Insulin Resistance: What It Is, Signs to Look Out For & How to Get Tested
If you’ve been struggling with stubborn weight gain, low energy, sugar cravings, or feeling “stuck” no matter what you try, insulin resistance could be part of the picture.
Research now shows insulin affects far more than blood sugar, it plays a huge role in hunger, fat-burning, cravings, hormones, and energy levels.
Let’s break it down in simple terms so you can understand what’s really going on, why weight loss might feel hard, and what you can do right now to start feeling better.
What Is Insulin & Why Do We Need It?
Insulin is a hormone made by your pancreas. Its job is to act like a “key” that unlocks your cells so sugar (glucose) from food can move from your blood into your muscles and tissues, where it’s used for energy.
When everything is working well:
You eat → blood sugar rises
Insulin is released
Sugar moves into your cells
You have steady energy
But research shows that when insulin stays high too often, which can happen with stress, frequent snacking, or blood sugar spikes, your body gets stuck in a different mode.
When Insulin Is High, Fat-Burning Switches OFF
This is why the old advice of “eat less, move more” doesn’t work for many people.
If your insulin levels are high, your body isn’t in fat-burning mode, no matter how little or clean you eat or how hard you exercise. It’s not about willpower or discipline. It’s about hormones. When insulin comes back into balance, that’s when your efforts finally start to work.
Insulin doesn’t just control blood sugar. It sends a powerful metabolic message:
“Store fat — don’t release it.”
Studies show that when insulin is elevated, it blocks fat-burning (lipolysis), meaning your body can’t access fat for fuel.
That means:
cravings increase
hunger rises
fat storage increases
especially around the belly
weight loss becomes extremely difficult
Put simply:
High insulin = fat-storage mode
Balanced insulin = fat-burning mode
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This is why you may feel like you’re doing “everything right,” but still not losing weight, because your hormones, not your willpower, are running the show.
What Is Insulin Resistance?
Insulin resistance happens when your cells stop responding properly to insulin’s “key.”
Your body then produces more insulin to get the same job done, leading to constantly high insulin levels.
This affects:
metabolism
cravings
fat storage
energy
appetite hormones
inflammation
cycle health
peri-menopause symptoms
This high-insulin state is the real reason weight loss feels impossible for many people.
How High Insulin Affects Your Energy Levels
Insulin has a major influence on your everyday energy. Research shows that when insulin is consistently high, energy becomes harder to regulate.
1. High insulin causes energy crashes
When insulin rises quickly (usually after sugary or high-carb meals), blood sugar can drop just as fast.
This creates:
sudden fatigue
brain fog
irritability
cravings for quick sugar “hits”
This is the classic spike → crash cycle.
2. High insulin blocks fat-burning, so energy relies only on food
When insulin is high, your body cannot burn stored fat for fuel.
So between meals, instead of steady energy, you get:
low mood
tiredness
shakiness
urgent hunger
reliance on snacks
Balanced insulin = access to a steady fat-burning energy supply.
3. Insulin resistance itself causes fatigue
Studies show insulin resistance affects how well your cells produce energy.
This often leads to:
tiredness even after sleep
physical heaviness
low motivation
mental fatigue
This is one of the most common and most overlooked signs of insulin imbalance.
In simple terms:
High insulin = low, inconsistent energy
Balanced insulin = steady, reliable energy
This is often one of the first improvements people notice when they begin lowering insulin.
Why High Insulin Affects Hunger & Cravings
Research shows that elevated insulin disrupts key appetite hormones:
Leptin (fullness hormone) becomes less effective → harder to feel satisfied
Ghrelin (hunger hormone) rises → hunger appears sooner
GLP-1 (satiety hormone) reduces → cravings increase
This isn’t about willpower; it’s hormone signalling. Once insulin is balanced, these appetite hormones begin communicating properly again.
Signs & Symptoms of Insulin Resistance
Insulin resistance can develop quietly for years, but the body sends strong signals:
Energy & cravings:
mid-afternoon crashes
tired after meals
sugar or carb cravings
hunger soon after eating
Weight & fat distribution:
stubborn belly fat
slow or stalled weight loss
gaining weight easily
Skin & physical signs:
skin tags
darker velvety patches
acne or excess oil
Hormone-related symptoms:
irregular periods
PCOS
worsened peri-menopause symptoms
Mood & sleep:
brain fog
anxiety/low mood
waking around 3 am
Other metabolic markers:
high triglycerides
fatty liver
high blood pressure
If several resonate, high insulin is likely influencing your metabolism.
