This is a topic that comes up often with clients: insulin resistance.
You might be thinking, Insulin resistance? I’m not diabetic, this doesn’t apply to me. And it might not! However, optimizing how well your body utilizes insulin is beneficial for everyone, especially if you are trying to conceive and want to support fertility.
What Is Insulin Resistance?
Insulin resistance is a metabolic condition where the body’s cells become less responsive to the hormone insulin, which regulates blood sugar levels. When cells are resistant to insulin, the pancreas compensates by producing more insulin, leading to elevated insulin levels in the blood.
Over time, this can result in higher blood glucose levels and can contribute to infertility, weight-loss resistance, and more.
Insulin Resistance and Fertility
Insulin resistance has a significant impact on fertility. It can increase inflammation, disrupt hormone balance, impact thyroid function and cholesterol levels, and is closely linked to polycystic ovary syndrome (PCOS).
Research shows that approximately 50–70% of women with PCOS have insulin resistance.
How Insulin Resistance Can Impact Your Ability to Get Pregnant
Hormonal Imbalances
Elevated insulin levels can disrupt normal hormone balance by increasing ovarian androgen (male hormone) production. This can lead to irregular cycles, anovulation, and other fertility-related symptoms.
Disrupted Ovulation
Insulin resistance can interfere with egg maturation and ovulation. Irregular or absent ovulation makes conception difficult.
Effects on the Endometrium
High insulin levels can negatively affect the uterine lining (endometrium), making it less receptive to implantation.
How Do You Know If You Have Insulin Resistance?
The best way to assess insulin resistance is with a fasting insulin test. I like to see fasting insulin levels below 6, which generally indicates good insulin sensitivity.
7 Ways to Improve Insulin Sensitivity
These strategies are helpful even if your goal is not pregnancy.
1. Increase Your Fiber Intake
Eating adequate fiber throughout the day helps slow glucose absorption, preventing blood sugar spikes and improving insulin sensitivity.
2. Keep Blood Sugar Stable
Eat balanced meals at regular intervals and avoid mindless snacking. Stable blood sugar reduces stress on the pancreas and supports better insulin signaling.
3. Move After Meals
Light activity, such as a short walk or even light housework, after meals helps muscles take up glucose and lowers post-meal blood sugar.
4. Support Mineral Intake
Adequate calcium, sodium, magnesium, and potassium support metabolic processes, insulin signaling, and glucose metabolism.
5. Manage Stress
Chronic stress increases cortisol and adrenaline, which worsen insulin resistance. Mindfulness, meditation, deep breathing, and doing things that bring joy can help regulate stress hormones.
6. Prioritize Sleep
Poor sleep contributes to insulin resistance through hormonal disruption, inflammation, and altered glucose metabolism. Aim for 7–9 hours of quality sleep per night with a consistent routine.
7. Consider Targeted Supplements
This list isn’t comprehensive, but supplements commonly used in practice include:
- Apple cider vinegar or bitters (before meals)
- Cinnamon
- Berberine
- Chromium
- Turmeric
- Myo-inositol and d-chiro-inositol (especially helpful for PCOS)
If you’re already implementing the lifestyle strategies above, supplements may be a helpful next step.
The Takeaway
Insulin resistance can significantly impact hormones, ovulation, and fertility, and it shouldn’t be overlooked. Getting your levels checked and proactively supporting insulin sensitivity can benefit you whether your goal is pregnancy, weight loss, or overall metabolic health.
If you’d like guidance in this area, you can book a free consultation where we’ll discuss how I can help support your goals. Your goal does not have to be getting pregnant to work with me.
References
- Goodman, N. F., Cobin, R. H., Futterweit, W., Glueck, J. S., Legro, R. S., & Carmina, E. (2015). American Association of Clinical Endocrinologists Medical Guidelines for Clinical Practice for the Diagnosis and Treatment of Hyperandrogenic Disorders. Endocrine Practice, 21(12), 1–46.
- Diamanti-Kandarakis, E., & Dunaif, A. (2012). Insulin resistance and the polycystic ovary syndrome revisited. Endocrine Reviews, 33(6), 981–1030.
- Cassar, S., Misso, M. L., Hopkins, W. G., Shaw, C. S., Teede, H. J., & Stepto, N. K. (2016). Insulin resistance in PCOS. Human Reproduction, 31(11), 2619–2631.
- Palomba, S., Santagni, S., Falbo, A., & La Sala, G. B. (2015). Complications and challenges associated with PCOS. International Journal of Women’s Health, 7, 745–763.
- Kylie
