You’ve probably heard the term “insulin resistance,” but what does it really mean—and why should you care? Almost 1 in 3 American adults have prediabetes from insulin resistance and most don’t even know it. Insulin resistance is a silent condition and a major risk factor for Type 2 diabetes, heart disease and metabolic syndrome. Left unchecked, it can lead to serious health problems, but the good news is that it can be managed and sometimes even reversed.
What is insulin and how does it work?
Think of insulin as a key. When you eat, your body breaks down food into glucose (sugar), which enters your bloodstream. Insulin, made by your pancreas, acts like a key that unlocks your cells so glucose can enter and be used for energy.
Insulin resistance happens when your cells stop responding properly to insulin. The “locks” on your cells become rusty, so the key doesn’t work as well. As a result:
- Blood sugar stays higher because more glucose remains in your bloodstream instead of powering your cells
- Your pancreas works harder to produce more insulin
- Over time, it can progress to prediabetes or Type 2 diabetes and raise the risk for weight gain, liver damage and heart problems
Risk factors for developing insulin resistance
Many people have no symptoms of insulin resistance until the condition progresses. But certain factors increase your risk, including:
- Excess belly fat
- Physical inactivity
- High blood pressure
- High triglycerides
- Low high-density lipoprotein (“good”) cholesterol
- Polycystic ovary syndrome (PCOS)
- Sleep apnea
- Age 45 or older
- Family history of Type 2 diabetes
Possible signs of insulin resistance
While insulin resistance can be difficult to spot early on because of its subtle symptoms (until the condition progresses), signs like these may mean it’s time to talk to your doctor about getting checked:
- Weight gain, especially around the midsection
- Skin tags
- Dark, velvety skin on the back of the neck or in the armpits also known as acanthosis nigricans
How to manage insulin resistance
The empowering news: Lifestyle changes can make a big difference. Studies show that losing even 5%-10% of your body weight can significantly improve insulin sensitivity.
Ways to improve insulin sensitivity
- Exercise regularly (150 minutes of moderate activity per week; even light walking helps)
- Eat a balanced diet rich in fiber, whole grains, lean proteins and healthy fats
- Aim for a healthy weight
- Get enough sleep (7-8 hours per night)
- Manage stress through mindfulness or relaxation techniques
Want extra insight into your progress? Labcorp OnDemand offers tests that can help you personalize your approach:
- Cortisol Test – to understand how stress may be impacting your insulin sensitivity
- Weight Management Baseline Test – to track key markers related to weight and metabolism
- Custom Fitness Test (coming soon) – for tailored insights into your fitness and metabolic health
Testing and next steps
If you suspect you’re at risk of developing insulin resistance, talk to your healthcare provider. A simple blood test like HbA1c can help assess your average blood sugar level over the past 2-3 months. HbA1c results can provide important insights into blood sugar levels and overall metabolic health.
Consider getting an HbA1c test to understand your risk and take control of your health. Always work with a healthcare provider to interpret results and create a personalized plan.
Insulin resistance is common, but with the right lifestyle choices, you can make a big impact on your overall metabolic health. Start small: take a walk, swap refined carbs for whole grains and prioritize sleep. Your future self will thank you.
This blog is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider for diagnosis, testing and treatment options.
