Insulin resistance
A state in which cells respond poorly to insulin, forcing the pancreas to produce more, a precursor of type 2 diabetes and metabolic syndrome.
Normally, insulin “opens” cells to let glucose in. With insulin resistance, cells become “deaf” to this signal. The pancreas compensates by producing more and more insulin (hyperinsulinaemia) to keep blood glucose normal, until it is exhausted and type 2 diabetes sets in.
An original angle (the silent stage): insulin resistance can exist for 10 to 15 years before blood glucose becomes abnormal. A “normal” blood glucose check can therefore mask insulin resistance that is already established. Earlier markers exist: high fasting insulin, the HOMA-IR index, a high triglyceride/HDL ratio, increased waist circumference.
Main causes: visceral fat, excess sugars/fructose, sedentary habits, insufficient sleep, chronic stress, inflammation. A vicious circle: visceral fat causes insulin resistance, which promotes the storage of visceral fat.
Reversibility (the point of hope): unlike established diabetes, insulin resistance is largely reversible through lifestyle:
- Exercise (especially resistance training) makes cells sensitive to insulin again, independently of weight loss
- Cutting back on refined sugars and fructose
- Improving sleep
- Losing visceral fat (even modestly)
Muscle is the key organ: an active muscle “pulls in” glucose without needing much insulin. This is why sedentary habits are a major driver.