You have heard of insulin, right? It’s that extremely important hormone involved in blood sugar regulation. But have you heard of Insulin Resistance (IR)?

As we age, our bodies undergo various metabolic changes, one of which is a decline in being sensitive to insulin. 

Insulin resistance occurs when the body’s cells become less responsive to insulin, leading to higher blood sugar levels and an increased risk of type 2 diabetes, cardiovascular disease and other metabolic disorders.

Several factors contribute to insulin resistance as we age, including reduced muscle mass, increased fat accumulation (especially around the abdomen) and hormonal changes (women and men). 

Of course, there are some very easy nutritional things you can do to improve your insulin sensitivity, including the following:

1. Increase fiber intake – High-fiber foods, such as vegetables, legumes and whole grains, can help stabilize blood sugar levels.

2. Eat more healthy fats – Omega-3 fats can help to reduce inflammation and improve insulin sensitivity.

3. Eat more protein – Protein-rich foods help regulate blood sugar and maintain muscle mass, which is essential for metabolism.

4. Limit refined carbohydrates and sugars – Reducing processed foods, sugary beverages and white flour products can prevent blood sugar spikes.

5. Incorporate herbs and spices – Cinnamon, turmeric and ginger have been shown to support blood sugar regulation.

Here are some additional, non-nutritional, ways to improve your insulin sensitivity:

1. Exercise regularly – Include BOTH strength training and aerobic exercise to improve insulin sensitivity (exercise helps the muscles use glucose more effectively).

2. Prioritize sleep – Poor sleep increases insulin resistance, so aim for 7 - 9 hours of quality sleep per night.

3. Manage stress levels – Chronic stress raises cortisol levels, which can contribute to insulin resistance. Try to incorporate things like meditation, deep breathing and yoga in your daily routine..

4. Maintain a healthy weight – Excess weight, particularly around the abdomen, is linked to insulin resistance. 

5. Time your meals wisely – Avoid eating after dinner and consider intermittent fasting (consult a Sport Dietitian first), which has been shown to improve insulin sensitivity.

6. Limit alcohol – Excess alcohol can negatively impact insulin function and overall metabolic health.

Of course, you don’t know if you have insulin resistance until you have your fasting insulin measured. The not so funny thing is that most physicians will not include fasting insulin in baseline blood work testing. It’s unfortunate because fasting insulin is one of THE most important biomarkers you can have measured.

Check out the blood work testing I personally use and the one we offer at eNRG Performance. It is extremely comprehensive and ideal for us aging athletes.

And of course, implement the Metabolic Efficiency Training concept immediately. It is a non-diet approach to optimizing your blood sugar (and insulin) through food!