Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.
In this episode, Dr Odell discusses the critical yet often overlooked issue of insulin resistance—a hidden epidemic affecting nearly 40% of American adults. This sneaky condition, where the body’s cells don’t respond to insulin, is more than just a number on a chart; it’s a major catalyst for type 2 diabetes, heart disease, and a host of other metabolic disorders. Join us as he uncovers why insulin resistance is a growing concern for so many people and explore how its widespread impact could be affecting you or someone you love.
Dr. Odell will also discuss two competing theories regarding the causes of insulin resistance: the traditional view that cells become less responsive to insulin, and a groundbreaking study from 2024 suggesting that insulin may break down too quickly in the body. Learn about the critical role insulin plays in regulating energy and blood sugar levels, and discover the implications of insulin resistance on overall health.
Throughout the episode, he’ll discuss practical strategies to reverse insulin resistance through dietary changes, exercise, and weight management. Find out which foods can help improve insulin sensitivity, why exercise is vital for metabolic health, and how lifestyle modifications can significantly reduce insulin resistance and its associated risks.
Transcript for: Can You Reverse Insulin Resistance? The Evidence Says Yes!
In today's episode we'll be tackling insulin resistance - a hidden epidemic affecting about 40% of American adults ages 18-44, according to a 2021 survey. This condition, where the body's cells stop responding properly to insulin, is a major driver of type 2 diabetes, heart disease, and numerous other metabolic disorders.
Today, we'll explore two competing theories about what causes insulin resistance: the traditional view that cells simply stop responding to insulin, and a groundbreaking 2024 study suggesting that insulin may actually be breaking down too quickly as it travels through the body. Most importantly, we'll discuss practical strategies to reverse insulin resistance through diet, exercise, weight management, and targeted supplements.
Whether you're concerned about your own health or trying to help someone else, understanding insulin resistance is crucial in our modern world of processed foods and sedentary lifestyles. So let's jump in by first understanding what insulin actually is and how it works in a healthy body.
So, let’s begin by talking about what insulin is?
Insulin is a powerful hormone that helps the body manage energy and blood sugar levels. It is mainly released by the pancreas when blood sugar rises, such as after a meal. Think of insulin as the body’s traffic controller for energy—guiding sugar from the blood into cells where it can be used or stored.
It plays a crucial role in multiple organs. In the liver, it helps store sugar as glycogen and fat while preventing the production of extra glucose. In muscles, it boosts energy storage, helps build muscle, and increases sugar absorption. In the brain, insulin influences hunger signals, while in fat tissue, it helps store fat and regulates how the body uses it for energy. Beyond metabolism, insulin supports cell growth by promoting fat and protein production while preventing their breakdown.
However, when insulin is unable to carry out its functions, it is referred to as insulin resistance.
Insulin Resistance Theories
The prevailing theory of why insulin resistance happens is that the cells within the body stop responding properly to insulin and so the cells don’t absorb sugar as efficiently, forcing the pancreas to release even more insulin to compensate.
However, a recent study published in 2024 by NPJ Metabolic Health and Disease suggests a new possible cause of insulin resistance. The researchers propose that insulin resistance may be linked to how insulin breaks down while traveling through the body, a process they call "chain-splitting" caused by a disruption of the body’s sulfur balance. This disruption in sulfur balance makes insulin more prone to degradation during transport, reducing its ability to effectively reach and act on target cells.
But, regardless of how insulin resistance develops, over time it leads to high insulin levels in the blood (hyperinsulinemia), which is linked to a long list of issues such as type 2 diabetes, cardiovascular issues: including heart disease, stroke, high blood pressure, abnormal lipid levels, damage to the inner lining of blood vessels, and increased risk of blood clots, obesity, fatty liver disease, Alzheimer's disease, polycystic ovary syndrome, major depressive disorder, sleep apnea, hyperuricemia, elevated inflammatory markers, and even cancer.
So, you may be wondering what causes it?
Insulin resistance can be influenced by both genetics and lifestyle factors. Some genetic mutations can affect how insulin functions, how it binds to receptors, or how its signaling pathways work. Environmental factors, such as diet and physical activity, also play a major role.
Research at Yale also found that having liver fat content above 1.85% was associated with insulin resistance and risk for cardiovascular disease.
There are also three hormonal conditions that can also contribute to insulin resistance: Cushing’s Disease, hypothyroidism, and acromegaly.
And when insulin resistance is combined with a cluster of conditions such as high blood pressure, excess belly fat, abnormal cholesterol levels, and blood sugar spikes it is part of a condition called metabolic syndrome. Metabolic syndrome is like a red flag waving in your body’s engine, signaling that your metabolism is struggling. When three or more of these conditions are present it is called metabolic syndrome and it’s the perfect storm for serious health issues.
So, here’s how to find out if you are insulin resistant…
Insulin resistance can often present without any noticeable symptoms. However, some common signs and symptoms may include: increased thirst and urination, frequent hunger, unexplained weight gain, high blood pressure, high cholesterol and triglycerides, and slow-healing wounds.
