Insulin Resistance and Hormonal Disorders: Causes, Symptoms, and Natural Solutions

What is insulin resistancev?

The role of insulin in the body

Insulin is a hormone produced by the pancreas that regulates blood sugar (glycemia). Its role is to maintain a balance: neither too high nor too low. When we consume carbohydrates (bread, pasta, rice, sugar, etc.), they are transformed into glucose , our main source of energy. Insulin acts as a key that allows glucose to enter cells, particularly the muscles and liver (in the form of glycogen), or even into adipose cells (in the form of fat) if the latter are saturated. In cases of insulin resistance , the cells no longer respond correctly. The pancreas must then secrete more insulin so that glucose can enter. This vicious circle tires the body and disrupts the regulation of metabolism.

Symptoms and Signs of Insulin Resistance

Insulin resistance can remain silent, but there are some warning signs:

• Rapid and unexplained weight gain, especially around the waist
• Difficulty losing weight despite efforts
• Sudden bouts of fatigue after meals
• Frequent sugar cravings and intense hunger
• Persistent acne
• Dark patches on the skin (acanthosis nigricans)
• Chronic inflammation
• Hormonal disorders: particularly PCOS in women

Here are two essential markers for testing your insulin sensitivity: fasting blood glucose and insulin. They allow you to calculate:

• The HOMA index: ideally low level (between 0.74 and 2.2)
• The QUICKI index (quantitative insulin sensitivity check index): ideally high level (between 0.35 and 0.45)
  
  

It is important to note that fasting blood sugar levels can be within normal values (less than 0.9 g/L) despite the presence of insulin resistance.

Link between diet, sugar and insulin resistance

Insulin levels vary depending on the food consumed, its quantity, and its quality. Repeated consumption of carbohydrates or added sugars causes a sudden rise in blood sugar, followed by a strong secretion of insulin. Over time, cells become resistant: glucose struggles to enter, and the pancreas must produce ever more insulin to compensate.

This mechanism of blood sugar elevation is influenced by the glycemic index (GI), which indicates how quickly sugar is absorbed from a food. The glycemic load (GL) indicates the actual impact of a serving of that food on blood sugar. For example, eating a small portion of cooked carrots (high GI) will have little impact, while a large plate of white rice will result in a high glycemic load.

The main sources of carbohydrates:

• Cereals and derivatives: bread, pasta, rice, flour
• Tubers: potatoes, sweet potatoes
• Starchy vegetables: squash (butternut, pumpkin, etc.)
• Fruits (varies according to glycemic index)
• Sweet products: cakes, biscuits, candies
• Dairy products (lactose = sugar)
• Processed foods high in hidden sugars

Insulin resistance: not just about sugar

Limiting carbohydrates is an important first step, but it's not enough. Insulin resistance results from a combination of lifestyle and hormonal factors.

Notably :

• Sedentary lifestyle : Lack of movement reduces the ability of muscles to take up glucose, which weakens insulin sensitivity.
• Chronic stress : by increasing the secretion of cortisol (stress hormone), it stimulates the release of sugar into the blood and maintains hyperglycemia.
• Lack of sleep : It disrupts appetite-regulating hormones and insulin, while promoting increased production of cortisol, which further disrupts blood sugar levels.
• Micronutrient deficiencies : Certain minerals and vitamins (magnesium, vitamin D, zinc, chromium) play a key role in regulating glucose metabolism.
• Hormonal disorders : particularly those related to the thyroid, which directly influence energy management and blood sugar levels.

Insulin resistance is therefore not just a “sugar issue”: it is a global problem, where diet, physical activity, stress, sleep and hormonal balance constantly interact.

Why is this a major issue for women and the hormonal cycle ?

In women, excess insulin stimulates the production of androgens (so-called "masculinizing" hormones). This hormonal excess profoundly disrupts the balance of the female cycle and can lead to:

• Irregular or abnormally long cycles (more than 35 days), with delayed or sometimes absent ovulation.
• Fertility problems linked to ineffective or non-existent ovulation.
• Signs of hyperandrogenism : excessive hair growth (chin, chest, navel), male pattern hair loss (female baldness), hormonal acne especially located on the lower face.

Excess androgens are a very common cause of ovulation disorders and affect approximately 10% of women of reproductive age, some of whom are diagnosed with polycystic ovarian syndrome (PCOS) .

But the problem doesn't stop there. Blood sugar dysregulation also leads to chronic inflammation , a real breeding ground for female hormonal imbalances. This inflammation acts on several levels of the endocrine system:

• Progesterone resistance : Progesterone is produced, but the receptors respond poorly to it. As a result, its protective effect is reduced, which can lead to fertility problems, severe premenstrual syndrome, or painful periods.
• Overactivation of the 5-alpha-reductase enzyme : This enzyme converts some of the androgens into DHT (dihydrotestosterone), a much more potent form, aggravating acne, hair loss and excessive hair growth.
• Thyroid disorders : Inflammation can disrupt the thyroid, leading to high blood sugar and excess estrogen at the expense of progesterone, further exacerbating the hormonal imbalance.

Thus, insulin resistance is not just a metabolic problem: it is also at the heart of many female hormonal disorders, directly affecting fertility, quality of life and overall health.

Food

Diet is the first lever of action in the face of insulin resistance . Carbohydrates play an essential role since they are a source of energy for our cells. But in our current lifestyles, their consumption is often too high in relation to our energy expenditure , which leads to excessive and repeated insulin secretion. In the long term, this mechanism promotes insulin resistance .

