A new study showed that people with metabolic syndrome who are night owls have a higher risk of insulin resistance and developing type 2 diabetes than those who are early birds. 

It’s not too surprising. Many of our hormones follow a daily rhythm, so it makes sense that sleeping patterns could affect hormones related to blood sugar levels. 

But there’s a lot to unpack here, so let’s backtrack to review what exactly insulin resistance means and (more importantly) what we can do to reverse it. 

What is Insulin Resistance?

Insulin is the hormone that unlocks the key to open the door for sugar molecules to enter into cells. Only after this happens can sugar be transformed into energy to run everything from your brain thinking to your heart pumping to your lungs breathing. 

When cells do not respond as effectively to insulin, they are said to be “insulin resistant.” The insulin is trying to unlock the door for sugar, but the key won’t work. That means sugar cannot enter the cells to be burned for energy and instead keeps circulating through the bloodstream. 

With insulin resistance, blood sugar levels start to creep higher, especially after eating carbohydrates or sweets. 

In the early stages, those elevations in blood sugar are not detected on routine lab tests because they appear only temporarily after eating. Over time as insulin resistance worsens, however, it develops into prediabetes and can eventually lead to type 2 diabetes. 

Signs of Insulin Resistance

One of the trickiest things about insulin resistance is that there usually are no obvious symptoms. But there are definitely some patterns and clues that insulin resistance may be present. 

Weight gain around the middle (abdominal obesity) can be a sign that sugar is being deposited as fat around the internal organs, which is common with insulin resistance. 

Cravings for sugar or carbohydrates can be another sign. Even if blood sugars are mildly elevated, the sugar is not entering the cells, which can create cravings. Think of it as cells that are starving in a sea of plenty. 

Crashing after eating sweets or a high-carbohydrate meal is yet another clue. This can be a sign that blood sugars are spiking high after eating and then swinging back in the other direction. 

Finally, it’s critical to look closely at lab results when insulin resistance is suspected. We often see subtle changes in the patterns of cholesterol and triglyceride levels. There are additional tests of insulin and blood sugar that can be run as well. 

Is Insulin Resistance Reversible?

Yes! The good news is that insulin resistance is an early warning sign that the body is starting to have trouble managing sugars. If detected early, it can be reversed before progressing to type 2 diabetes. 

To understand how to reverse insulin resistance, let’s first look at some overlooked root causes and then some natural strategies. 

3 Overlooked Root Causes of Insulin Resistance

Most people know that being overweight and not exercising can increase the risk of insulin resistance and diabetes. 

But what else is going on at the cellular level driving this process?

Here are 3 often overlooked root causes of insulin resistance. 

Visceral Fat

Fat that builds up around the internal organs (instead of just under the skin) is called visceral fat. The fat cells in visceral fat release hormones and inflammatory chemicals that drive insulin resistance. The biggest outward clue that visceral fat exists is an increase in waist size. 

Mitochondrial Dysfunction

Mitochondria are the powerhouses of cells. They are the place where sugars and other macronutrients are transformed into energy. Mitochondrial dysfunction means that cells cannot burn sugar as well. Mitochondria are highly susceptible to damage from free radicals and toxins, so we can protect them by loading up on antioxidants and supporting detoxification. 

Inflammation

Obesity is associated with a state of low-grade inflammation, which can even affect parts of the brain that produce leptin, the hormone that makes you feel full. If inflammation leads to leptin resistance, then a person might consume more sugar than the body can handle—without feeling full. 

I believe that knowledge is power. The better we understand the body, the better we are able to support it in returning to health. 

Lifestyle Strategies to Reverse Insulin Resistance

Lifestyle changes are absolutely essential for reversing insulin resistance. Here are 5 things to consider. 

Weight Loss

Being overweight or obese is associated with multiple changes in the body (including inflammation and leptin resistance) that contribute to or worsen insulin resistance. Studies show that weight loss is one of the best ways to reverse insulin resistance. 

Exercise

Exercise not only burns energy in the moment to help regulate blood sugar levels but also builds muscle. Muscle cells more effectively burn sugar than fat cells, even at rest. Exercise is essential to reversing insulin resistance. 

Sleep

Didn’t think of this one, did you? Sleep deprivation is a risk factor for increased blood sugar levels, and even one night of a lack of sleep can worsen insulin resistance. 

Clean Living

Minimizing your exposure to toxins supports cellular health! Some pesticides increase the risk of type 2 diabetes, and many synthetic chemicals are known to be endocrine disruptors that may contribute to insulin resistance. 

Eat for Blood Sugar Balance

The foods you eat have a dramatic effect on blood sugar levels. You can slow the digestion and absorption of sugars from your food by combining carbohydrates with fats, fiber, and protein. 

Supplements for Blood Sugar Support

To be clear—supplements are not a treatment for disease. Nutrients and nourishing herbs can be a helpful addition but will have little effect unless also accompanied by lifestyle changes. 

That said, let’s look at 5 top supplements for blood sugar support:

Gymnema

Gymnema is an herb that comes from the Ayurvedic tradition. If you taste it directly, it will numb your taste buds so that you cannot taste sweet! The leaf extract is used to support blood sugar. 

Berberine

Berberine is a plant compound that’s responsible for the yellow color of herbs like goldenseal and Oregon grape. It supports blood sugar but may also interact with medications or disrupt digestion. 

Chromium

Chromium is a trace mineral that’s needed for insulin to function properly. It can be supplemented along with meals to support insulin sensitivity. 

Alpha-Lipoic Acid (ALA)

Alpha-lipoic-acid is not an official vitamin but is similar to B vitamins. It is a powerful antioxidant and also supports blood sugar metabolism. 

Magnesium

Low blood levels of magnesium have been found in people with type 2 diabetes. Many people do not consume the recommended amount of magnesium, making it an important supplement to consider. 

It’s always best to talk with a health professional before adding supplements into your routine—especially if you are already taking medications. 

The Bottom Line

Insulin resistance means that cells have become less responsive to the effects of insulin. Sugar cannot effectively enter cells to be burned for energy, and blood sugar levels may rise—especially after eating sweets or carbohydrates. 

The good news is that insulin resistance is reversible.

By combining lifestyle changes with supplements to support blood sugar levels, it is possible to reverse the process of insulin resistance and prevent its progression to type 2 diabetes. 

Lifelong health begins with prevention, and prevention begins now.