Other people might notice dark, velvety skin patches (acanthosis nigricans) in body folds, skin tags, and eye changes as signs of insulin resistance.
If you're concerned about insulin resistance, several tests can help assess your metabolic health:
Fasting Insulin Test: This measures your insulin levels after fasting for 8-12 hours. High fasting insulin levels (above 10-12 μIU/mL) can indicate insulin resistance, even when blood glucose is still normal.
HOMA-IR (Homeostatic Model Assessment of Insulin Resistance): This calculation uses both fasting insulin and fasting glucose levels to estimate insulin resistance. Your doctor can calculate this score—values above 2.0-2.5 suggest insulin resistance is present.
Glucose Tolerance Test (GTT): This involves drinking a sugary solution after fasting, then measuring blood glucose levels at intervals (typically 1, 2, and sometimes 3 hours). Some advanced versions also measure insulin levels during the test, providing valuable information about how your body responds to sugar.
HbA1c Test: While primarily used to diagnose diabetes, an HbA1c between 5.7% and 6.4% may indicate prediabetes and underlying insulin resistance.
Triglyceride to HDL Ratio: A ratio above 3.0 is associated with insulin resistance in many populations.
Advanced Testing: Some clinics offer specialized tests like the Kraft Insulin Survey (a 5-hour GTT with insulin measurements) or continuous glucose monitoring to observe your body's response to different foods.
Talk to your healthcare provider about which tests are appropriate for you. Remember that standard blood panels often don't include fasting insulin, so you may need to specifically request these tests, especially if you have risk factors but normal blood sugar levels.
Here’s how you take action if you have insulin resistance…
If you have insulin resistance, there's good news. Many studies suggest that a significant portion of people with insulin resistance, including those with prediabetes or type 2 diabetes, can effectively reverse it through lifestyle changes and other interventions.
What’s interesting too is that the two theories as to what causes insulin resistance both have similar strategies for reversing it – a focus on both diet and exercise.
Diet
This is your first line of defense. Focus on whole foods: vegetables, fruits, whole grains, lean proteins, and healthy fats like those in nuts and olive oil. Avoid processed snacks, sugary drinks, and saturated fats found in red meat and fried foods. The Mediterranean or DASH diets are good choices since they’ve been shown to improve cholesterol, blood pressure, and insulin sensitivity. And, don’t forget to limit alcohol since excess drinking strains the liver and disrupts fat metabolism.
If the new theory of insulin resistance becomes widely regarded it might also be good to reduce foods that are high in sulfur-containing amino acids, such as animal proteins like red meat, bacon, sausage, eggs, dairy, poultry, and fish since they are rich in methionine. This is because too much methionine, from sulfur-containing amino acids, can destabilize insulin.
Instead, opt for more plant-based proteins, such as beans, lentils, and tofu, which contain lower amounts. Make sure to eat enough fruits, vegetables, and whole grains which are naturally lower in methionine and help balance sulfur metabolism. The fiber in these fruits and vegetables also supports beneficial gut bacteria that reduce harmful sulfur metabolites.
Another strategy would be to boost glutathione levels to protect insulin from degradation by consuming sulfur amino acids. You can do this by paradoxically eating more sulfur-rich vegetables like broccoli, Brussel sprouts and kale. Even though these foods contain sulfur, they help to regulate sulfur metabolism and boost glutathione thereby protecting insulin and improving its function since glutathione is an antioxidant. Consuming other antioxidants is also helpful so be sure to eat foods rich in vitamin C such as citrus fruits and bell peppers. As well as foods high in polyphenols such as berries and green tea which help recycle glutathione, keeping insulin stable.
Exercise and weight loss are also very important.
Exercise and weight loss play a key role in helping insulin work properly. Regular physical activity, such as walking, jogging, cycling, or weightlifting, makes the body more sensitive to insulin. This happens because exercise activates AMPK, an enzyme that helps cells absorb glucose, and increases GLUT4, a protein that moves glucose from the blood into cells.
Aerobic exercise also helps balance the body’s redox system and prevents excessive sulfur metabolism, which can impact insulin function. Experts recommend at least 150 minutes of aerobic exercise per week along with regular resistance training to keep muscles strong and support metabolism. Even short bursts of movement throughout the day can help reduce the negative effects of sitting too long.
Resistance training, like lifting weights, also builds muscle, which is important because muscles use glucose for energy. Aim for 2-3 sessions of resistance training per week, each lasting 45-60 minutes, focusing on major muscle groups. During and after exercise, the body becomes more efficient at using glucose, which means it needs less insulin to do the job.
Weight loss
This doesn’t need to be drastic; shedding just 5-10% of your body weight can make a big difference in reducing belly fat and improving insulin function. Recent research from Yale in 2022, has shown that modest weight reduction due to caloric restriction to about 1,200 calories a day leads to a reduction of liver fat and reversal of liver insulin resistance and type 2 diabetes. Their work shows that even a 10% weight reduction can make a big difference since this can significantly decrease or eliminate fat in the liver.
