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You’re eating clean, working out, doing everything right—so why aren’t you seeing results? In this week’s episode, we’re diving into a silent saboteur that affects millions of women over 35: insulin resistance. Our guest, Stephanie—a registered dietitian and clinic founder—shares how insulin sensitivity (or lack of it) could be the missing link behind:
Here’s the wild part:
You can be insulin resistant for years without ever showing a red flag on a lab test. You might feel “off,” but your results still come back “normal.” Sound familiar?
Insulin sensitivity and insulin resistance are two sides of the same coin. They describe how well your body responds to insulin, the hormone that helps move glucose (sugar) from your bloodstream into your cells for energy.
These terms are not just for diabetics or those with pre-diabetes.
If you’re insulin sensitive, it means your body responds well to insulin. This keeps your blood sugar stable, your energy steady, and your metabolism humming.
If you’re insulin resistant, your cells stop responding properly to insulin. Over time, this can lead to chronically high insulin levels, unstable blood sugar, weight gain (especially in the belly), fatigue, cravings, and even hormonal imbalances.
Weight gain, especially in the midsection? Brain fog? That 3pm crash? When your cells stop responding to insulin, your body can’t turn food into fuel efficiently.
Basically, being insulin resistant means your body isn’t working efficiently. It’s stuck.
About a year ago, Stephanie—who runs a dietetic clinic and also serves as our RD—started seeing huge results with her patients following insulin-sensitive food plans.
100% of them saw fat loss, weight loss, and more importantly—started to feel good again.
In this podcast episode I interview Stephanie…
Let’s be honest—figuring out whether you’re insulin sensitive (or not) isn’t always straightforward. That’s because your body can often compensate for imbalances for years before anything shows up on a lab panel. You might feel like something’s off, but the tests come back “normal.” Sound familiar?
So how do you really know if insulin is playing a role in your fatigue, stubborn weight gain, or energy crashes?
Let’s break it down.
Labs or a Continuous Glucose Monitor (CGM)
If you’re working with a provider, you can ask for labs like fasting insulin or A1C to get a snapshot of how your body’s handling blood sugar. But sometimes, those labs still don’t tell the full story.
That’s where continuous glucose monitors (CGMs) come in. These small devices—like the Dexcom or Freestyle Libre—are worn on the back of your arm and monitor your blood sugar all day long.
A Finger Stick?
A simple glucose monitor can still give you a helpful snapshot. You can find one online or at your local pharmacy—just make sure it includes test strips.
When I guide patients through this, we typically test four times a day:
Fasting: But not immediately after waking. Let your cortisol (your stress hormone) settle first—wait 20–30 minutes after getting up, then test. Ideally, your fasting blood sugar should be under 100. Under 95 is even better.
One hour after meals: This shows how your body is managing the rise in blood sugar. A good target is under 160, but ideally under 140.
Yes—you don’t have to prick your finger to know something’s going on. You can learn a lot just by paying attention to your symptoms and making some strategic changes.
If you’re dealing with insulin sensitivity issues, you might notice:
• Weight gain around your midsection
• Trouble losing weight, even when doing “all the right things”
• Low energy or fatigue that lingers
Try removing foods that spike blood sugar quickly—especially processed carbs and sugars. This gives your pancreas a break and reduces the amount of insulin your body needs to produce.
Our meal plan does this – it isn’t a no carbohydrate or low carb plan. It’s moderate carbohydrates balanced with fat and protein.
Pair that with consistent movement—especially walking and strength training—and your body will often start to respond pretty quickly with more stable energy and fat loss.
Best types? Walking and strength training.
A lack of exercise limits glucose uptake—which is why strength training can absolutely transform your body.
After you work out, your muscles soak up sugar from your blood. The more muscle you have, the more your body can use that sugar. That’s why we keep hearing about strength training!
Every time you move, you’re basically cleaning out your system—your body starts needing less insulin. It opens doors for sugar to go where it’s supposed to.
Exercise reduces visceral fat—the deeper fat around your organs that worsens insulin resistance. It improves mitochondrial function, which helps your cells process energy better. And it boosts metabolic flexibility—your body’s ability to switch between burning carbs and fat. That’s key for fat loss and preventing insulin resistance.
Is there a better time to work out to support insulin levels?
Yes—tack on your pedometer and take a 10–15 minute walk within an hour of eating. It’s simple, doable, and so effective.
If you’re following our Weekly Schedule we recommend 150 minutes of walking each week, plus 3 x 30 minute strength sessions.
