1 in 3 Adults have insulin resistance....yet most don't even realise they have it

1 in 3 Adults Have Insulin Resistance or Prediabetes... and Most Don’t Even Realise It....

Insulin resistance is incredibly common, especially in women during perimenopause and beyond. Most people are unaware they have it.

It can go undetected for years, quietly affecting weight, energy levels, hormones, mental health, and fertility.

These Are the Signs and Symptoms You May Have Insulin Resistance

Here are the more subtle and lesser-known signs of insulin resistance:

❌ Belly fat or love handles that won’t budge
❌ Brain fog
❌ Irregular cycles or heavy periods
❌ Adult acne or skin tags
❌ Difficulty losing weight despite doing “everything right“
❌ Getting hangry if you haven’t eaten or feeling shaky when hungry
❌ Afternoon energy crashes
❌ Waking between 2–4am
❌ Anxiety or low mood after meals
❌ Feeling really tired after a big meal
❌ Craving sugar after dinner
❌ 2pm energy slump
❌ Frequent UTIs or thrush
❌ Puffiness or water retention
❌ Needing caffeine to feel human
❌ Unexplained infertility
❌ Slow skin healing

More Common Signs in Advanced Insulin Resistance or Pre-Diabetes

❌ High fasting blood sugar
❌ High insulin levels
❌ High triglycerides
❌ Low HDL (good) cholesterol
❌ High blood pressure
❌ Skin tags, especially around the neck or armpits
❌ Dark patches on the neck or armpits (acanthosis nigricans)
❌ High HbA1c
❌ Poor blood sugar control on a glucose test
❌ PCOS
❌ Family history of diabetes or metabolic issues
❌ Needing to pee more often or always feeling thirsty

 What Is Insulin Resistance?

Insulin resistance occurs when the body’s cells stop responding properly to insulin. Insulin is the hormone that helps move glucose (sugar) from the blood into cells for energy. When this signalling breaks down, glucose builds up in the blood, and the body responds by producing more insulin.

Over time, this can lead to:

• Weight gain (especially belly fat)

• Fatigue and brain fog

• Inflammation

• Type 2 diabetes

• Cardiovascular disease

Blood sugar dysregulation is involved in 8 of the top 10 leading causes of death.

A Naturopathic Perspective: Identifying the Root Causes

In naturopathic medicine, the focus is on identifying imbalances early and addressing contributing factors, not just waiting for blood markers to hit diabetic range.

1. Diet and Nutritional Deficiencies

High-glycaemic foods such as refined carbohydrates, sugar, and processed items raise insulin levels. Over time, insulin receptors become desensitised.

Key nutrients for insulin sensitivity include:

• Magnesium: supports insulin receptor function

• Chromium: enhances insulin signalling

• Vitamin D: supports glucose transport

• Omega-3s: reduce inflammation and support cell membrane health

A lack of these nutrients impairs insulin’s effectiveness and overall metabolic function.

2. Stress and Cortisol

Chronic stress leads to excess cortisol production. Cortisol increases blood sugar and reduces insulin sensitivity.

Cortisol also affects:

• Digestion: suppresses stomach acid and reduces absorption of key nutrients like magnesium, B vitamins, zinc, and amino acids

• Gut health: disrupts the microbiome, increases gut permeability, and raises inflammation

• Nervous system regulation: alters gut motility and immune responses

These disruptions contribute to long-term insulin resistance.

3. Perimenopause and Hormonal Shifts

During perimenopause, oestrogen and progesterone levels begin to fluctuate and decline.

Oestrogen normally supports insulin sensitivity and reduces inflammation. When it falls:

• Visceral fat increases

• SHBG levels decline, raising free androgens

• Inflammation rises

• Mitochondrial function and energy production decline

This contributes to rapid weight gain and increased insulin resistance in women in their 40s and 50s.

4. Hormonal Imbalances in Younger Women

Hormonal issues can impact insulin regulation even before perimenopause.

• Low progesterone and oestrogen dominance: seen in stress, irregular cycles, post-pill cases, and PCOS

• Excess androgens: common in PCOS and linked to abdominal fat and poor insulin sensitivity

• Low oestrogen: found in low body fat, over-exercise, or hypothalamic amenorrhoea, reducing glucose uptake

• Oral contraceptives: can deplete B6, folate, and magnesium, increasing risk of blood sugar issues

Some synthetic progestins mimic androgens and can worsen insulin resistance.

5. Alcohol Consumption

Alcohol burdens the liver and depletes nutrients critical for insulin regulation, including magnesium, zinc, B1, B6, and folate.

Alcohol also:

• Increases triglycerides

• Produces oxidative stress through acetaldehyde

• Contributes to fatty liver

• Impairs glucose metabolism

Just one standard drink can reduce liver detox and fat-burning capacity for up to 72 hours.

Studies show:

• More than 7 drinks per week raises insulin resistance risk

• At 14 drinks per week, liver fat and fasting insulin significantly rise

• Binge drinking worsens insulin resistance, even with moderate weekly intake

The effects are amplified when combined with processed food, inactivity, and nutrient deficiencies.

6. Gut Health and Microbiome

Gut bacteria influence metabolism, immunity, and inflammation.

Dysbiosis contributes to insulin resistance through:

• Elevated LPS (lipopolysaccharides) that trigger inflammation

• Increased intestinal permeability

• Reduced beneficial bacteria like Akkermansia and Bifidobacteria, which produce SCFAs (short-chain fatty acids) like butyrate to support insulin signalling and reduce inflammation

7. Sleep Deprivation

Poor sleep reduces insulin sensitivity, even after a single night.

Chronic sleep disruption affects:

• Circadian rhythm

• Cortisol and blood sugar levels

• Melatonin and growth hormone production

• Appetite-regulating hormones (ghrelin and leptin)

Fatigue also lowers motivation to move and make healthy choices.

What You Can Do About It

I’ve personally experienced insulin resistance and used naturopathic strategies to improve insulin sensitivity.

Here are some foundational steps:

• Prioritise protein and non-starchy vegetables at each meal

• Eat vegetables first to blunt glucose response

• Walk for 10 minutes after meals

• Drink water with a pinch of Celtic sea salt

• Support sleep with blue light reduction, morning sunlight, magnesium, EFT tapping or breathwork

• Avoid skipping breakfast

Consider Booking a Naturopathic Consultation

Naturopathic medicine helps detect metabolic imbalances early, even when blood tests appear normal.

Functional testing and clinical assessment can reveal deeper insights into:

• Gut health

• Nutritional status

• Hormones

• Sleep quality

• Stress resilience

• Genetic risk factors

If you suspect insulin resistance is affecting your health, a personalised naturopathic plan can help restore balance, support fat loss, and improve long-term health.

Ready to take control of your HEALTH?

Book a consultation today.