When I was working with an Integrative nutritionist, we found out my PCOS was the "insulin resistance" type. If this sounds familiar or you have been told you are insulin resistant, read on for some clarification. If you need a refresher on what “insulin resistant PCOS” is, then look back through my most recent posts :)
Insulin resistance is a hormonal condition in which you may have normal blood sugar, but too much insulin. What can happen when we have too much insulin? Weight gain, heart disease, and diabetes (which is why IR is often called a pre-diabetic condition).
Why does Insulin Resistance lead to PCOS?
-It impairs ovulation by causing your ovaries to make testosterone rather than estrogen
-Causes your pituitary to make more luteinizing hormone (LH) which creates more androgens
-High levels of insulin lower the androgen-binding sex hormone binding globulin which allows free testosterone to rise (1)
What causes Insulin Resistance?
The initial answer is sugar. Don’t completely cut out all types of sugar. For example, some fructose is “ok” and that’s why it’s important to keep some fruit in your diet.
Other causes include:
-smoking
-hormonal birth control
-stress
-lack of sleep
-unhealthy gut bacteria
-magnesium deficiency
-environmental toxins
How to diagnose insulin resistance?
You could do 2 things: a physical check of your body or a blood test (the latter is more accurate).
Physical signs: An apple-shaped size is a good indicator of insulin resistance. This could mean your hips (belly button) is less than half your height in inches. Let’s say you’re 60 inches tall- then you’d look for a waist less than 30 inches around your belly button.
Blood test:
Fasting insulin
Insulin Resistance index
Insulin glucose challenge test
How Can I Manage/Treat Insulin Resistance?
Certain lifestyle/diet changes can help reverse your insulin resistance diagnosis. These are all individual, but are good starting points.
Eliminate sugar. This includes desserts, sweet drinks, cereals, certain yogurt, smoothies, etc.
Reduce other processed foods. This could mean reducing the amount of processed carbs and opting for starchy vegetables instead.
Restrict your eating window. I personally started eating in a 12-hour window and noticed my insulin levels improve.
Exercise to sensitize your muscle to insulin.
Avoid hormonal birth control due to its effects on muscle gain.
Supplement with magnesium, vitamin D, berberine, zinc
The first step in managing your insulin-resistant induced PCOS is to confirm that it’s your cause of PCOS. Then, start with the diet/lifestyle changes before jumping into heavy supplementation, which will be in another post!