Why You Need to Reverse Insulin Resistance (And How to Start Today), by Joy Sypher
Why You Need to Reverse Insulin Resistance (And How to Start Today)
I didn't always understand what insulin resistance really meant—let alone how much it could impact my health. But once I started digging into it, I realized this isn't just a "diabetes thing." Insulin resistance is at the root of a whole list of health issues, from stubborn weight gain to low energy, heart problems, and even fertility struggles.
My struggle with insulin resistance began in my early 30s. I remember simple errands—like grocery shopping—leaving me completely drained. I'd come home so exhausted that I could barely put the perishables in the fridge before collapsing into a chair. It would take 30 to 60 minutes just to recover enough energy to finish unpacking. I remember feeling like I was starving if I was not actively eating. 15 minutes after a meal I would be looking for a snack to ease the hunger. I had resigned myself to always being overweight. All the women in my family were either overweight or obese. All my immediate female relatives including my maternal grandmother had or had died of heart disease, and I assumed that was just my fate, too. I searched for answers to my exhaustion in chronic fatigue and fibromyalgia. I tried every fad diet to lose the weight. Ever try the rice diet? Or how about the cabbage soup or grapefruit diet? One doctor's visit would end with recommendations to move more; the next, a vague suggestion to "watch what I ate."
It wasn't until I was 40 that that very same doctor uttered the words, "I think you have diabetes." It sure would have been nice to know—anytime during the previous five years—that I might have been insulin resistant and been given a better chance to reverse it.
Now I'm 60. Just last week, I finished a 45-minute circuit workout at the cardiac rehab gym, tackled a full shopping trip through Costco, Walmart, Smith's, two different Dollar Trees, and Goodwill. I came home, carried everything inside, put away the groceries, started a load of laundry, started dinner, and only then did I finally sit down. In that moment, it hit me: my life would look completely different if I hadn't reversed my insulin resistance. That's why you should, too.
Insulin is a hormone your body uses to help move sugar (glucose) out of your blood and into your cells, where it can be used for energy. But when you're insulin resistant, your cells stop responding the way they should. It's like they're ignoring the knock at the door. So your body cranks out more and more insulin to get the job done.
The result? Your insulin levels go up, your blood sugar creeps up, and over time, your risk for things like type 2 diabetes, heart disease, and chronic inflammation goes way up, too.
Read: Insulin Resistance: The Body's Smart (But Problematic) Response to a Bad Diet
Here's the thing—insulin resistance doesn't usually show up overnight. It builds slowly and silently. You might notice you're gaining weight (especially around the belly), feeling more tired than usual, or craving carbs and sugar like crazy.
But beyond those symptoms, untreated insulin resistance can lead to:
- Type 2 diabetes
- Heart disease and high blood pressure
- Fatty liver disease
- Hormonal imbalances and PCOS in women
- Increased risk of Alzheimer's
The sooner you catch it, the easier it is to fix. And yes—reversing insulin resistance is possible, especially if you start with your daily habits.
Exercise helps your body use insulin better. I started with 20–30 minute walks and added light strength training a couple of times a week. You don't need to kill yourself in the gym—just keep moving. I started by parking at the end of the row, the furthest out. Hey that doctor might have been on to something, but he sure delivered that advice poorly.
Focus on whole foods—things like leafy greens, berries, lean protein, nuts, and healthy fats. I cut back on sugar and refined carbs and focused more on fat- and protein-packed meals that keep me full and stable.
Poor sleep and constant stress raise your cortisol levels, which can make insulin resistance worse. Turning off screens earlier and doing deep breathing or stretching in the evenings helped me a lot.
Read: Are You Sleeping Well—Or Just Sleeping?
Sometimes lifestyle changes need a little backup. There are medications like metformin that can help—but talk to your doctor before jumping in.
A keto coach or an online group can be the key to staying on track.
Read: Insulin Resistance: The Body's Smart (But Problematic) Response to a Bad Diet
Insulin resistance doesn't have to control your life. The earlier you catch it, the more power you have to change your direction. Small daily changes really do add up—your body will thank you.
Written by Joy Sypher
Published May 24th, 2025
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