Type 2 Diabetes:
Chronic high insulin levels mean your body isn’t responding well to insulin (insulin resistance). Over time, your pancreas can’t keep up → blood sugar rises → diabetes.
Obesity & Fat Gain:
Insulin promotes fat storage and blocks fat burning. High insulin makes it hard to lose weight, especially around the belly.
Heart Disease:
Associated with:
– High triglycerides
– Low HDL (“good” cholesterol)
– High blood pressure
– Increased risk of atherosclerosis
Polycystic Ovary Syndrome (PCOS):
High insulin worsens hormonal imbalance in women, driving irregular periods, infertility, and excess hair growth.
Fatty Liver Disease (NAFLD):
Insulin resistance increases fat buildup in the liver.
Cognitive Decline & Alzheimer’s Risk:
Some researchers call Alzheimer’s “Type 3 diabetes” due to insulin resistance in the brain.
Cancer Risk:
High insulin is linked to increased risk of certain cancers (e.g., colon, breast, prostate), likely due to its growth-promoting effects.
What to Do About Hyperinsulinemia
1. Cut Refined Carbs & SugarEliminate sugary drinks, sweets, white bread, pasta, and chips.
Focus on low-glycemic carbs like leafy greens, berries, legumes, and whole grains.
2. Prioritize Protein & Healthy FatsThese reduce hunger and insulin spikes.
Good sources: eggs, chicken, fish, nuts, seeds, avocado, olive oil.
3. Try Intermittent Fasting or Fewer MealsAvoid constant snacking.
4. Exercise RegularlyStrength training and aerobic activity both improve insulin sensitivity.
5. Sleep 7–9 HoursPoor sleep raises insulin resistance and appetite hormones.
6. Manage StressChronic cortisol (stress hormone) increases insulin resistance.
7. Lose Weight (if overweight)Even 5–10% loss of body weight significantly improves insulin levels.
8. Work with a Healthcare ProviderCheck fasting insulin, glucose, and HbA1c.
Some may benefit from medications (e.g., metformin)