If, like I once did, you’re struggling with weight gain, cravings, or low energy, insulin resistance could be the reason. This common condition affects millions of people and can lead to obesity, diabetes, and other health issues. But here’s the good news: insulin resistance isn’t permanent.
With the right lifestyle changes, you can restore your body’s natural balance and start burning fat efficiently again.
This article builds on the pillar post, Fueling Your Body: The Science Behind Nutrition, Metabolism, and Fasting, by diving deeper into how insulin impacts your metabolism and what you can do to fix it.
What is Insulin Resistance?
Insulin is a hormone that controls blood sugar levels. When you eat, your body turns carbohydrates into glucose (sugar), which enters your bloodstream. Your pancreas then releases insulin to help move glucose into your cells so your body can use it for energy or store it for later.
But when you eat too many carbs too often, your cells stop responding to insulin properly. This forces your pancreas to produce more and more insulin, leading to chronically high insulin levels—also known as insulin resistance. Over time, this can cause weight gain, inflammation, and eventually, type 2 diabetes.
I was diagnosed with type 2 diabetes over 18 months ago and that was my first wake-up call to finally do something about the poor lifestyle choices I’d been making up to that point. I didn’t do much, but I started researching more than I had been.
Then last year a diabetic friend died from losing all hope, after losing first his foot and then his leg, and that was my breaking point. I was then all-in to reverse this condition in myself, lest I go down the same track he had!
How Insulin Resistance Leads to Weight Gain
- High Insulin Locks Fat in Storage
Insulin is a fat-storage hormone. When levels are high, your body stays in fat-storing mode, making it almost impossible to burn stored fat for energy.
- Prevents Your Body from Burning Fat
Normally, your body breaks down stored fat for energy when needed. But high insulin blocks this process, meaning even if you eat fewer calories, your body still won’t burn fat effectively.
- Increases Hunger and Cravings
Eating lots of carbs causes insulin spikes, followed by rapid blood sugar crashes. This leads to intense hunger and cravings—especially for more carbs—trapping you in an endless loop of overeating.
- Slows Down Your Metabolism
When insulin resistance develops, your metabolism becomes sluggish. This means you burn fewer calories, making weight loss harder—even if you exercise or cut calories.
What Causes Insulin Resistance?
- Too Many Carbs & Processed Foods – Sugar and refined carbs keep insulin levels high.
- Frequent Eating & Snacking – Eating all day keeps insulin elevated.
- Lack of Exercise – Sitting too much reduces insulin sensitivity.
- Poor Sleep & Chronic Stress – Lack of sleep and high stress raise insulin resistance.
- Inflammation & Toxins – Processed foods and environmental toxins disrupt metabolism.
How to Fix Insulin Resistance
- Cut Carbs & Switch to a Low-Carb or Carnivore Diet
Eating fewer carbs is the fastest way to lower insulin. The ketogenic and carnivore diets focus on protein and healthy fats, which help restore insulin sensitivity.
✅ Eat meat, fish, eggs, and dairy
✅ Swap processed foods for whole, nutrient-dense meals
❌ Avoid sugar and grains
- Try Intermittent Fasting (IF) or OMAD
Fasting lowers insulin levels and forces your body to burn stored fat. There are different ways to fast:
16:8 Method – Fast for 16 hours, eat in an 8-hour window
OMAD (One Meal a Day) – Eat one large, nutrient-dense meal daily
Extended Fasting (24+ Hours) – Helps improve insulin sensitivity and burn fat
- Move Your Body More
Exercise is one of the most effective ways to improve insulin sensitivity.
🏋️♂️ Strength Training – Lifting weights builds muscle, which helps use glucose better
🔥 HIIT (High-Intensity Interval Training) – Short, intense workouts boost metabolism
🚶♂️ Walking After Meals – A 10-minute walk can lower blood sugar levels
- Prioritize Sleep & Reduce Stress
Lack of sleep and chronic stress increase insulin resistance. Getting a proper night’s sleep is something I’m concentrating on lately, and it’s amazing how much more energy and motivation I have now!
💤 Sleep 7–9 hours per night
📵 Limit blue light before bed
🧘 Manage stress with meditation, deep breathing, or time outdoors
- Optimize Nutrient Intake
Some key nutrients can help improve insulin function:
Magnesium – Supports blood sugar regulation
Omega-3s – Found in fatty fish, reduces inflammation
Chromium & Berberine – Help control blood sugar naturally
- Avoid Seed Oils & Processed Foods
Industrial seed oils like soybean, canola, and corn oil cause inflammation and metabolic issues. Instead, choose:
✅ Butter, ghee, olive oil, and tallow
✅ Whole foods like meat, eggs, and nutrient-dense vegetables
Key Takeaways
✔️ Insulin resistance makes it harder to lose weight and leads to metabolic issues.
✔️ Cutting carbs, fasting, and exercising can reverse insulin resistance.
✔️ Better sleep, stress management, and key nutrients also improve insulin function.
✔️ The right lifestyle changes can restore your body’s natural fat-burning ability.
Call to Action
If you think insulin resistance is holding you back from losing weight, start by making one small change today. Cutting sugar, fasting for a few hours, or taking a short walk after meals can make a huge difference, if done consistently. And keep doing that and eventually it becomes a habit.
Reversing insulin resistance is one of the most beneficial thins you can do for your body. It has been for me. It solves so many downstream issues, that your body will thank you for the rest of your life for doing whatever it takes for you to achieve it.
See you tomorrow! 😊
Warmly,
Paul
