How Balancing Insulin Levels Will Help You Lose Weight for Good

As we women age, it becomes more important to maintain a healthy weight. For women over 50, hormonal changes, a slower metabolism, and lifestyle factors can all contribute to weight gain. However, one often overlooked factor in unexplained weight gain is insulin levels. By understanding and managing our insulin level, we can permanently unlock a powerful tool in improving our health and losing weight. 

Understanding Insulin

The pancreas produces the hormone insulin in order to enable sugar to enter our cells. Additionally, insulin regulates the level of sugar circulating in the blood. Insulin signals cells to take sugar in, use sugar for energy, or store it for future use. After a meal, when we have enough sugar in our blood to keep our cells fueled, insulin then triggers the liver and muscles to temporarily store our extra blood sugar as a compound in our muscles and liver called glycogen. In between meals, when blood sugar starts to get low, another hormone called glucagon triggers the conversion of glycogen back into blood sugar. This provides immediate energy throughout the day for activities like walking, lifting weights or even running. 

When we have too much sugar in the blood, the pancreas continues to produce insulin. When our blood sugar level increases, our insulin level increases. When our blood sugar level goes down, our insulin level goes down, too. This is where the blood sugar level makes things get interesting: if there is too much sugar in the blood because we’re eating a diet of mainly processed carbs and sugar, or snacking all day long on high carb food, the blood sugar keeps going up beyond a level considered normal and healthy. With our blood sugar level being high all the time from a bad diet, our insulin levels are also high all the time now. A bad pattern develops in the body that doctors call insulin resistance. What this means is that the cells of the body can’t absorb any more insulin because there is a limit to how much sugar that the cells can consume. Excess sugar in the bloodstream now becomes a chronic condition. The pancreas keeps producing insulin to try and get the cells to absorb that excess sugar. But our cells have had it: they can’t absorb any more insulin or sugar. We’re one step closer to having diabetes.

Insulin Resistance as We Age

As we age, we may become more susceptible to developing insulin resistance which leads to higher blood sugar levels and increased insulin production. Chronically high insulin levels promote fat storage, particularly around the abdomen, and can make it extra hard to lose weight. Insulin resistance is often associated with metabolic disorder, type 2 diabetes, and cardiovascular disease.

Lifestyle Choices That Support Healthy Insulin and Blood Sugar Levels

Diet- Crowd out refined carbohydrates and sugar with complex carbohydrates from vegetables and whole grains. Eat a protein-rich diet and focus on omega 3 fats over omega 6 fats. Increase fiber intake and control portion sizes.

Exercise- Physical activity increases insulin sensitivity (the opposite of insulin resistance) and allows your cells to use glucose more efficiently. Incorporate a strength training program to build muscle. Muscles have more surface area and can store more blood sugar as glycogen. Learn more about how to build muscle after 50.

Stress Management- Fact: Our nervous system doesn’t know the difference between modern day stress and running from a predator. Our bodies are under the constant stress of modern life, so our adrenal glands release cortisol, which quickly raises blood sugar. That high blood sugar enables us to run from the predator: even if we’re just sitting behind a computer. So constant stress causes elevated blood sugar, insulin resistance and belly fat accumulation. Learning ways to relax and relieve stress will help to keep blood sugar and insulin levels balanced.

Sleep- Poor sleep can disrupt insulin regulation and lead to weight gain. Aim for seven to nine hours of quality sleep per night.

Healthy Microbiome- Maintaining a healthy gut biome for proper digestion will help keep insulin levels balanced.

Support Detoxification- Toxins can build up in fat cells which can impair their function and cause more fat to accumulate. Toxins to avoid: Pesticides and herbicides, alcohol, BPA, heavy metals like mercury, lead and cadmium, processed meats because of nitrates and other preservatives.

In Conclusion

Balancing insulin levels is a powerful strategy for weight loss and overall health, especially for women over 50. By focusing on a balanced diet, regular exercise, stress management, adequate sleep and detoxification, women can improve their insulin sensitivity, reduce belly fat and achieve their weight loss goals. Embracing these changes not only helps with weight management but also enhances overall well-being, providing a healthier more vibrant life without excessive dependence on prescription drugs to achieve these goals.

Are you ready to balance your blood sugar and insulin, lose weight and live a healthier life?

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