After nearly a year and a half of dedicated training with my fitness coach, Olivia Verbit – tracking every meal and sweating it out in every session – I hit a wall. I was frustrated that the scale number didn’t change. Verbit suggested I talk with my naturopath. She felt something was going on. Turns out, a simple food sensitivity test (just a prick of my finger) revealed that gluten and wheat were making me bloated. And there’s more: they were fueling inflammation and insulin resistance, silently working against my progress in the gym.
My naturopath recommended a two-part protocol: eliminate specific foods and take supplements, like berberine and inositol powder, to help balance my out-of-whack metabolism and reduce the inflammatory reaction in my body. What I learned changed how I approach my weight-loss plan – and it helped me finally break through my plateau.
What is insulin resistance?
According to the Centers for Disease Control (CDC), insulin resistance happens when “cells in your muscles, fat and liver don’t respond well to insulin and can’t easily take up glucose from your blood. As a result, your pancreas makes more insulin to help glucose enter your cells.”
It was clear that my metabolism wasn’t responding to my workouts. “Insulin functions to regulate blood glucose levels by stimulating cells in the body to uptake that glucose,” Dr. Adam Kreitenberg, a dual board-certified specialist in rheumatology and internal medicine, tells me. “When the body’s cells become resistant to insulin, they don’t absorb glucose as efficiently, so the pancreas compensates by producing more insulin. Eventually, the pancreas can’t keep up, leading to rising blood sugar levels, prediabetes and, ultimately, diabetes.”
How do you get insulin resistance?
Insulin resistance doesn’t happen overnight – it builds up over time, according to the CDC. Diets high in processed foods and sugar create frequent blood sugar spikes, forcing the pancreas to overproduce insulin.
A study published in the National Library Of Medicine explains that cells stop responding to insulin signals over time, making it harder for the body to use glucose for energy. Other factors like lack of movement, chronic stress, hormonal imbalances and poor sleep can contribute to the cycle, making it even harder for the body to regulate blood sugar levels properly.
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So, does that mean you are going to get diabetes?
Surprisingly, no. And insulin resistance is actually reversible.
When I hit my plateau, I needed answers. My naturopath did a bunch of tests on my blood. I found out my estrogen levels were low, which was playing a big role in my metabolism and insulin resistance.
I learned that certain foods, ingredients and chemical compounds – including gluten, strawberries, tuna, cocoa and tannins – were causing inflammation in my body. Under the advice of my naturopath, to balance my hormones I focused on improving my gut bacteria with a probiotic and avoiding gluten and wheatfoods.
The biggest game changer for me was berberine, which WebMD says is a supplement known for its ability to improve insulin sensitivity. It works similarly to diabetes medication by helping your cells absorb glucose and keeping blood sugar levels steady.
She also had me add inositol powder into my supplement routine. Often referred to as vitamin B8, it plays a key role in how the body processes insulin and supports overall metabolic health. According to WebMD, inositol may help improve insulin resistance and hormone balance and even reduce sugar cravings—all of which were huge for me. It’s particularly well-known for its benefits in polycystic ovary syndrome (PCOS), but it can also be useful for anyone struggling with blood sugar regulation.
These dietary and supplement changes helped my body process insulin better, which made weight loss feel a lot less like an uphill battle.
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Am I inflamed or overweight?
When I wasn’t losing weight, I didn’t realize just how big of a role inflammation played with my metabolism. It wasn’t just about bloating or gas discomfort. Chronic inflammation, according to my naturopath, was working against my metabolism, insulin levels and hunger hormones, making weight loss feel impossible for me, no matter what I did.
Dr. Kreitenberg explains to me that chronic inflammation is linked to insulin resistance, a slower metabolism and hormone imbalances that affect hunger and fullness. This can lead to having more cravings, fat storage and a harder time burning calories.
I realized I wasn’t just holding onto the extra weight, my body was in a constant state of stress and hormone imbalance. Avoiding inflammatory foods, supporting my gut health and taking insulin-supporting supplements all made a huge difference. Inositol powder, in particular, curbed cravings and helped regulate my blood sugar levels. Plus, it meant I had no energy crashes, either.
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How does gut health affect insulin resistance and weight loss?
At first, I didn’t understand how connected gut health is to everything in the body, and for me, that meant inflammation, female hormones and metabolism.
Dr. Kreitenberg says that insulin resistance and inflammation can alter gut health by changing the balance of bacteria and weakening the intestinal lining. This disruption can slow metabolism, increase fat storage, and make it harder to regulate hunger hormones.
I immediately saw less bloating firsthand when I eliminated foods that triggered inflammation for me. In addition to gluten and wheat, I tried to avoid egg yolks, turkey and vanilla, all which showed up on my sensitivity test from my naturopath. Within weeks of cutting these out and supporting my gut with a daily probiotic, I noticed:
- Less bloating and water retention
- Stable energy throughout the day
- Weight loss
It all clicked for me: My gut health, inflammation, insulin resistance and my body’s ability to lose weight. Now, I’m continually seeing progress on the scale, and more importantly, I feel lighter, stronger, and more in control of my health than I have in years.
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What to do if you think you have insulin resistance
I struggled to lose weight despite eating well and exercising, so it was worth looking deeper into potential root causes like insulin resistance and inflammation. Here is what I did:
- Incorporated regular exercise. Strength training and movement were key for improving my metabolism and hormone function.
- I met with a naturopath. Working with a healthcare provider helped me identify what was really going on with my body. It took the guesswork out of “self-medicating” with supplements, and she created my personalized plan.
- I got blood work done to check insulin levels, hormone balance and food sensitivities.
- I avoided foods that trigger inflammation and disrupted my gut health (everybody is different, but this is a reputable resource for an anti-inflammatory diet)
- I prioritized stress management by doing things like not being in front of screens right before bed and immediately upon waking. I also found getting out for walks to clear my mind helped a lot.
- I focussed on quality sleep by creating a night-time routine. That meant not using my phone and computer right before bed and when I first woke up. It really helped. Unwinding from the day is really important when it comes to getting a good night’s sleep.
I learned that everybody’s body is different and unique. So, instead of chasing trends or quick fixes, work with a healthcare provider to figure out what could work for you. Learn how to listen to your body and how to focus on long-term, sustainable changes that support your overall health – not just weight loss.
And don’t forget, before taking any supplement, speak with your healthcare provider to determine if it’s right for you. What works for one person may not work (or possibly be dangerous) for another, so getting professional medical guidance is key to making safe, effective choices for your health.