Insulin often gets a bad rep these days for being “evil” because it takes us out of fat-burning mode (lipolysis) and too much can lead to diabetes. While it’s true that fat-burning isn’t really happening if we’re releasing insulin and excess is bad for our health, we still want and need insulin at the right times! Insulin packs away glucose into our muscles and tissues for energy, promotes protein synthesis for muscle growth, and has a ton of other healthy and life-sustaining roles.
Insulin is released by the pancreas in response to a feeding, and it helps ensure that we don’t have high levels of glucose (sugar) in our blood, which can be very toxic. Insulin allows us to store and use this glucose (as glycogen). Insulin also helps to keep blood glucose from getting too low.
We need to build and maintain a healthy body that knows when to release insulin for the right purposes, and when to shut it down so we can continue on in fat-burning mode and avoid overly taxing the pancreas. Exercise, diet, lifestyle and moderation are the tickets to success.
If we eat excess carbohydrates in the absence of adequate healthy fats and proteins and/or live a high-stress lifestyle, this is when insulin can backfire on us and things can go awry. Too much insulin release, too often, and constantly elevated insulin levels can be very problematic—the higher insulin response the more we decrease the body’s ability to oxidize fat. Over time, the more we chronically release high levels of insulin, the more fat oxidation significantly decreases because insulin inhibits lipolysis, or the breakdown of fat*. Eventually if this goes on and on we develop insulin resistance (IR), the opposite of insulin sensitivity, and we start storing our calories as body fat, accumulating more inflammation, hurt our liver, etc.
*For the geeks, this happens because insulin activates protein phosphatase 2A which “dephosphorylates” hormone sensitive lipase and inhibits lipolysis activity.
Instead, if we are insulin sensitive when we eat carbs and meals, then the process works how it should, without negative health consequences. Insulin sensitive simply means we will put more of the glucose into muscle and tissues instead of storing it as extra fat. And in fact, we do want a healthy amount of insulin release to prime the system, and chronically low insulin with a very low-carb diet can present issues in certain cases. Granted, the right quality and quantity of carbs based on your activity level and needs matter and our muscles and tissue can reach capacity at which point the excess can become body fat. Generally quality carbs in the range of 100-300 grams a day is appropriate for most.
Also, if you know you’re suffering from IR, then these tips can also help undo this problem and get you back on track, along with a healthy diet rich in good fats.
The 10 ‘Hacks’ to Increase Insulin Sensitivity
1. Move!
This is the best way to become insulin sensitive. If you’re unable to get in a dedicated workout, even a few minutes of quality movement will make you more insulin sensitive (think: jumping jacks, burpees, walking, mobility). Just avoid going from desk to dinner table.
Ceylon specifically is most effective but other cinnamon varieties will do. Whenever it makes sense, add cinnamon especially before and with meals. Even 1 tsp a day has a huge impact on blood sugar management.
3. Turmeric root / curcumin
Numerous studies show turmeric on its own is effective in preventing diabetes. It’s also a potent anti-inflammatory. I like to juice fresh turmeric root and have a shot a day. Golden milk is an option if you don’t like plain turmeric, or curcumin, the supplement form. I recommend Mervia for the best, most effective curcumin you can get.
Bonus hack: if you do cold thermogenesis at the same time you take curcumin this helps kill fat cells and ramp up brown fat activation. Brown fat is metabolically active and keeps us burning calories like a beast.
4. Apple cider vinegar “cocktail”
Drink 1 tbsp of ACV with sparkling or still water before meals, and this is an especially delicious replacement to a nightly alcoholic beverage! Take it from me, a former wine-o.
Sub: lemon or lime juice. Add to meals, especially those with carbs.
Tried and true for lowering blood sugar, thus insulin, best taken with meals. Get the whole-food form if you can find it!
6. Fermented foods
Not only good for gut health but also known to increase insulin sensitivity; have with higher carb meals to offset high-carb effect.
Consider avoiding fermented foods if sensitive to histamine or in certain cases of gut dysbiosis like initially killing off candida and SIBO.
7. Resistant starch
Beneficial for the microbiome and gut diversity too (i.e. more of the good bacteria)! RS is a great way to “hack your carbs” when you need sufficient carbs to sustain training but don’t want to constantly spike blood sugar and insulin.
8. UCAN
A safe carb that has virtually no insulin or blood sugar response. Can be used as a sports nutrition supplement or in regular diet. Check out my UCAN porridge.
9. Ginger root
Shown to lower fasting blood sugar and increase insulin sensitivity in those with IR. I prefer fresh ginger, but you can supplement with 1600mg a day. Or try juicing ginger along with the turmeric (may need to dilute with water or other fluids).
10. Other
Green tea before meals (decaf or just avoid caffeine in later hours of the day), magnesium (food forms), and quality sleep (to avoid high cortisol and carb cravings).
Avoid these (if you want to be an insulin-sensitive machine):
1. Trans fats
2. Vegetable oils—canola, corn, soy, safflower, sunflower, etc. See Good Fats, Bad Fats for more.
3. Grazing-style of eating—try not to be a constant snacker, and allow some time between feedings.
4. Going from sedentary to eating a big meal—e.g. you sat at work all day, weren’t active, drove home and immediately dig into mac ‘n cheese, a big steak and a couple glasses of wine, followed by dessert. Avoid this habit of going from desk to dinner table.
5. Refined sugars—the obvious offenders like soda, candy, sweets, juice, baked goods, etc. On the other hand, if there is natural sugar in a whole food, or you add a little honey/maple syrup to your meal, then that’s perfectly ok.
6. Chronic high-carb diet—generally, this is greater than 400g/day but it will vary based on activity level—with an abundance of refined foods.