Every day, you make hundreds of choices—what to eat, when to exercise, or how much rest you get.
But have you ever stopped to consider how these decisions affect your insulin levels? High insulin can be the root of many hidden health issues, even if you’re not seeing them immediately.
So, let’s understand the key reasons your insulin might be higher than it should be, and more importantly, how you can take action to improve it for better health.
But first, we’ll explore the importance of insulin regulation for overall health.
Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. It facilitates the uptake of glucose into cells for energy or storage.
What is insulin resistance?
When you eat, your blood sugar levels rise. To manage this, your pancreas releases insulin, which acts as a key to let blood sugar into your cells for energy. In a healthy body, this process runs smoothly. However, in insulin resistance:
- The cells become resistant to insulin’s signal, so blood sugar remains in the bloodstream.
- The pancreas works overtime to produce more insulin, eventually wearing out.
This condition can cause elevated blood sugar levels and may progress to type 2 diabetes if left unaddressed.

Signs and symptoms of insulin resistance:
Identifying early signs can help you take action before it becomes a bigger issue. Common symptoms include:
- Increasing waistline: Despite healthy eating and exercise, abdominal fat may increase.
- High blood pressure: Often linked to insulin resistance
- Fasting blood sugar over 100 mg/dL: A potential indicator of insulin resistance.
- High triglycerides: Paired with low HDL (High-Density Lipoprotein, commonly known as good cholesterol), it may suggest a problem.
- Skin tags and darkened skin: Dark patches on the neck, armpits, or groin may signal insulin resistance
- Frequent urination and thirst: Especially unusual urination patterns.
- Tingling sensations: Pins and needles in your feet.
- Constant fatigue and hunger: Feeling tired despite good sleep and nutrition.
Insulin resistance may lead to conditions like:
- Type 2 Diabetes: Chronic high insulin levels can lead to insulin resistance, a precursor to diabetes.
- Cardiovascular issues: High insulin promotes inflammation and arterial stiffness.
- Cognitive decline: Alzheimer’s disease is often referred to as ‘type 3 diabetes’ due to its link to insulin resistance.
- Cancer: Elevated insulin can stimulate the growth of certain cancer cells.
Managing insulin levels is essential not just for avoiding diabetes but also for:
- Preventing chronic diseases: High insulin levels are linked to diabetes, heart disease, and obesity.
- Supporting cellular health: Insulin resistance can damage mitochondria, the cell’s energy powerhouse, affecting overall energy production.
- Enhancing longevity: Studies show that balanced insulin levels are associated with reduced inflammation and healthier aging. (Kolb, H., Kempf, K., & Martin, S. (2023). Insulin and aging – a disappointing relationship. Frontiers in Endocrinology, 14, 1261298. https://doi.org/10.3389/fendo.2023.1261298)
Why your insulin levels may be high?
Let’s examine the primary contributors to elevated insulin levels and how they impact your health. These are key highlights from my recent podcast with Dr. Sudhir Pillai, an esteemed interventional cardiologist.
1. Low muscle mass
Muscle tissue is metabolically active and improves insulin sensitivity by aiding glucose uptake. Lack of muscle mass, a condition common among ‘thin-fat’ individuals, leaves the body less equipped to handle glucose, causing insulin levels to spike.

Wondering what’s the ‘Thin-Fat Indian’ phenomenon? Know the truth: Can South Asians Beat Type 2 Diabetes? What My Talk With Dr Shashank Joshi Revealed About the Thin-Fat Indian Paradox
2. Hidden fat (visceral fat)
Visceral fat, stored around internal organs, is more metabolically active than subcutaneous fat and contributes to insulin resistance by releasing inflammatory cytokines.
- Impact of visceral fat: Thin-fat Indians store more visceral fat despite having a lower BMI. This phenotype increases susceptibility to diabetes and metabolic diseases.
3. Food patterns and carbohydrate intake
The shift from traditional balanced foods to carb-heavy, low-fat has significantly contributed to rising insulin levels globally.
- The carb-fat imbalance: Excess carbohydrate intake leads to frequent insulin spikes, while inadequate healthy fats and proteins exacerbate insulin resistance.
- Reduced fat intake: Misguided nutritional guidelines in the 1970s led people to fear natural fats and replace them with carbs.
- Trans fats and processed foods: The introduction of trans fats and refined carbohydrates has further worsened the scenario, leading to inflammation and insulin resistance
4. Poor lifestyle choices
- Sedentary lifestyle: Lack of physical activity decreases glucose uptake by muscles, leading to higher insulin levels.
- Irregular sleep patterns: Poor sleep and sleep apnea contribute to insulin resistance by disrupting the body’s circadian rhythm.
- Chronic stress: Elevated cortisol levels from stress can interfere with insulin’s ability to regulate blood sugar effectively.
5. The role of mitochondria
Mitochondria, often referred to as the powerhouses of our cells, are responsible for producing energy through a process called oxidative phosphorylation, helping our body generate the energy it needs to function. But the health of your mitochondria is far more than just about energy. When mitochondria become inefficient, it can lead to insulin resistance.
By focusing on mitochondrial health, you can help your body manage insulin levels better, supporting a balanced and energetic lifestyle.
Now that we’ve identified the key contributors to high insulin levels, let’s explore the top pillars to focus on for improving insulin regulation and overall health.
The good news is that insulin resistance can be managed through proper lifestyle choices.

