I'm passionate about helping women prevent and reverse insulin resistance because I’ve seen firsthand just how it can create fatigue, weight loss resistance, and diminished metabolic health. If you’ve been struggling with cravings, low energy, or just not feeling like yourself, you might be dealing with insulin resistance.
It's important to know if you’re in the right place. This post gives you a quick definition of Insulin Resistance and the most common symptoms to watch out for. Take a look through the common symptoms below and see if they sound familiar.
At the bottom, I'll give you actionable steps you can implement immediately, increasing your odds of successfully reversing or preventing insulin resistance.
Let's dive in!
What is insulin resistance?
Insulin is an anabolic hormone. That means it builds–both muscle and fat tissue. It is, above all, a storage hormone. It stores sugar, vitamins, and fats for later use. You release insulin in response to any rise in blood sugar, whether it’s due to eating or to stress.
Insulin resistance occurs when your cells do not respond appropriately to insulin’s messages. Your body becomes less efficient at shuttling nutrients into your cells for use, so when you do eat carbs, protein, or fat, you experience an exaggerated response to any rise in blood sugar. It’s sort of like being at a loud concert and having to practically shout at your friend until they eventually hear what you are saying.
This inefficiency creates prolonged blood sugar elevations and excess insulin secretion and can produce a low blood sugar effect as a rebound after insulin's signal finally gets through, leaving you hungry and craving the carbs that got you in this predicament in the first place. The more often this happens, the more insulin resistant you become.
Why does this happen? Usually you get here by chronically over-carbing, over-eating, or over-stressing (which could equate to under-carbing, under-eating and over-exercising, among many other stressors).
The Silent Threat
Four out of ten adults between the ages of 18 and 44 have insulin resistance, according to research published in 2022 in The Journal of Clinical Endocrinology & Metabolism. However, most people have no symptoms and don't realise that there are negative cellular changes happening inside their body.
Chronically elevated blood glucose levels and insulin resistance set the stage for a host of chronic conditions, including Type 2 diabetes, heart disease, and age-related cognitive problems (including Alzheimer’s disease). Poor metabolic health can also play a role in various mental health issues such as depression and anxiety.
Excessive sugar consumption is closely tied to other side effects, including inflammation, oxidative stress and glycation. It's also thought to be why perimenopausal women struggle with stubborn weight gain, brain fog, sleepiness and/or sugar cravings after meals.
The good news is that insulin resistance can be managed and even reversed when addressed early. That’s why paying attention to the signs of this condition is so important.
When I learned about Insulin Resistance, I knew I had found the area I wanted to specialise in. And what I learned over the past few years, has changed not only my life, but countless of my clients’ lives as well. And, here you are reading this guide so I can hopefully help you too.
Risk Factors
Having a combination of high visceral and liver fat, high blood pressure, high triglycerides, high “bad” LDL cholesterol and low “good” HDL cholesterol can alert you to the fact that you probably have insulin resistance. And these your doctor can test for.
Here are some other risk factors related to developing insulin resistance:
- being 45 or older
- having polycystic ovary syndrome, PCOS
- having a close relative with diabetes
- having a history of gestational diabetes, heart disease, or stroke
- having a sedentary lifestyle
- having sleep issues, such as sleep apnea
If you suspect you have insulin resistance, reach out to your G.P. to get some testing done and work from there. The good news is that insulin resistance can be managed and even reversed when addressed early. That’s why paying attention to the signs of this condition is so important...
Here are the top five Symptoms of Insulin Resistance:
You May Have Gained Weight
Weight gain may be a sign of insulin resistance, particularly if you have excess abdominal fat called visceral fat, according to the Journal of Clinical Medicine in 2019. Excess visceral fat, releases inflammatory molecules that have been shown to interfere with insulin signaling and adipose (body fat) tissue metabolism. Insulin resistance can also contribute to even more inflammation, creating a vicious cycle that can progress over time.
