EP 135: Insulin Resistance: Causes, Symptoms, and How to Improve It

Insulin is an absolutely essential hormone for life and fundamental for muscle mass synthesis, but when its levels remain constantly elevated, it becomes the main culprit for body fat accumulation, especially at the visceral and abdominal levels. In this episode, we take a deep dive into what happens when our cells become "impermeable" to the action of insulin  as if they were putting on a raincoat that prevents them from hearing its signal, and the pancreas responds by secreting more and more, entering a vicious cycle of hyperinsulinemia and insulin resistance.

This metabolic alteration not only makes it difficult to lose weight or gain muscle, but it also has a direct impact on the entire hormonal balance. Throughout the talk, we explain how excess visceral fat first affects the liver, leading to fatty liver and compromising key hepatic functions such as the detoxification of toxins and the proper activation of essential vitamins like vitamin D and B6. As a consequence, problems with mood, sleep disturbances, unexpected spikes in cholesterol, triglycerides, and uric acid may appear, as well as manifestations in hormonal health such as polycystic ovary syndrome (PCOS), acne, or hair loss.

To find out if you are going through this process, we address how to identify it simply, whether through a blood test by calculating the HOMA-IR index (multiplying fasting glucose by fasting insulin and dividing by 405, where values equal to or greater than 2.5 suggest resistance) or simply by measuring your waist circumference with a tape measure. Finally, we share the fundamental pillars to recover metabolic sensitivity and remove that waterproofing layer from the cells: the combination of strength and cardiovascular exercise, a daily intake of at least 25 to 30 grams of prebiotic fiber to promote the natural secretion of satiety hormones like GLP-1, the reduction of alcohol and sweeteners such as sorbitol and maltitol, and the targeted supplementation strategy with active ingredients like phytosomal berberine, silymarin, Gymnema sylvestre, or myo-inositol. 

I hope you like it :)

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