Let's talk about insulin resistance – often seen as just a blood sugar issue, but it has profound effects on hormonal balance, especially for sex hormones. What are the key signs of insulin resistance, its impact on hormones, and strategies to improve sensitivity?
Insulin resistance is a huge driver of PCOS in women, leading to increased androgens, irregular periods, and difficulty with fertility. Symptoms include persistent fatigue, sugar cravings, belly fat, and skin tags.
For men, it can contribute to lower testosterone and increased estrogen due to increased aromatase activity in fat cells. It's not just about diabetes risk; it's core to metabolic and hormonal health.
Diet is paramount for improving insulin sensitivity. Reducing refined carbs and sugars, increasing fiber, and prioritizing lean protein and healthy fats. Intermittent fasting can also be very effective.
Resistance training dramatically improves insulin sensitivity by increasing glucose uptake in muscles. Regular, consistent exercise is a non-negotiable for metabolic health.
Excellent overview of symptoms and impact, and the PowerLifterPro, you're spot on about resistance training! What about sleep and stress, do they factor into insulin resistance?
Massively! Poor sleep increases insulin resistance and elevates cortisol, which further drives blood sugar dysregulation. Stress has a similar effect, so managing both is crucial.
Certain supplements like berberine, chromium, and alpha-lipoic acid are often used to support insulin sensitivity, but they should always complement lifestyle changes, not replace them.
It's a classic example of how interconnected our systems are. Addressing insulin resistance improves not just blood sugar, but also reproductive health, energy, and overall vitality.
And consistent nutrition is key. Avoiding extreme calorie restriction or overeating can help maintain stable blood sugar.