Understanding Insulin Resistance – The Hidden Root of Many Health Issues
- Stephen Durell
- Apr 1
- 4 min read
You may have heard the term “insulin resistance,” but what does it really mean—and why is it so important for your health?
Insulin is a hormone produced by the pancreas that helps move glucose (sugar) from your bloodstream into your cells to be used for energy. When your body becomes resistant to insulin, it takes more and more of it to get the job done. Over time, this can lead to chronically high insulin and blood sugar levels, setting the stage for a wide range of chronic diseases.
Conditions Linked to Insulin Resistance
Insulin resistance is at the core of many common (and often overlooked) health problems, including:
Type 2 Diabetes & Prediabetes
Obesity, especially around the midsection
Polycystic Ovary Syndrome (PCOS)
Fatty Liver Disease (NAFLD)
High blood pressure & cholesterol issues
Cognitive decline & brain fog
Hormonal imbalances and infertility
Chronic inflammation
Fatigue, sugar cravings, and energy crashes
These issues don’t just pop up overnight—they often build slowly over time. The earlier you identify insulin resistance, the easier it is to reverse.
What Are the Signs?
Increased hunger and cravings (especially for sugar or carbs)
Belly fat that’s hard to lose
Energy crashes after meals
Difficulty losing weight despite diet and exercise
Skin changes like dark patches or skin tags
Irregular periods or signs of hormone imbalance
Tiredness after eating
Why Address It Now?
Catching insulin resistance early can help you avoid more serious complications down the road. The good news? It’s absolutely reversible with the right approach.
Reversing Insulin Resistance with Diet and Movement
1. Eat to Balance Blood Sugar
The goal isn’t extreme restriction—it’s stabilizing your blood sugar and reducing the insulin spikes that contribute to resistance.
Here’s how:
Focus on protein with every meal. It helps keep you full and stabilizes your blood sugar.
Choose complex carbs (like sweet potatoes, quinoa, lentils, and berries) over refined ones.
Increase healthy fats like avocado, nuts, seeds, olive oil, and fatty fish.
Eat plenty of vegetables.
Reduce added sugar, limit processed foods, and reduce simple carbohydrates like breads, pastas, and potatoes.
Consider lower-carb or time-restricted eating if it works for your body and lifestyle.
Eat fruit at mealtime or consider low glycemic fruits like: apple, berries, grapes, peach, pear, plum.
Plan your meals and snacks ahead of time so you don’t eat poorly due to hunger.
2. Don’t Skip Meals (at first)
In the early stages of reversing insulin resistance, skipping meals can make cravings worse. Focus on balanced meals at regular intervals until your body stabilizes. Start by limiting snacking to allow time for insulin levels to come down between meals and consider intermittent fasting after you become accustomed to normal caloric intake.
3. Move Your Body—Every Day
You don’t have to run marathons to improve insulin sensitivity. In fact, the best results often come from simple, consistent movement. Start with something that you can be consistent with and that is within your limit.
Best options:
• Strength training: Builds muscle, which helps absorb glucose.
• Walking after meals: A 10–20 minute walk can significantly reduce blood sugar spikes.
• Interval training (HIIT): Short bursts of intense effort followed by rest improve insulin function.
Even light movement throughout the day (standing, stretching, short walks) makes a difference. The key is consistency.
4. Reduce Stress
Chronic stress increases cortisol, which can raise blood sugar and worsen insulin resistance. Try mindfulness, acupuncture, breathing exercises, or even just 5 minutes of quiet each day.
Herbs and Supplements That Support Insulin Sensitivity
Note: Always consult with your licensed healthcare provider trained in herbal therapy before adding new supplements, especially if you’re on medication.
Top Supplements for Insulin Resistance
1. Inositol
This B-vitamin-like compound is especially effective for people with PCOS and those with Non Alcoholic Fatty Liver Disease (NAFLD). It helps restore insulin signaling and supports hormone balance.
2. Magnesium
Many people are deficient in magnesium, which plays a key role in glucose metabolism and insulin action. Magnesium Lactate or food based magnesium are good choices.
3. B Vitamins
A range of B Vitamins play a role in insulin resistance. We recommend a whole food based B Vitamin Complex.
4. Chromium
A trace mineral that helps insulin do its job more effectively. Often combined with other blood sugar–supporting nutrients.
Herbs That May Help
1. Gymnema Sylvestre
Known as the “sugar destroyer,” it helps reduce sugar cravings and may lower blood sugar levels. Studies have shown that long term use of gymnema helps repair the beta cells in the pancreas.
2. Fenugreek
Supports insulin function and slows the absorption of sugars in the digestive tract.
3. Bitter Melon
Used in traditional medicine for centuries to help regulate blood sugar and insulin levels.
4. Cinnamon (Verum)
Cinnamon extract can help lower fasting blood sugar and improve insulin sensitivity when used consistently.
5. Black Cumin Seed (Nigella Sativa)
Black Cumin Seed has been shown to help insulin sensitivity, fasting blood sugar, HbA1c ( a measure of long term blood sugar levels), and improves cholesterol and lipids.
6. Berberine - *This one's my favorite*
Often called “nature’s metformin” or “natures ozembic” berberine has been shown to improve insulin sensitivity, lower blood sugar, and support healthy weight. It also supports gut health, which is closely tied to metabolic health. This effect is enhanced by taking it with Milk Thistle.
With an appointment, we can recommend supplements specific for you and your needs. Most people start with one or two products and adjustments are made based on response. We generally keep a number of supplements mentioned in stock:
Glucose Assist Chocolate or Vanilla as a snack alternative.
Magnesium Lactate or EZ Mag
Cataplex B Core or Cataplex B2 as sources of B Vitamins
A Holistic Approach Works Best
Supplements can provide powerful support—but they work best when combined with lifestyle changes, blood sugar–balancing meals, and stress management. Acupuncture can also help regulate hormones, reduce inflammation, and improve insulin sensitivity naturally.
Feeling stuck in a cycle of cravings, fatigue, and weight gain? You don’t have to figure it out alone.
At Acupuncture of West Michigan, we take a root-cause approach to metabolic health. Whether you’re dealing with weight gain, inflammation, PCOS, or brain fog, we’re here to help you rebalance your system and feel like yourself again.
Call us today or schedule online to get started.
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