The goal isn't to completely eliminate carbohydrates, but to reduce unnecessary insulin stimulation by making more appropriate food choices. There are several simple strategies you can implement to achieve this:

• Reduce the amount of carbohydrates consumed during the day and favor carbohydrates with a low glycemic load (legumes, whole grains).
• Choose a protein-rich breakfast rich in good fats to avoid blood sugar fluctuations throughout the day that can lead to sugar cravings and energy dips.
• Combine fiber, protein, and healthy fats with each meal to reduce glycemic load
• Avoid overcooking and ultra-processed foods.
• Avoid crushed or pureed foods (mashed potatoes, sugary smoothies) which raise blood sugar levels more quickly.
• Cooling certain carbohydrates after cooking (rice, pasta, potatoes): this promotes the formation of resistant starch, which is absorbed less quickly.
• Add vinegar or lemon to your meals to reduce the glycemic load.
• Regular sports practice

Physical activity is an essential ally for improving insulin sensitivity . Conversely, our modern lifestyles, marked by a sedentary lifestyle and a diet too rich in energy (sugars, processed fats), promote insulin resistance. When muscles are not used, they use glucose less effectively, which forces the pancreas to produce more and more insulin.

Some effective tips:

• Digestive walking : Walking at least 15 minutes after meals helps muscles absorb glucose, reduces blood sugar spikes, and improves digestion. Goal: 7,000 to 10,000 steps per day.
• Resistance training or weight training : These exercises stimulate the muscles, which become veritable “glucose sponges.” The result: less insulin is needed to move sugar into the cells.

Gentle endurance: Cycling, swimming, slow running, or even brisk walking. These moderate-intensity activities promote fat burning and strengthen metabolic balance.

Sleep and stress management

Taking care of your sleep and learning to better manage stress is therefore not just a “plus”: they are real foundations for regaining good insulin sensitivity, balancing your metabolism and preserving your hormonal cycle.

Some effective tips:

• Respect your natural rhythm : aim for 7 to 8 hours of restorative sleep per night.
• Prepare your body for rest: limit screens and heavy meals in the evening, favor calm activities that promote sleep.
• Use soothing plants : chamomile, linden, passionflower are valuable supports for improving the quality of sleep.
• Relieve daily stress : practice cardiac coherence, meditation, or simply walk outdoors to reduce cortisol.
• Phytotherapeutic support : certain adaptogenic plants such as rhodiola or saffron help to better manage emotional and physical stress.

Micronutrients and useful supplements

Our modern diet is often depleted of essential micronutrients (vitamins, minerals, trace elements). Added to this is chronic stress , which increases the body's needs, and sometimes digestive disorders that reduce absorption. As a result, many people have invisible deficiencies , which are nevertheless crucial in preventing insulin resistance.

Certain micronutrients play a key role in the sensitivity of cells to insulin and in the regulation of blood sugar . These include magnesium, zinc, chromium, vitamin D and omega-3 (DHA and EPA). Certain plants will also be useful, such as Berberine.

Natural supplements recommended by MiYé

At MiYé, we encourage the use of natural supplements that help regulate blood sugar . To learn more, please visit our page : https://www.miye.care/collections/complements-alimentaires .

About the author:

My name is Perrine, a naturopath and micronutritionist specializing in digestive and hormonal disorders. Passionate about natural health, feminine well-being, and hormonal balance, I am committed to helping every woman better understand her body and its needs.

Through my individual support, I help women find a better balance, soothe their hormonal and digestive disorders and reconnect with more serenity and vitality in their daily lives.

Links to website and Instagram:

https://perrinenaturopathe.fr/

https://www.instagram.com/naturopatheperrine/

Sources:

1. Lebovitz HE. Insulin resistance. Definition and consequences. Exp Clin Endocrinol Diabetes, 2001;109
2. Shoelson SE. Inflammation and insulin resistance. J Clin Invest 2006 Jul;116
3. Petersen, M.C., & Shulman, G.I. (2018). Mechanisms of insulin action and insulin resistance. Physiological Reviews, 98(4), 2133–2223
4. Jenkins, DJ, Wolever, TM, Taylor, RH, et al. (1981). Glycemic index of foods: a physiological basis for carbohydrate exchange. American Journal of Clinical Nutrition, 34(3), 362–366
5. Hawley, JA, & Lessard, SJ (2008). Exercise training-induced improvements in insulin action. Acta Physiologica, 192(1), 127–135.
6. Heath, GW, Gavin, JR, Hinderliter, JM, Hagberg, JM, Bloomfield, SA, & Holloszy, JO (1983). Effects of exercise and lack of exercise on glucose tolerance and insulin sensitivity. Journal of Applied Physiology, 55(2)
7. Spiegel, K., Leproult, R., & Van Cauter, E. (1999). Impact of sleep debt on metabolic and endocrine function. The Lancet, 354(9188), 1435–1439
8. Barbagallo, M., & Dominguez, L.J. (2010). Magnesium and type 2 diabetes. World Journal of Diabetes, 1(4), 108–113
9. Yin, J., Xing, H., & Ye, J. (2008). Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism, 57(5), 712–717
10. Dunaif, A. (1997). Insulin resistance and the polycystic ovary syndrome: mechanism and implications for pathogenesis. Endocrine Reviews, 18(6), 774–800
11. Diamanti-Kandarakis, E., & Dunaif, A. (2012). Insulin resistance and the polycystic ovary syndrome revisited: an update on mechanisms and implications. Endocrine Reviews