Insulin Resistance occurs when the body does not react normally to the amount of insulin produced. Cells in your muscles, fat, and liver don't respond well and can't efficiently take up glucose from your blood. As a result, your pancreas produces more insulin to help glucose enter your cells. This condition is a key factor in metabolic syndrome and often precedes type 2 diabetes.
Insulin Resistance develops prior to the appearance of associated diseases, recognizing the early warning signs of insulin resistance is crucial for early intervention. While many of these signs can also indicate other health conditions, being aware of them can help you seek appropriate medical attention before more serious complications develop.
Insulin Resistance is a growing worldwide and plays a significant part in increased mortality rates. If you recognise some of the following signs of insulin resistance, it’s a good idea to see your doctor to test for diabetes and other metabolic conditions to rule this out as a cause.
If you would like to read about this condition in more detail please read my previous blog post on the subject.
Visible Physical Signs of Insulin Resistance:
Central Obesity/Increased Waist Circumference
Insulin resistance often manifests as weight gain concentrated around the abdomen, creating an "apple-shaped" body type. This pattern of fat distribution, especially visceral fat that surrounds internal organs, is more metabolically active and poses greater health risks than fat stored in other areas of the body.
A waist measurement greater than 35 inches (88 cm) for women or 40 inches (102 cm) for men (varying by ethnicity) often indicates visceral fat accumulation.
Skin Tags (Acrochordons)
The presence of multiple small, soft skin growths called skin tags has been associated with insulin resistance. These harmless growths typically occur in folds where the skin rubs against itself. So around the neck, within the armpits, around the groin, under the breast. They can also occur on eyelids or under the folds of the buttocks.
Skin tags are medically harmless, only causing problems if jewellery or clothing rubs against them and for that reason you may want them removed. However, if your skin tags are related to insulin resistance or diabetes, you might find that new ones grow nearby, if you haven’t treated the root cause of the problem.
If you get skin tags, it doesn’t necessarily mean you have diabetes. However, it may be an early warning sign. One or two skin tags is not unusual, a sudden outbreak of many could be indicating a health problem.
Some studies have shown that as few as three skin tags are linked to an increased risk of diabetes. Research also shows that those with skin tags have higher cholesterol, higher blood sugar and a higher level of fat in the blood (triglycerides) all of which are risk factors for both diabetes and coronary disease.
Darkened Skin Patches (Acanthosis Nigricans)
Skin tags that are insulin-related are sometimes accompanied by one of the most tell-tale visible signs of insulin resistance, darkened, velvety patches of skin, medically known as acanthosis nigricans.
Frequently appearing around the back of the neck, it often looks as if the skin has been stained by a necklace. These patches commonly appear in other body folds and creases, particularly the armpits, at the elbows, over knuckles and in groin folds.
Buffalo Hump
A buffalo hump (medically known as a dorsocervical fat pad) is a fat deposit in between the shoulder blades at the base of the neck. The excess fat can form a fatty tissue protrusion that mimics the appearance of a hump.
A buffalo hump on its own is not harmful, and having it does not ultimately mean you have a medical condition.
It’s commonly linked to hormonal imbalances, contributing to abnormal fat distribution. Particularly conditions like Cushing’s syndrome and adrenal cancer, where there’s an excess of cortisol. Medications, especially long-term use of corticosteroids and HIV medications, can also contribute to its development.
Buffalo hump can also be associated with Polycystic Ovary Syndrome (PCOS).
Hidradenitis Suppurativa
Hidradenitis suppurativa (HS) is a painful, long-term skin condition that causes skin abscesses and scarring on the skin. It occurs near hair follicles where there are sweat glands, usually around the groin, bottom, breasts and armpits. It isn't linked to poor hygiene.
Hidradenitis suppurativa has also been linked to insulin resistance and metabolic syndrome. And, those with HS could have undiagnosed pre-diabetes. However, the reason why that happens is still yet to be fully understood.
It was discovering that this painful condition also has a root cause of Insulin Resistance which inspired me to create this post.
Risk Factors to Consider
- Family History
Having close relatives with type 2 diabetes significantly increases your risk of developing insulin resistance. - Sedentary Lifestyle
Lack of regular physical activity contributes to muscle cells becoming less responsive to insulin. - Poor Dietary Habits
Diets high in processed foods, sugars, and refined carbohydrates promote insulin resistance over time. - Sleep Disturbances
Conditions like sleep apnoea or chronic sleep deprivation have been linked to impaired insulin sensitivity.
Lifestyle Support for Insulin Resistance
Insulin resistance is often reversible with early intervention. Lifestyle modifications that can make a significant improvement to insulin resistance and metabolic health include:
- Regular physical activity, especially strength training
- Dietary changes focusing on optimal macronutrient ratios for insulin sensitivity
- Prioritizing quality sleep
- Implement stress management techniques specific to the client's life situation to reduce cortisol
While these changes can be powerful, always work with your doctor(s) to develop an appropriate plan for your specific situation. A qualified Health Coach is an invaluable partner, providing the accountability, knowledge, and a supportive bridge between medical recommendations and doable daily implementation.
I hope this post has been helpful. I created the programme below as an affordable first step in tackling Insulin Resistance, designed specifically for women who want to improve their metabolic health without 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: Although every effort is made to ensure that all health advice on this website is accurate and up to date, the information 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 your doctor or another health professional.
