Insulin Resistance and Hormonal Disorders: Causes and Solutions

Insulin is a hormone produced by the pancreas that regulates blood sugar (the level of sugar in the blood). Its role is to keep things in balance: neither too high nor too low. When we eat carbohydrates (bread, pasta, rice, sugar…), they are converted into glucose, our main source of energy. Insulin acts like a key that allows glucose to enter the cells, particularly those of the muscles and the liver (in the form of glycogen), or the fat cells (in the form of fat) if the former are saturated. In cases of insulin resistance, the cells no longer respond properly. The pancreas then has to secrete more insulin so that glucose can enter. This vicious circle tires the body and disrupts the regulation of the metabolism.

Insulin resistance can go unnoticed, but certain signs should raise a flag:

• Rapid, unexplained weight gain, especially around the waist
• Difficulty losing weight despite your efforts
• Sudden bouts of fatigue after meals
• Frequent sugar cravings and strong hunger
• Persistent acne
• Dark patches on the skin (acanthosis nigricans)
• Chronic inflammation
• Hormonal imbalances: notably PCOS in women

Here are two essential markers for testing your insulin sensitivity: blood sugar and fasting insulin. They make it possible to calculate:

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

It is important to point out that fasting blood sugar can fall within normal values (less than 0.9 g/L) even when insulin resistance is present.

Insulin levels rise to varying degrees depending on the foods eaten, their quantity and their quality. Regularly eating carbohydrates or added sugars causes a sharp rise in blood sugar, followed by a strong release of insulin. Over time, the cells become resistant: glucose struggles to enter, and the pancreas has to produce more and more insulin to compensate.

This rise in blood sugar is influenced by the glycaemic index (GI), which indicates how quickly the sugar in a food is absorbed. The glycaemic load (GL) shows the real impact of a portion of that food on blood sugar. For example, 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 cereal products: bread, pasta, rice, flour
• Tubers: potatoes, sweet potatoes
• Starchy vegetables: squash (butternut, red kuri…)
• Fruit (varies according to the glycaemic index)
• Sugary products: cakes, biscuits, sweets
• Dairy products (lactose = sugar)
• Processed foods high in hidden sugars

Cutting down on carbohydrates is an important first step, but it is not enough. Insulin resistance results from a combination of lifestyle factors and hormonal balance.

These include:

• A sedentary lifestyle: lack of movement reduces the muscles’ ability to take up glucose, which weakens insulin sensitivity.
• Chronic stress : by increasing the secretion of cortisol (the stress hormone), it stimulates the release of sugar into the blood and maintains high blood sugar.
• Lack of sleep: it disrupts the hormones that regulate appetite and insulin, while also promoting increased cortisol production, which further upsets blood sugar.
• Micronutrient deficiencies : certain minerals and vitamins (magnesium, vitamin D, zinc, chromium) play a key role in regulating glucose metabolism.
• Hormonal imbalances: notably those linked to the thyroid, which directly influence energy management and blood sugar.

Insulin resistance is therefore not just a “question of sugar”: it is a global issue, in which diet, physical activity, stress, sleep and hormonal balance constantly interact.

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

• Irregular cycles or unusually long ones (more than 35 days), with delayed or sometimes absent ovulation.
• Fertility problems linked to ineffective or absent ovulation.
• Signs of hyperandrogenism: excess hair growth (chin, chest, navel), male-pattern hair loss (female baldness), hormonal acne mostly located on the lower part of the face.

Excess androgens are a very common cause of ovulation problems and affect around 10% of women of childbearing age, some of whom receive a diagnosis of polycystic ovary syndrome (PCOS).

But the problem does not stop there. Poor blood sugar regulation also leads to chronic inflammation, a true breeding 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 reduced, which can contribute to fertility problems, marked premenstrual syndrome or painful periods.
• Overactivation of the enzyme 5-alpha-reductase : this enzyme converts some of the androgens into DHT (dihydrotestosterone), a much more potent form, which worsens acne, hair loss and excess hair growth.
• Thyroid disturbances : inflammation can upset the thyroid, leading to high blood sugar and an excess of oestrogen at the expense of progesterone, further accentuating the hormonal imbalance.

Insulin resistance is therefore not just 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 first lever for action against insulin resistance. Carbohydrates play an essential role since they are a source of energy for our cells. But in our current lifestyles, their consumption is often too high relative to our energy expenditure, which leads to excessive and repeated insulin secretion. In the long term, this mechanism promotes insulin resistance.

The aim is not to cut out carbohydrates completely, but to reduce unnecessary insulin stimulation by making more suitable food choices. Several simple strategies can help:

• Reduce the amount of carbohydrates eaten over the day and favour low-glycaemic-load carbohydrates (pulses, wholegrain cereals).
• Favour a protein-rich breakfast with plenty of good fats to avoid blood sugar fluctuations throughout the day, which are responsible for sugar cravings and energy slumps
• Combine fibre, protein and healthy fats at every meal to lower the glycaemic load
• Avoid overcooking and ultra-processed foods.
• Avoid blended or puréed foods (mashed potatoes, sweetened 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 essential ally for improving insulin sensitivity. Conversely, our modern lifestyles, marked by inactivity and a diet too rich in energy (sugars, processed fats), promote insulin resistance. When the muscles are not used, they make poorer use of glucose, which forces the pancreas to produce more and more insulin.

A few effective tips:

• A walk after meals : walking for at least 15 minutes after eating helps the muscles take up glucose, reduces blood sugar spikes and aids digestion. Target: 7,000 to 10,000 steps a day.
• Resistance training or weight training : these exercises stimulate the muscles, which become true “glucose sponges”. The result: less insulin is needed to get sugar into the cells.

Gentle endurance: cycling, swimming, slow running or even brisk walking. These moderate-intensity activities encourage fat burning and support metabolic balance.

Looking after your sleep and learning to manage stress better is therefore not just an “extra”: these are real foundations for restoring good insulin sensitivity, balancing your metabolism and protecting your hormonal cycle.

A few effective tips:

• Respect your natural rhythm: aim for 7 to 8 hours of restful sleep a night.
• Prepare your body for rest: limit screens and heavy meals in the evening, and favour calming activities that help you fall asleep.
• Turn to soothing plants: chamomile, linden and passionflower are valuable aids for improving sleep quality.
• Ease stress day to day: practise cardiac coherence breathing or meditation, or simply go for a walk outdoors to reduce cortisol.
• Herbal support: certain adaptogenic plants such as rhodiola or saffron help you better manage emotional and physical stress.

Our modern diet is often depleted in essential micronutrients (vitamins, minerals, trace elements). On top of this come chronic stress, which increases the body’s needs, and sometimes digestive problems that reduce absorption. As a result, many people have hidden deficiencies, which are nonetheless decisive in the prevention of insulin resistance.

Certain micronutrients indeed play a key role in the sensitivity of the cells to insulin and in the regulation of blood sugar. These include magnesium, zinc, chromium, vitamin D and omega-3s (DHA and EPA). Certain plants can also be useful, such as berberine.

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

Among them, [MY] Metabolism Activator Essentials combines myo-inositol, chromium and targeted plant extracts (broccoli standardised in sulforaphane, N-acetylcysteine) to support the female metabolism. Chromium contributes to the maintenance of normal blood glucose levels. This supplement is part of a global approach, alongside a varied diet, regular physical activity and good sleep. Food supplements are not a substitute for a varied, balanced diet or for medical follow-up: ask your doctor for advice.

To better understand your hormonal balance, take our hormonal profile test.

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