Insulin resistance: Understanding this metabolic key with multiple influences

Insulin resistance has become a central topic in global health. Yet, despite its profound impact on metabolism, weight, energy, mood and even fertility, it remains largely underestimated and poorly understood. Insulin is often associated solely with type 2 diabetes, even though it influences virtually every system in the human body..¹

Weight gain, unstable energy, persistent fatigue, cravings, inflammation, hormonal disorders, difficult digestion, slow recovery, disturbed sleep, menstrual cycle disturbances: these are just some of the symptoms that can be linked to reduced insulin sensitivity..^{1, 3}

Insulin resistance is more than just a question of blood sugar. It lies at the intersection of our modern lifestyle, our diet, our ability to produce and use energy, our stress levels, our environmental exposure and our hormonal balance..¹

In this article, we'll look at what insulin resistance really is, why it's a problem far beyond weight, how it develops, and most importantly, how naturopathy can support better insulin sensitivity with natural, concrete, science-backed strategies.

What is insulin and how does it work?

Insulin is a protein hormone produced by the pancreas. Its main role is to enable glucose (sugar) from the diet to enter the cells, where it is used as a source of energy or stored for later use..¹

After a meal, blood sugar levels rise. The pancreas then releases insulin, which acts like a key: it opens cell receptors to allow glucose to enter. Once the glucose has been used (converted into energy) or stored, blood glucose levels fall and insulin secretion decreases..¹

Insulin, however, is much more than a simple sugar management hormone. It plays a major role in :

• Anabolism (tissue construction)
• Fat storage
• Appetite regulation
• Hormone signalling
• Global metabolic regulation

Insulin is like an energy conductor: it coordinates the use, storage and distribution of energy throughout the body..¹

What is insulin resistance?

Insulin resistance occurs when insulin is present - often in large quantities and chronically - but cells respond less and less well to it..^{1, 3}

In other words, the cellular "gates" become less sensitive. The pancreas must then produce more and more insulin to achieve the same effect. Over time, this leads to :

• chronically high insulin levels (hyperinsulinemia)
• significant fluctuations in blood sugar levels
• energy losses
• increased fat storage, especially in the abdominal area
• increasing difficulty in using glucose as a fuel^{1, 3, 4}

Hormones, metabolism and cells

Benjamin Bikman points out that chronic hyperinsulinemia can precede blood glucose elevation by 5 to 10 years. Thus, a person may have a normal fasting blood glucose level but already be insulin-resistant..¹

Insulin resistance isn't just a sugar problem: it's a hormonal, metabolic and cellular one.

Insulin resistance may be directly responsible for various inflammatory problems: 

• weight gain (especially abdominal)
• non-alcoholic hepatic steatosis (fatty liver)
• high blood pressure
• blood dyslipidemia (such as elevated triglycerides and cholesterol)
• polycystic ovary syndrome (PCOS)
• certain skin diseases such as acanthosis nigricans (brown spots)
• and possibly pre-diabetes and type 2 diabetes¹

Why is insulin resistance a problem far beyond weight?

Although it promotes weight gain, insulin resistance affects much more than just waist circumference. It influences almost every physiological system.³ And that's even before a change in blood glucose levels goes outside the norm..¹

Energy and fatigue

When cells become less efficient at using glucose, the body runs out of energy despite adequate nutrition. This manifests itself as fatigue, characterized by a drop in energy levels at certain times of the day..¹

Hunger, cravings and cravings

High insulin levels block access to fat reserves as an energy source. Cells then rapidly demand sugar, leading to cravings and difficulty in feeling full..²

Hormonal imbalances

Insulin interacts directly with several key hormones that regulate energy, stress and reproduction. When chronically elevated, it can disrupt the overall hormonal balance.

In particular, it influences estrogen and testosterone, favoring increased androgen production in women and, paradoxically, decreased production in men. It also influences cortisol and adrenalin, amplifying the stress response to variations in blood glucose levels, as well as being hyperglycemic hormones that call for even more insulin. Finally, it influences glucagon (the hormone that complements insulin), whose action is slowed when insulin remains too high..¹

Unbalanced insulin acts like a dysregulated conductor, disrupting communication between several hormonal systems. This explains why insulin resistance can manifest itself in a variety of discreet hormonal symptoms long before the onset of a diagnosed disease..¹

Sleep

Night-time variations in blood sugar levels can disrupt sleep. This is because the brain, badly affected by small variations in blood sugar levels, can call on adrenalin to raise blood glucose levels. As you can see, adrenalin is not a tranquilizing hormone that promotes sleep.

Poor sleep also promotes insulin resistance.

After just 2 nights of very poor sleep (50% of normal sleep time), we can already see an increase in insulin resistance in the individuals tested.¹

Cardiovascular health

In the long term, insulin resistance also increases triglycerides, vascular inflammation, atherosclerosis and blood pressure..¹ Here we're talking about a real silent killer.

Metabolic flexibility: a central key

Metabolic flexibility refers to the body's ability to switch efficiently from one energy source to another - mainly between glucose, glycogen and stored fat..^{1, 2}

This mechanism is based on a precise hormonal balance:

• insulin, secreted after meals, promotes the use and storage of energy
• glycogen, the glucose reserve of the liver and muscles
• glucagon, a hormone that complements insulin, stimulates fat utilization between meals or during fasting
• the liver, the metabolic conductor, regulates the release and transformation of energy.^{1, 2}

When this system works well, energy is stable and hunger is better regulated. This is because the body is able to produce its energy in ways other than through immediate food intake.

Loss of metabolic flexibility - the metabolism becomes rigid, dependent on frequent inputs of glucose, since it has difficulty producing energy in other ways..¹

What causes insulin resistance?