What Can You Do About It?
Research consistently shows that even small lifestyle changes can significantly improve insulin sensitivity.
✔️ Balanced meals
Protein + healthy fats + fibre = steadier blood sugar + lower insulin.
✔️ Reduce refined carbs & sugars
Less glucose coming in = less insulin released.
✔️ Move your body
Even a single 10-minute walk after food improves insulin sensitivity.
✔️ Improve sleep
Studies show that just one or two nights of short sleep can make your body more insulin resistant, leading to stronger cravings, increased hunger, and lower energy the next day.
✔️ Manage stress
Chronic stress raises insulin and increases belly fat storage.
✔️ Avoid grazing
Frequent snacking keeps insulin high all day. Give your body gentle breaks between meals.
The Impact on Family Life
Insulin resistance goes beyond weight; it affects mood, energy, and the way you show up at home.
Research shows metabolic patterns often run in families, through both genetics and shared habits.
Balancing your insulin can:
improve mood and patience
reduce emotional eating
set a healthy example for children
lower family risk
Your energy impacts everyone around you.
How a Health Coach Can Support You
Knowing what to do is one thing; doing it consistently is another. A health coach helps turn information into action.
A coach can help you:
start small without overwhelm
understand your cravings
build habits that last
keep motivation high
work alongside your GP
improve insulin and energy gently and sustainably
This is where change becomes easier, not harder.
How to Get Tested at the GP
Your doctor can run several valuable tests to understand how your body is managing blood sugar and metabolism:
Fasting blood glucose
HbA1c (your 2–3 month average blood sugar)
Lipid profile (triglycerides & cholesterol)
Liver function test (fatty liver is strongly linked to insulin resistance)
These tests can highlight patterns such as:
higher-than-ideal fasting glucose
raised triglycerides
lower HDL
signs of fatty liver
or a creeping HbA1c
—but here’s something important to know:
Your GP tests may come back “normal,” even if you’re insulin resistant.
In the early and middle stages, blood sugar can still look normal because your insulin is working overtime behind the scenes to keep it stable.
This is why many people are told “everything is fine” even though they’re experiencing the classic symptoms:
cravings
belly fat
fatigue
hunger soon after eating
PCOS
skin tags
energy crashes
stubborn weight
Blood sugar doesn’t rise until later, and insulin rises first.
Why fasting insulin gives the full picture…
A fasting insulin test shows how hard your body is working behind the scenes.
It reveals whether your insulin levels are:
Normal: Your body is handling sugar well, and insulin is doing its job as expected
A little higher than ideal: An early sign your body is starting to struggle
Regularly high: Meaning your body is working extra hard behind the scenes
Very high: Which usually means your body is stuck in “storage mode,” making fat-burning much harder
This test isn’t routinely offered by most GPs in the UK, but it is available privately and can provide much clearer insight.
And here’s the most important part:
You don’t need any test results to get started.
If your symptoms are pointing strongly towards insulin resistance, you can begin making changes right away, safely, naturally, and without waiting for a diagnosis.
Balancing insulin is lifestyle-based, and the steps that support it:
stabilise cravings
boost energy
improve sleep
support hormones
reduce stress on your metabolism
…are good for everyone.
A test can give clarity, but your symptoms are powerful information too. And they’re a perfectly valid place to start.
Key Takeaways
1. When insulin is high, fat-burning switches OFF. Your body gets the signal to stay in “storage mode”
Your body stores more fat, especially around the middle.
2. You can’t “eat less, move more” your way out of high insulin.
Your hormones determine whether your body burns fat, not just calories.
3. Balanced insulin = fat-burning ON.
Your metabolism starts working with you again.
4. Insulin resistance has clear tell-tale signs:
Cravings, PCOS, skin tags, belly fat, 3am waking, fatigue after meals, high triglycerides.
5. You don’t need a fasting insulin test to get clarity.
Symptoms and standard tests provide a strong picture.
6. Small changes make a big difference.
Research strongly supports lifestyle interventions.
7. Coaching helps make changes realistic and sustainable.
Helping you to turn information into action. Knowing into doing.
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Evidence-Based Notes
This article is informed by current research in metabolic health, including studies published in:
Nature Metabolism
The Lancet
Journal of Clinical Investigation
Diabetes, Obesity & Metabolism
American Journal of Clinical Nutrition
It also reflects guidance from recognised bodies such as NICE and the American Diabetes Association.
Disclaimer: The content provided is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Please consult your healthcare provider.