My top pillars that offer a holistic approach to insulin regulation:
1. Improve your nutrition:
- Cut down on carbohydrates: Reduce refined carbs and opt for complex ones like whole grains.
- Increase soluble fiber: Found in flaxseeds, vegetables, fruits, nuts, and oats, fiber improves insulin sensitivity.
- Control fruit intake: Stick to 1-2 servings per day, pairing them with nuts for better absorption.
- Incorporate healthy fats: Include unsalted nuts, avocados, seeds, and cold-pressed oils like coconut oil or ghee.
- Balance your plate: Prioritize proteins and healthy fats over carbohydrates.
- Portion control: Overeating, even healthy foods, can spike insulin levels.
- Foods to avoid: Limit processed foods and sugars.
2. Prioritize gut health:
- Soluble fiber is crucial for maintaining a healthy gut microbiome, which directly impacts insulin sensitivity.
- Foods rich in soluble fiber include legumes, lentils, flax seeds, oats, and citrus fruits.
- Avoid processed foods that disrupt gut health and promote inflammation.
3. Choose anti-inflammatory foods:
- Incorporate spices like turmeric, ginger, cinnamon, cloves, and garlic into your meals.
- Use cold-pressed oils, such as coconut or groundnut oil, instead of refined oils.
- Drink green tea and consider apple cider vinegar (ACV) as part of your routine (e.g., mixing ACV with isabgol and water 30 minutes before meals). If it doesn’t suit you, don’t consume it!
4. Maintain a healthy weight:
- Losing excess fat: Especially around the waist, is one of the most effective ways to combat insulin resistance.
- Focus on whole foods: Minimize processed foods high in sugar and unhealthy fats.
- Stay active: Regular aerobic exercise is effective in targeting visceral fat.
- Manage stress: High cortisol levels contribute to fat storage.
5. Action steps to build muscle:
- Strength training: Incorporate weightlifting or resistance exercises 2-3 times a week.
- Protein-rich food: Consume adequate protein to support muscle repair and growth.
- Focus on daily physical activity: Incorporate daily movement, such as walking 10,000 steps or practicing yoga.
- Consistency: Regular exercise is key to maintaining muscle mass.
6. Quality sleep:
- Aim for 7-8 hours of quality sleep each night.
- Address issues like sleep apnea for better metabolic health.

- Practice mindfulness, meditation, or breathing exercises to lower cortisol levels.
- Avoid multitasking during meals to enhance digestion and reduce stress-induced insulin spikes.
8. Hydration:
- Stay hydrated with water, herbal teas, and electrolyte-rich drinks.
- Limit sugary beverages, excessive caffeine, and alcohol.
9. Circadian rhythm alignment:
- Eat according to the body’s natural clock: Larger meals earlier in the day and lighter meals in the evening.
- Incorporate intermittent fasting under professional guidance.
10. Sunlight and Vitamin N (Nature):
- Spend time outdoors to boost Vitamin D levels.
- Engage in grounding activities like walking barefoot on grass.
Additional hacks for insulin sensitivity:
- Fenugreek seeds: Boil in water and drink as a tea with cinnamon after a heavy meal.
- Magnesium-rich foods: Include nuts, seeds, and leafy greens.
- Indian cuisine staples: Incorporate dishes with turmeric, garlic, and ginger for natural insulin-supportive benefits.
Don’t forget your medications:
While medication may stabilize blood sugar levels or manage symptoms, it often masks the underlying problem. Relying solely on medication without addressing lifestyle factors can lead to further complications. Sustainable health improvements come from tackling root causes.
Incorporate these key pillars of health and lifestyle hacks into your daily routine to take control of your metabolic health and reduce your risk of degenerative diseases.
Start small, stay consistent, and watch your health transform!
Want to optimize your insulin levels and improve your overall health?
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Set up a one-on-one consultation with our integrative team or enroll in our specialized Wellness Programs for personalized solutions.
Reach out to us at 1800 102 0253 or write to us at [email protected].
Team Luke
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