The causes are multifactorial, but several recur constantly in the scientific literature, notably Jason Fung and Benjamin Bikman.

Constant insulin over-stimulation

Every time we eat, insulin rises. If you eat often, or nibble, it always remains relatively high, because it doesn't have time to fall back down.

A diet rich in refined and ultra-processed carbohydrates

Ultra-processed food is a commonplace and ubiquitous part of our society, and a scourge that is often underestimated. Processed carbohydrates (sugar, white bread, pastries, sweet drinks, cakes) cause frequent spikes in blood sugar, forcing the body to release lots of insulin, over and over again.

What's more, ultra-processed food is known to increase appetite and food intake, as the body seeks real nourishment, but this type of food is so nutritionally poor that more is always needed.⁵

A sedentary lifestyle

Physical activity helps cells to use glucose more efficiently. Without regular movement, the metabolism becomes less efficient at managing sugar.

Building muscle mass is an exceptional way of improving insulin sensitivity, even at rest.¹

Sleep deprivation

Sleep deprivation alone alters insulin sensitivity, increases appetite and affects hormone regulation.

It's sometimes said that sleeping is losing weight.^{1, 3}

Chronic stress

Stress hormones such as cortisol interact with blood glucose and insulin. Prolonged stress can make cells even less sensitive to insulin, since these hormones increase blood sugar even in the absence of food intake..³

Genetic predisposition or family history

Some people are more sensitive to these effects because of their genetic inheritance. They must therefore be doubly vigilant in their lifestyle habits.¹

The toxicity of our environment

We don't always think about it, but repeated exposure to environmental toxins (pesticides, plastics, heavy metals and other endocrine disruptors) can overload the liver, increase inflammation and reduce the sensitivity of cells to insulin..¹

Intestinal imbalances

Intestinal permeability and microbiota imbalance may influence insulin resistance via inflammation and metabolites from the microbiota.³

How to support better insulin sensitivity with naturopathy?

Naturopathy aims to restore a flexible, stable and efficient metabolism, in a completely natural way.

Rebalancing your diet

• Choose whole foods, rich in nutrients.
• Combine sufficient protein (aim for between 1 and 1.7 g per kilogram of body weight per day, depending on the case), especially at the end of the day. breakfast.³
• Favour complex, fibre-rich carbohydrates (vegetables, berries, whole grains, legumes).
• Limit refined carbohydrates and added sugars, especially from ultra-processed foods..¹

Move regularly

Exercise improves insulin sensitivity. Muscle-loading exercises are ideal, but any physical activity that you enjoy and can incorporate into your daily routine will be beneficial..¹

Intermittent fasting (progressive and adapted)

Fasting can be a powerful tool for improving glucose regulation, provided it is integrated gradually and adapted to your situation..⁴

Often, by modifying your diet (more proteins, fewer carbohydrates), it becomes easier to avoid snacking between meals and in the evening, which is already an excellent start..^{1, 2, 4}

Quality sleep

A good night's sleep helps reduce metabolic stress and optimize overall hormonal regulation, including insulin. Honoring your sleep means honoring your hormones.⁴

Stress management

Concrete tools such as breathing, gentle movement, mindful pauses and even practices like yoga can help reduce the impact of stress and cortisol, with a positive effect on insulin.

Natural supplements

Magnesium

Magnesium is essential for good insulin sensitivity, as it plays a direct role in activating the insulin receptor and transporting glucose into cells. A lack of magnesium reduces insulin efficiency, promoting insulin resistance and blood sugar fluctuations. Adequate intake helps stabilize blood sugar levels and improve metabolic flexibility..^{3, 6}

For more information on magnesium, see my article on this subject.

Glucomed

This Quebec supplement in capsules is a well thought-out blend that acts directly on insulin's affinity with the cell, while supporting liver metabolism, which is closely linked to this condition.

Alterra Herbasanté suggests 2 to 4 capsules a day.

So Hormoniöus

This powder supplement from British Columbia-based Aeryon, was originally designed for women suffering from polycystic ovary syndrome (PCOS), a condition directly linked to insulin resistance. It is also very complete, and is taken once a day in water or another liquid.

Berberine

Berberine may support insulin sensitivity by acting on central metabolic pathways (including AMPK activation), helping to reduce excessive hepatic glucose production and improving certain markers such as fasting blood glucose and HOMA-IR, according to several studies and syntheses.^{7, 8}

In conclusion

Insulin is much more than a glucose-regulating hormone: it's a central pillar of metabolism. Understanding its malleable dynamics is essential for anyone wishing to improve their health in a sustainable way.

What you eat, when you eat, how you move, how you sleep, your stress levels and your environment directly influence your insulin sensitivity and, consequently, the rest of your system.

This doesn't have to be a source of anxiety, but rather a source of power: knowing that there are concrete, progressive choices that respect your pace of life can make a big difference.

About the author

Marie-France Trudelle, Certified Naturopath

In-depth knowledge of :

• Nutrition and food supplements
• Hormonal balance
• Stress management and sleep
• Physical activity or movement
• Massage therapy

References

1. Bikman B. Insulin resistance. Éditions Thierry Souccar, 2025.

2. Fung J. The complete guide to fasting. Éditions Thierry Souccar, 2016.

3. Wszelaki M. Cooking for Hormone Balance. HarperOne, 2018.

4. Bourdua-Roy É. Losing weight by eating fat. Pratico-Pratique, 2018.

5. van Tulleken C. Ultra-Processed People. W. W. Norton, 2023.

6. https://pmc.ncbi.nlm.nih.gov/articles/PMC8619199/

7. https://pmc.ncbi.nlm.nih.gov/articles/PMC8107691/

8. https://pmc.ncbi.nlm.nih.gov/articles/PMC3310165/