In this episode, my guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health. We discuss how to fix insulin resistance, the 3 ways you can become insulin resistant, and nutritional protocols to fix insulin resistance, without medications.
Insulin Resistance
Insulin resistance is one of the root causes of various chronic illnesses, from autoimmune conditions to cardiovascular problems and even cancer. So, getting rid of it can significantly improve our health.
Dr. Robert Lustig, a well-known expert in metabolic diseases believes that insulin resistance is at the heart of type 2 diabetes, heart disease, and dementia.
So, let’s learn about insulin resistance, its connection to chronic conditions, signs and symptoms, and how to overcome it for good.
What Is Insulin Resistance?
Insulin is a hormone produced by the pancreas that regulates blood sugar levels. The glucose released from carbohydrates we eat should enter cells to be used as energy. Insulin is the key that allows glucose to enter the cells [1].
Insulin resistance is a condition that occurs when cells cannot respond to insulin effects, i.e., the key won’t open the cell door! So, the pancreas has to release more insulin to help glucose enter the cells [2].
This extra insulin causes hyperinsulinemia over time and excess glucose remains in the bloodstream, which can put pressure on the pancreas, cause metabolic disorders, and increase the risk of chronic diseases [3].
How Does Insulin Resistance Connect to Chronic Diseases?
Insulin resistance can lead to a wide range of chronic diseases, including type 2 diabetes, heart problems, brain issues, and many other conditions.
- Type 2 Diabetes: High insulin levels put extra pressure on the pancreas, leading to high blood sugar levels, which can cause various health problems, such as cardiovascular issues, eye problems, etc. [4] [5].
- Heart Disease: Insulin resistance can lead to high blood pressure, inflammation, and abnormal cholesterol levels, increasing the risk of cardiovascular issues [6] [7].
- Dementia: Insulin resistance can cause the brain’s inability to use glucose effectively, which is called type 3 diabetes, leading to various brain problems including dementia [8] [9].
- Other Conditions: Polycystic ovary syndrome (PCOS), fatty liver disease, and even some cancers can occur as a result of insulin resistance [10] [11] [12] [13].
So, to avoid insulin resistance and the array of health problems it can cause, we need to learn its signs and symptoms to fix it right away before it gets serious.
Common Signs and Symptoms of Insulin Resistance
Some of the early signs of insulin resistance include:
- Fatigue
- Difficulty losing weight
- Sugar cravings
- Increased appetite
- Skin tags and darkened patches of skin (acanthosis nigricans), especially around the neck, armpits, or groin
If you have noticed any of these signs or want to ensure your insulin levels are fine, you can visit a healthcare professional and do some blood tests.
Testing for Insulin Resistance
The most reliable test for insulin resistance is fasting insulin. Standard blood sugar tests may not notice early insulin resistance, but fasting insulin levels between 2 and 5 µIU/mL are normal.
If the test shows higher levels, it means your body is struggling to maintain glucose balance, which needs care.
So, how can we control insulin and stop its excessive production?
The Role of Insulin and How It Increases
Insulin is an essential hormone to regulate blood sugar levels, fat storage, and energy metabolism. However, consuming too much fructose—which is found in processed foods and sugary drinks—makes the fat accumulate in the liver, which is the main driver of insulin resistance [14].
Unlike glucose, which can be used by every cell in the body, fructose should be processed by the liver. If you consume small amounts of fructose, the liver has no problem metabolizing it and burning it to produce energy or storing it as glycogen [15].
However, consuming large amounts of fructose overwhelms the liver’s metabolic capacity because excess fructose is converted into fat through lipogenesis, which over time, leads to fat accumulation in the liver, causing non-alcoholic fatty liver disease (NAFLD) [16] [17].
Too much fat in the liver disrupts its function so it cannot regulate glucose and lipid metabolism. This condition increases insulin levels because the body tries to produce more insulin to enter glucose into the cells [18].
Also, consuming too much fructose increases inflammation and oxidative stress in the liver, worsening insulin resistance. As insulin levels rise to manage blood sugar, more fat is stored in the liver, worsening the condition [19] [20] [21].
This is why consuming lower fructose can break this harmful cycle and improve metabolic health. You can also consider the following tips to fix insulin resistance for good.
How to Fix Insulin Resistance?
To get rid of insulin resistance once and for all, you need to make dietary and lifestyle changes and improve your metabolic health. Here is what you can do [22] [23].
Consume Healthy Fats
- Use omega-3 fatty acids (EPA and DHA) from sources like fatty fish.
- Consume saturated fats from grass-fed animal foods, which support hormone production and cellular health.
Consume Adequate Animal Protein
Consume at least 1 gram of protein per pound of your body weight daily to maintain muscle mass, increase satiety, and reduce caloric intake.
Adjust Your Carbohydrate Intake
Your carbohydrate consumption should align with your metabolic flexibility. It means if you are leading a sedentary life, you should use low-carb, non-starchy vegetables.
If you’re active, you can consume moderate amounts of whole-food carbs like sweet potatoes or fruits. However, reducing carbohydrates and consuming enough fat and protein will be the best eating pattern.
Cut Back on Fructose
In the early stages of fixing your diet, you can limit sugary drinks, desserts, and processed foods. However, it is wise to avoid these foods gradually and focus on whole, unprocessed, and animal-based products.
Exercise and Sleep Adequately
Regular physical activity is a great technique to improve insulin sensitivity. Also, managing stress levels and sleeping enough can positively affect insulin levels.
Conclusion
Insulin resistance is the main cause of many chronic diseases, but it is reversible with dietary and lifestyle changes. By balancing macronutrients, reducing fructose intake, and doing regular physical activities, you can get rid of insulin resistance and regain control over your metabolic health.
Dr Robert Lustig's Books
Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine
Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease
The Hacking of the American Mind: The Science Behind the Corporate Takeover of Our Bodies and Brains
Carnivore Diet Resources
- #1 Carnivore Community
- Find A Carnivore/ Keto Doctor
- Carnivore Macro Calculator
- GoCarnivore Sugar Calculator
- Buy KetoMojo (Ketone Meter)
About Dr Robert Lustig
Robert Lustig, M.D., is a neuroendocrinologist, professor of pediatrics at the University of California,San Francisco (UCSF) and a bestselling author on nutrition and metabolic health.