Waist circumference is the best marker of metabolic risk of visceral fat. And all you need is a measuring tape. (More details below.)
You Experience Brain Fog
Being insulin resistant means that glucose isn’t as readily available to provide energy for cells, including those in the brain. Because of this, you may feel what’s commonly referred to as “brain fog.” Research suggests that people who have insulin resistance may have worse cognitive performance compared to those who don’t have the condition, found a study in Diabetes Research and Clinical Practice in 2020. Insulin resistance may impair important brain processes that affect mental clarity.
You’re Always Hungry
Hunger is influenced by a combination of hormones, one being insulin. With insulin resistance, you may experience frequent hunger. Why? Insulin resistance causes high blood sugar, a symptom of which is increased hunger.
You Have Low Energy Levels
Because the cells don’t get the energy they need from glucose, you may also feel fatigued. It’s important to note that many other health conditions can affect energy levels. Be sure to talk to your healthcare provider about persistent fatigue.
You Notice Skin Changes
Changes to the skin are one of the lesser-known signs of insulin resistance. In some people, insulin resistance can lead to the development of skin tags or acanthosis nigricans (dark patches of skin on the neck or under the armpits), both of which are thought to be related to excess insulin production.
Here is your Coaching plan:
Coaching isn’t just about learning new concepts—it’s about taking action and putting them into practice. You have a lot of power when it comes to blood sugar. This isn’t something you need to just sit around and worry about. And by reading this far, you’ve taken a mighty step on the road to taking charge of your health.
Clinically speaking, metabolic health is defined by optimal levels of five markers: blood sugar levels, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference (minimal visceral and liver fat)—without using medication.
All of these are pivotal for overall well-being. You can improve most of these markers by consistently making choices that keep your blood sugar levels stable and healthy.
As it is vital to catch Insulin Resistance before it progresses, your first action step is to take stock of your vital statistics. I have included some figures for you to check against.
- Body Composition: Do you carry bodyweight mostly around your abdomen? Is it "pinchable" subcutaneous fat? Or do you look like you carry body fat deeper, under your abdominal muscles? Picture.
- Waist circumference: Is your waistline over 89cm (35 inches) for women (and 101 cm (40 inches) for men)?
- Skin Check: Do you notice any darker, velvety patches of skin around underarms, neck or groin? Any skin tags?
- Blood pressure: McCabes Pharmacys offer free blood pressure checks. Is your blood pressure 130/85 or higher?
- Blood Lipid Profile: Is it time to get your triglycerides and Cholesterol levels checked? HDL cholesterol less than 40 mg/dL. Triglycerides above 150 mg/dL are signs of insulin resistance.
- Blood Glucose: Is your fasting glucose above 100 mg/dL. McCabes Pharmacies also offer a Blood Glucose Test for €10.
Myself and my husband get these checked every year. We use our birthdays as a reminder to book our appointments. This is how I discovered I have Pernicious Anaemia, I don't absorb Vitamin B12. I thought the exhaustion, dizziness and poor memory was just #mumlife. And now that I am on top of that, I use my yearly checks to keep an eye on my Lipid Profile and my other vitamin levels to stay metabolically healthy.
Transform Knowledge Into Action
Understanding insulin resistance is the first step, but knowing how to take action can feel overwhelming. That's why I've created my Sugar Reset Programme—a gentle, accessible first step designed specifically for women who want to improve their metabolic health without extreme diets or complicated protocols. This 30-day programme gives you simple, practical strategies to reduce sugar dependency, stabilise blood sugar, and begin addressing insulin resistance at its core. No dramatic lifestyle overhauls or deprivation required—just thoughtful, evidence-based approaches that work with your body, not against it.
Ready to take that first step toward better metabolic health? 👇🏽
Disclaimer: The information on this website is intended for educational and inspirational purposes only, and is made available to you as self-help tools for your own personal journey toward health and happiness. It is not a substitution for medical advice, diagnosis or treatment from a licensed health professional.
