What is Insulin Resistance?

Insulin resistance occurs when the body’s cells—particularly in the muscles, liver, and fat tissue—fail to respond effectively to insulin. To compensate, the pancreas produces more insulin to maintain normal blood sugar levels. Over time, this overproduction can lead to elevated insulin levels, known as hyperinsulinemia, which can cause significant metabolic disruptions even if blood sugar remains temporarily stable.

Dr. Bikman emphasizes that insulin resistance is more than just a precursor to diabetes—it is a root cause of many chronic diseases and health issues, including obesity, heart disease, fatty liver, and even cognitive decline.

Signs and Symptoms of Insulin Resistance

Insulin resistance often develops silently, but some early warning signs include:

• Persistent fatigue after meals

• Increased hunger and cravings, especially for sugar and carbs

• Difficulty losing weight, particularly around the abdomen

• Skin changes such as dark patches (acanthosis nigricans)

• Elevated triglycerides or cholesterol levels

Left unchecked, insulin resistance can progress to type 2 diabetes, where the body’s ability to regulate blood sugar breaks down entirely.

The Consequences of Insulin Resistance

According to Dr. Bikman, insulin resistance doesn’t just affect blood sugar—it has ripple effects throughout the body:

• Weight Gain: Elevated insulin levels promote fat storage and hinder fat burning.

• Inflammation: Chronic hyperinsulinemia triggers inflammation, contributing to conditions like arthritis and cardiovascular disease.

• Liver Health: Excess glucose is stored in the liver as fat, leading to non-alcoholic fatty liver disease (NAFLD).

• Hormonal Imbalances: In women, insulin resistance is linked to polycystic ovary syndrome (PCOS), while in men, it can reduce testosterone levels.

What Causes Insulin Resistance?

Dr. Bikman identifies several factors contributing to insulin resistance:

• Poor Food Choices: High intake of refined carbohydrates, sugars, and processed foods can overwhelm the body’s insulin response.

• Physical Inactivity: Muscle cells are key players in glucose uptake, and inactivity reduces their efficiency.

• Chronic Stress: Elevated cortisol levels can interfere with insulin sensitivity.

• Sleep Deprivation: Poor sleep disrupts hormonal balance and insulin regulation.

• Obesity: Excess fat, particularly visceral fat, exacerbates insulin resistance.

How to Reverse Insulin Resistance

The good news is that insulin resistance is reversible with lifestyle changes. Dr. Bikman outlines actionable strategies to improve insulin sensitivity:

• Adopt Low-Carb, High-Fat Food choices: Reducing carbohydrate intake minimizes insulin spikes, while healthy fats provide sustained energy.

• Prioritize Protein: Adequate protein supports muscle health and satiety.

• Incorporate Intermittent Fasting: Periodic fasting helps lower insulin levels and improves metabolic flexibility.

• Regular Physical Activity: Both aerobic physical activity and resistance training enhance insulin sensitivity in muscle cells.

• Improve Sleep Quality: Aim for 7–9 hours of quality sleep to support hormonal balance.

• Manage Stress: Practices like mindfulness and meditation can reduce cortisol levels, indirectly improving insulin sensitivity.

The Bigger Picture

Dr. Bikman’s central argument in Why We Get Sick is that insulin resistance underpins many chronic diseases that dominate modern healthcare. Addressing this root cause isn’t just about managing one condition—it’s about reclaiming overall health and preventing a cascade of metabolic dysfunction.

By understanding and addressing insulin resistance, we can take proactive steps toward better health, longevity, and quality of life.

Take Charge of Your Health with BitCure

Insulin resistance doesn’t have to define your future. With the right knowledge and lifestyle changes, you can restore your body’s balance and unlock its full potential. At BitCure, our expert clinical team can help you make lasting changes to help manage insulin resistance.  Our state-of-the-art clinic is equipped to provide you with comprehensive primary care starting at just $85/Mo, without any insurance hassles or hidden fees. Drop by our clinic in Blue Ash, OH, or give us a call to learn more about how we can help you get ahead of insulin resistance.