Although most of us have heard of diabetes and know that it has serious consequences for our health, very few of us are familiar with its precursor, insulin resistance, and the havoc it can cause inside our bodies.

Insulin resistance is even more prevalent than diabetes (though, like diabetes, many don't know they have it) and comes with a similar set of signs and symptoms.

Insulin resistance affects more of us than we might think. Although it is hard to know exactly how many people suffer from insulin resistance, the Centers for Disease Control estimates that up to 1 out of 3 Americans could be insulin resistant since more than 29 million Americans are diabetic and another 86 million have what is called prediabetes.

What is particularly troubling, though, is that many of these 115 million people are unaware that anything is wrong. In this article, I want to explain what you need to know about insulin resistance and share ideas you can use to help improve your odds of preventing this life-long chronic disease that is silently affecting millions of Americans.

What is Insulin Resistance?

Insulin is a hormone that binds to a cell's receptors and makes it possible for glucose to enter our cells to be used as fuel. When insulin resistance occurs, the pancreas is signaled to increase production of insulin to meet the cells' requirements for energy. A common metaphor is that insulin “knocks on the door” to the cells so glucose can get in. When insulin resistance occurs, it takes more insulin to knock louder for the cell to get the energy it needs. Over time, this over‑compensation can lead to pancreatic “burnout,” resulting in insufficient insulin production and elevated blood sugar.

What are the Potential Effects of Insulin Resistance?

The most accurate way to evaluate insulin resistance is through an A1C blood test, which measures average blood sugar levels over the past 2–3 months. Normal levels are below 5.7%. A result between 5.7% and 6.4% indicates prediabetes, and 6.5% or higher on two tests suggests diabetes.

Symptoms may include increased thirst, brain fog, bloating, fatigue (especially after eating), dark patches on the skin (acanthosis nigricans), depression, and increased hunger. Left untreated, insulin resistance can lead to several serious conditions:

High Blood Pressure

Excess insulin can increase salt and water retention, contributing to elevated blood pressure.

Fatty Liver

Insulin resistance is a major contributor to nonalcoholic fatty liver disease, where fat accumulates in the liver and can eventually lead to cirrhosis or cancer.

Heart Function

The heart relies on glucose for energy. Insulin resistance reduces glucose availability, impairing heart function. Research shows glucose oxidation decreases significantly in insulin‑resistant states.

Skin Tags and Discoloration

Skin tags and darkened skin folds (acanthosis nigricans) are common signs of insulin resistance.

Polycystic Ovarian Syndrome

Insulin resistance is linked to hormonal imbalances that contribute to PCOS symptoms such as infertility, irregular periods, acne, and weight gain.

Types of Diabetes

Prediabetes is the stage where blood sugar is elevated but not yet diabetic. Type 1 diabetes occurs when the body does not produce insulin. Type 2 diabetes occurs when the body resists insulin or cannot produce enough of it.

The Importance of Insulin to the Brain

The brain uses glucose as its primary fuel, and insulin helps regulate glucose uptake. When brain cells cannot get enough glucose due to insulin resistance, communication between neurons breaks down. Insulin also supports memory formation and blood vessel function in the brain.

The Debate Over a New Type of Diabetes

Some researchers propose that Alzheimer’s disease may be a form of “type 3 diabetes,” stemming from the brain’s inability to use insulin effectively. While more research is needed, the connection highlights insulin’s importance in cognitive health.

In Summary

One of the most effective ways to manage insulin resistance is to reduce your body’s need for insulin by minimizing refined carbohydrates and choosing healthier foods. Refined carbs spike blood sugar quickly, while complex carbs digest slowly and help maintain stable glucose levels.

High‑glycemic foods include white bread, juices, potatoes, instant meals, and fast foods. Low‑glycemic foods include high‑fiber grains and non‑starchy vegetables.

Healthy eating habits, lifestyle changes, and natural supplementation can significantly reduce your risk of insulin resistance and related health issues.

As Benjamin Franklin said, “An ounce of prevention is worth a pound of cure.”

The 5 Step Plan to a Healthy Body and Mental Longevity

Step 1: Reduce simple carbs. Eliminating fast food, sweets, soda, chips, and junk food helps maintain insulin sensitivity.

Step 2: Move to a low‑glycemic “hunter‑gatherer” diet. Increase high‑fiber foods and high‑quality protein. Consider a ketogenic‑style diet if appropriate.

Step 3: Get more sleep. Poor sleep reduces insulin effectiveness and increases cravings.

Step 4: Exercise consistently. Reducing belly fat and increasing activity improves insulin sensitivity and boosts metabolism.

Step 5: Supplementation can help. Natural options include:

Alpha‑lipoic acid: Research shows it decreases fasting blood glucose and improves insulin sensitivity.

Chromium picolinate: Studies show it improves insulin sensitivity and glucose control.

UltraLean Body Composition Formula: A low‑carb meal replacement designed to support healthy body composition and metabolic function.

Between proper lifestyle changes and natural supplementation, it's never too late to improve your health and reduce your risk for insulin resistance, diabetes, and possibly even neurological concerns.

Yours in health,
Dr. Gregg Gittins