Insulin resistance, or impaired insulin sensitivity, is an increasingly common disorder in which the cells in our muscles, fat, and liver do not respond to the pancreatic hormone as they should. This leads to blood sugar levels being unregulated and increases the risk of diabetes.
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While sugar levels are being measured to gauge insulin resistance, according to Dr Gagandeep Singh, a general physician and diabetologist who is a disease reversal expert for diabetes, hypertension, PCOS, and obesity, it is “primarily a muscle and visceral fat problem, not a sugar problem alone.”
Speaking with HT Lifestyle, Dr Singh noted that “eating right” can only do so much when muscles fail to respond. He went on to list what truly drives insulin resistance and what one should focus on in order to reverse it.
Key drivers of insulin resistance
According to Dr Singh, the following are the key drivers of insulin resistance in the body:
- Visceral fat
- Loss of muscle mass
- Frequent insulin spikes
- Poor sleep
- Chronic inflammation, often present in even “thin” Indians
How to approach reversing insulin resistance
The following four factors should be in focus while trying to reverse insulin resistance:
- Lowering insulin load (not just calories) through a low‑refined‑carb, adequate‑protein diet
- Building muscle via strength training, since muscles are the biggest insulin sink
- Reducing visceral fat rather than just weight
- Medical supervision to monitor sugars, insulin markers, and medications
While walking or cardio is helpful in staying healthy in general, it does not do much when it comes to improving insulin sensitivity, as it does not build muscles, noted Dr Singh, adding that with the right approach and under medical supervision, insulin sensitivity can improve within weeks.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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