Feeling Hungry All the Time? It Could Be Insulin Resistance — Here’s What to Do
Insulin resistance is one of the most common—and misunderstood—metabolic issues affecting people today. It often develops silently, long before blood sugar becomes elevated, and can impact energy, hunger, weight, hormones, and long-term health. Many clients come to us frustrated: they’re eating “healthy,” exercising, and doing what they believe is right, yet something still feels off. In a lot of cases, insulin resistance is the missing link.
Understanding what insulin resistance is—and how to address it—can help you regain control of your metabolism and feel better in your day-to-day life.
What Is Insulin Resistance?
Insulin is a hormone produced by the pancreas that helps move glucose (sugar) out of your bloodstream and into your cells, where it’s used for energy. In insulin resistance, the body becomes less responsive to insulin’s signals, meaning glucose has a harder time entering your cells. To compensate, your pancreas produces more insulin, often leading to chronically elevated insulin levels.
Over time, this can contribute to:
Higher fasting glucose
Increased hunger and cravings
Weight gain or plateaus
Fatigue, especially after meals
Elevated triglycerides
Higher risk of type 2 diabetes
Insulin resistance doesn’t happen overnight—it builds gradually. The good news is that with early recognition and the right strategies, it can be improved or even reversed.
Common Causes of Insulin Resistance
Insulin resistance is influenced by many factors, not just diet. Some of the most common contributors include:
1. Genetics
A family history of type 2 diabetes or metabolic conditions increases risk. Genetics don’t determine your fate, but they can influence how easily the body uses insulin.
2. Chronic Stress
Stress hormones such as cortisol raise blood sugar. Frequent stress keeps cortisol high, reducing insulin sensitivity and increasing cravings for quick energy foods.
3. Inadequate Sleep
Poor or inconsistent sleep disrupts appetite-regulating hormones and reduces the body’s ability to process glucose effectively.
4. Sedentary Lifestyle
Muscles play a major role in glucose uptake. When movement is limited, glucose stays in the bloodstream longer.
5. Highly Processed Diets
A pattern of meals low in protein and fiber and high in refined carbohydrates can contribute to blood sugar variability over time.
6. Hormonal Conditions
PCOS, menopause, and other hormonal shifts are strongly linked to changes in insulin sensitivity.
7. Inflammation
Chronic inflammation interferes with insulin signaling and contributes to metabolic dysfunction.
Signs & Symptoms of Insulin Resistance
Insulin resistance often shows up subtly. Many symptoms are easy to dismiss or attribute to aging or stress. Common signs include:
Feeling hungry soon after eating
Weight gain in your belly area
Intense carbohydrate or sugar cravings
Afternoon energy crashes
Brain fog
Darkening of the skin on the neck or armpits (acanthosis nigricans)
Skin tags around the neck
Difficulty losing weight despite healthy choices
Elevated fasting insulin or triglycerides
Lab work can help confirm insulin resistance, but symptoms themselves can be meaningful indicators.
How to Improve or Reverse Insulin Resistance
At Nourish Nutrition & Wellness, we focus on achievable, sustainable habits that support metabolic health. You do not need extreme diets, fasting windows, or cutting carbs to reverse insulin resistance. Instead, small shifts done consistently can make a meaningful difference.
1. Prioritize Balanced Meals with Protein
Protein helps stabilize blood sugar, reduces cravings, and keeps you full longer. Aim for 20–30 grams of protein at meals to support metabolic balance.
Pair carbs with protein, healthy fats, and fiber—an approach often called carb pairing—to prevent sharp glucose spikes.
2. Increase Fiber Intake
Fiber improves digestion, supports gut health, and slows glucose absorption. Focus on:
Beans & lentils
Vegetables
Whole fruits
Oats & whole grains
Chia & flax seeds
Aim for 25–35 grams of fiber daily.
3. Increase Movement
You don’t need intense workouts—just consistent movement. Even 10 minutes of walking after meals can significantly improve glucose uptake.
Strength training is especially beneficial because muscles act like “glucose sponges,” increasing insulin sensitivity.
4. Support Stress Management
Chronic stress directly reduces insulin sensitivity. Consider:
Deep breathing
Gentle movement
Time outdoors
Mindfulness or journaling
Realistic boundaries with work and family
Managing stress doesn’t eliminate it—it helps your body respond more effectively.
5. Improve Sleep Quality
Aim for 7–9 hours of consistent sleep. Simple changes like limiting screens before bed, a calming nighttime routine, and a predictable sleep schedule can improve metabolic health.
6. Avoid Extreme Restriction
Overly low-calorie or low-carb diets can worsen insulin resistance by increasing stress hormones and slowing metabolism. Instead, focus on balanced, sustainable nutrition.
7. Work with a Professional
A dietitian specializing in blood sugar health can help personalize strategies and understand lab markers like fasting insulin, A1c, and triglycerides. Hint: that’s us!
Insulin resistance doesn’t mean you’re doing something wrong—it means your body needs support. With balanced nutrition, steady movement, stress care, and realistic habits, insulin resistance can improve significantly. You don’t need perfection to see progress; you just need consistency and compassionate guidance.
Our dietitians at Nourish Nutrition & Wellness are here to help you! You can schedule a FREE consult HERE or fill out a contact form HERE and we will reach out to you ASAP.
We would love to help you improve your insulin resistance and live healthier!