. Be sure to consider your cholesterol risk when choosing to add sources of protein like egg yolk and shrimps that may have an effect on cholesterol levels. In addition to proteins, choose low fat options for dairy like 1% milk, low fat yogurt and cheese. Whole grains, Nuts and Greens are great sources of added fiber and may help to fill you up faster, decreasing your overall food intake. My personal favorite veggie to snack on is peppers and cucumbers. Calories are extremely low, and the snack is quick, convenient, and tasty! Water should be your main source of hydration. Avoid sodas, alcoholic beverages, and juices that may cause spikes in blood glucose levels, further adding to your body’s insulin resistance.
Weight-loss & Medications
As mentioned previously, obesity BMI greater than 30, contributes greatly to the development of Insulin Resistance. Along with proper diet and exercise, losing weight will drastically improve your health outcomes. Trying to establish a BMI closer to normal (19-24 BMI) will help to reverse some of the symptoms of IR, as well as the complications that accompanies it. Traditionally medications like Metformin has been used to help patients to control their blood glucose levels. At Belfon Health & Aesthetics, we prefer to use GLP & GIP Medications like Semaglutide and Tirzepatide. The once weekly injections can help to increase insulin sensitivity, as well as aiding patients in losing weight, and reversing the adverse effects of Insulin Resistance. Both Semaglutide and Tirzepatide works on receptors located all over the body to help patients struggling with IR, Portion Control, and concomitant diseases related to obesity and IR to lose up tp 20% of their body weight.
Click the Link Below to calculate your BMI
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
Key Takeaway
- Insulin Resistance is a disorder that makes it difficult for many people struggling with obesity lose weight.
- It is NOT the same as Diabetes, but has a increased risk of developing Pre-Diabetes or Diabetes within 10 years
- There are ways to reverse IR and get your health back on track for the long run
- Diet, Exercise, and Weightloss Medications such as Semaglutide and Tirzepatide can help to reduce BMI and Increase insulin sensitivity
If you suspect you may have Insulin Resistance or would like to join our Medical Weight loss program, take the Quiz and make an appointment online or by calling 954-589-5082.
References:
Blood glucose and exercise. Understanding Blood Glucose and Exercise | ADA. (n.d.). https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise#:~:text=Physical%20activity%20can%20lower%20your,see%20the%20benefits%20of%20activity.
Cardio IQ® insulin resistance. Quest Diagnostics. (n.d.). https://www.questdiagnostics.com/healthcare-professionals/about-our-tests/diabetes-pre-diabetes/early-diagnosis/irscore
C-peptide test. Testing.com. (2023, January 5). https://www.testing.com/tests/c-peptide/