Insulin Resistance and Hormonal Disorders: Causes and Solutions

Insulin is a hormone produced by the pancreas that regulates blood sugar levels (the amount of glucose in the blood). Its role is to maintain a balance: neither too high nor too low. When we consume carbohydrates (bread, pasta, rice, sugar...), these are converted into glucose, our primary source of energy. Insulin acts as a key that allows glucose to enter the cells, particularly the muscles and the liver (in the form of glycogen), or into fat cells (in the form of fat) when the former are saturated. In cases of insulin resistance, cells no longer respond correctly. The pancreas must then secrete more insulin for glucose to be able to enter. This vicious cycle exhausts the body and disrupts metabolic regulation.

Insulin resistance can remain silent, but certain signs should raise concern:

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

Here are two essential markers for testing your insulin sensitivity: fasting blood glucose and fasting insulin. These allow the calculation of:

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

It is important to note that fasting blood glucose can fall within normal values (below 0.9 g/L) even in the presence of insulin resistance.

Insulin rises to varying degrees depending on the foods consumed, their quantity and their quality. Repeated consumption of carbohydrates or added sugars causes a sharp 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 glycaemic index (GI), which indicates the speed at which the sugar in a food is absorbed. The glycaemic load (GL) indicates the actual impact of a portion of that food on blood sugar. For example, eating a small portion of cooked carrots (high GI) will have little impact, whereas a large plate of white rice will result in a high glycaemic load.

The main sources of carbohydrates:

• Cereals and derivatives: bread, pasta, rice, flour
• Root vegetables: potatoes, sweet potatoes
• Starchy vegetables: squashes (butternut, pumpkin...)
• Fruits (variable depending on glycaemic index)
• Sugary products: cakes, biscuits, sweets
• Dairy products (lactose = sugar)
• Processed foods rich in hidden sugars

Reducing carbohydrate intake is an important first step, but it is not sufficient. Insulin resistance results from a combination of lifestyle and hormonal balance factors.

These include:

• Sedentary behaviour: a lack of movement reduces the muscles' capacity to absorb glucose, weakening insulin sensitivity.
• Chronic stress: by increasing cortisol secretion (the stress hormone), it stimulates the release of sugar into the bloodstream and sustains elevated blood sugar levels.
• Lack of sleep: it disrupts the hormones that regulate appetite and insulin, while also promoting increased cortisol production, further destabilising blood sugar levels.
• Micronutritional deficiencies: certain minerals and vitamins (magnesium, vitamin D, zinc, chromium) play a key role in regulating glucose metabolism.
• Hormonal disorders: particularly those linked to the thyroid, which directly influences energy management and blood sugar levels.

Insulin resistance is therefore not simply a "sugar issue": it is a systemic concern in which diet, physical activity, stress, sleep and hormonal balance are in constant interaction.

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

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

Androgen excess is a very common cause of ovulation disorders and affects approximately 10% of women of reproductive age, some of whom receive a diagnosis of polycystic ovary syndrome (PCOS).

But the issue does not stop there. Blood sugar dysregulation also leads to chronic inflammation, fertile ground for female hormonal imbalances. This inflammation acts at several levels of the endocrine system:

• Progesterone resistance: progesterone is produced, but the receptors respond poorly to it. As a result, its protective action is diminished, which can contribute to fertility difficulties, a pronounced premenstrual syndrome or painful periods.
• Overactivation of the 5-alpha-reductase enzyme: this enzyme converts part of the androgens into DHT (dihydrotestosterone), a far more potent form, worsening acne, hair loss and excessive hair growth.
• Thyroid disruptions: inflammation can dysregulate the thyroid, leading to elevated blood sugar and an excess of oestrogens at the expense of progesterone, further amplifying hormonal imbalance.

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

Diet is the primary lever for addressing insulin resistance. Carbohydrates play an essential role as they constitute a source of energy for our cells. But in our current lifestyles, their consumption is often too high relative to our energy expenditure, leading to excessive and repeated insulin secretion. Over the long term, this mechanism promotes insulin resistance.

The goal is not to eliminate carbohydrates entirely, but to reduce unnecessary insulin stimulation by making more appropriate food choices. Several simple strategies can be put in place:

• Reduce the overall amount of carbohydrates consumed throughout the day and favour low glycaemic load carbohydrates (legumes, whole grains).
• Prioritise a protein-rich breakfast with good fats to avoid blood sugar fluctuations throughout the day, which are responsible for sugar cravings and energy slumps.
• Combine fibre, proteins and healthy fats at each meal to lower the glycaemic load.
• Avoid overly long cooking times and ultra-processed foods.
• Avoid blended or puréed foods (mashed potatoes, sweet smoothies) which raise blood sugar more quickly.
• Cool certain carbohydrates after cooking (rice, pasta, potatoes): this promotes the formation of resistant starch, which is absorbed more slowly.
• Add vinegar or lemon to meals to reduce the glycaemic load.
• Regular physical activity

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

A few effective tips:

• A post-meal walk: walking for at least 15 minutes after meals helps muscles absorb glucose, reduces blood sugar spikes and improves digestion. Target: 7,000 to 10,000 steps per day.
• Resistance training or weight training: these exercises stimulate the muscles, which become true "glucose sponges". Result: less insulin is needed to move sugar into the cells.

Gentle endurance activities: cycling, swimming, slow jogging or even a brisk walk. These moderate-intensity activities promote fat burning and strengthen metabolic balance.

Taking care of your sleep and learning to better manage stress is therefore not simply a "bonus": these are genuine foundations for restoring good insulin sensitivity, balancing your metabolism and preserving your hormonal cycle.

A few effective tips:

• Respecting your natural rhythm: aim for 7 to 8 hours of restorative sleep per night.
• Preparing your body for rest: limit screens and heavy meals in the evening, and favour calm activities that promote sleep onset.
• Using soothing plants: chamomile, lime blossom and passionflower are valuable supports for improving sleep quality.
• Easing daily stress: practise cardiac coherence breathing, meditation, or simply walking outdoors to reduce cortisol.
• Phytotherapeutic support: certain adaptogenic plants such as rhodiola or saffron help to better manage emotional and physical stress.

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

Certain micronutrients play a key role in cellular insulin sensitivity and blood sugar regulation. These include magnesium, zinc, chromium, vitamin D and omega-3 fatty acids (DHA and EPA). Certain plants are also useful, such as Berberine.

At MiYé, we encourage the use of natural supplements that help regulate blood sugar levels. Discover our range of food supplements.

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, D. J., Wolever, T. M., Taylor, R. H., et al. (1981). Glycemic index of foods: a physiological basis for carbohydrate exchange. American Journal of Clinical Nutrition, 34(3), 362–366
5. Hawley, J. A., & Lessard, S. J. (2008). Exercise training-induced improvements in insulin action. Acta Physiologica, 192(1), 127–135.
6. Heath, G. W., Gavin, J. R., Hinderliter, J. M., Hagberg, J. M., Bloomfield, S. A., & Holloszy, J. O. (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