When considering weight loss, you could consider trying an intermittent fasting regime.
Intermittent fasting can improve insulin sensitivity and reduce insulin resistance by allowing the body to rest and utilize fat stores for energy, leading to lower insulin levels and improved blood sugar control. In fact, a meta-analysis of 10 studies in 2022 concluded that intermittent fasting was found to be an effective intervention for improving insulin resistance. The Intermittent fasting protocols that have been shown to improve insulin resistance include:
16/8 method (fasting for 16 hours and eating within an 8-hour window)
5:2 method (eating normally for 5 days and restricting calories to 500-600 on 2 non-consecutive days)
Alternate-day fasting (fasting every other day)
Recent Insights
New research highlights the role of gut health in metabolic syndrome. A healthy gut microbiome helps regulate inflammation and insulin sensitivity, so fermented foods like yogurt or kimchi might be worth adding to your plate. Or, specific strains like Lactobacillus and Bifidobacterium species since they have been associated with modest but significant reductions in fasting blood glucose and A1C in people with type 2 diabetes.
Another beneficial bacteria that’s getting a lot of attention is Akkermansia muciniphila, which is a common type of bacteria found in the human gut. This tiny organism plays an important role in keeping our digestive system healthy. It helps protect the lining of our intestines, making it harder for harmful substances to enter our body. This bacteria also helps reduce inflammation throughout the body and helps our cells respond better to insulin. When there's less of this helpful bacteria in our gut, we're more likely to develop problems with how our body processes sugar and other health issues related to our metabolism. In simple terms, having enough of this good bacteria in our gut can help keep us healthier overall.
So let me quickly mention some helpful supplements that you might want to consider taking:
Vitamin C: This antioxidant may improve insulin sensitivity, reduce fasting blood glucose, and lower HbA1C levels when taken for more than 12 weeks.
B Vitamins: The body uses B vitamins (especially B6, B12, and folate) to regulate sulfur amino acid metabolism and process methionine efficiently, preventing excess buildup. Good sources include leafy greens, legumes, and fortified grains.
CoQ10: This supplement has demonstrated significant benefits for insulin resistance. In Korean patients with prediabetes, 200 mg daily CoQ10 for 8 weeks led to a significant decrease in HOMA-IR, an indicator of insulin resistance.
Chromium: This essential trace mineral may enhance insulin binding, increase insulin receptors, and improve insulin sensitivity.
NAC: This shows promise in preventing hyperglycemia-induced insulin resistance by helping to reduce oxidative stress.
Inositol: This carbohydrate may be particularly effective for supporting insulin resistance management, especially in conditions like polycystic ovary syndrome (PCOS).
Magnesium: This mineral has been shown to improve insulin sensitivity by helping regulate metabolic pathways that break down sulfur amino acids.
Berberine: Some studies suggest this compound may help manage blood sugar levels by lowering blood glucose, triglycerides, and HbA1c while improving insulin sensitivity. Dose: 500 mg 2–3 times daily.
Alpha-lipoic acid (ALA): This antioxidant has shown potential in supporting insulin sensitivity.
Lastly, Manage Stress and Avoid Smoking and Excess Alcohol.
Chronic stress increases oxidative damage, which can worsen sulfur imbalances and insulin resistance. Meditation and proper sleep can help. And avoid smoking and excess alcohol since both increase oxidative stress, worsening the effects of high sulfur amino acid intake.
The bottom line is that insulin resistance is reversible for many people through consistent lifestyle changes.
First, focus on your diet. Emphasize whole foods like vegetables, fruits, and lean proteins while limiting processed foods, sugary drinks, and excessive animal proteins high in methionine. And don't forget those sulfur-rich vegetables like broccoli and kale that help protect insulin function.
Second, prioritize physical activity. Aim for at least 150 minutes of aerobic exercise weekly, plus 2-3 resistance training sessions. Even small amounts of movement throughout the day can make a meaningful difference.
Third, address excess weight - particularly around the liver. Even a modest 5-10% weight reduction can dramatically improve insulin function. The Yale research showing that liver fat reduction can reverse insulin resistance is particularly encouraging.
Fourth, consider intermittent fasting as a strategy to improve insulin sensitivity, using protocols like the 16/8 method or 5:2 approach.
Fifth, support your gut health with fermented foods and probiotic-rich options to promote beneficial bacteria like Akkermansia muciniphila.
Finally, targeted supplements like vitamin C, B vitamins, CoQ10, and berberine may provide additional support, while stress management should not be overlooked.
Remember, insulin resistance develops gradually over time, and reversing it also takes time and consistency. But with these evidence-based strategies, you can reclaim control over your metabolism and significantly reduce your risk of serious chronic diseases. Small, consistent changes really do add up to transformative results for your health.
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