Author Archives: API Support

Erectile dysfunction (ED) is often thought of as just a blood flow problem, but for many men, the real issue starts with insulin resistance. If you’ve been struggling with ED and haven’t found a clear explanation, it may be time to look beyond testosterone and blood circulation and focus on metabolic health—specifically, insulin levels.

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How Insulin Resistance Affects Erections

Insulin is a hormone that regulates blood sugar, but it also plays a major role in vascular health, hormone balance, and nerve function, all of which are necessary for normal erectile function. When the body becomes insulin resistant, meaning it requires more and more insulin to manage blood sugar, it can interfere with these key systems in several ways:

1. Poor Blood Flow

Erections depend on healthy blood vessels that can dilate and allow increased blood flow to the penis. Insulin resistance damages blood vessels by:

• Causing inflammation that leads to stiffness and narrowing of arteries
• Contributing to plaque buildup (atherosclerosis), making it harder for blood to reach where it needs to go

This is one of the reasons why men with insulin resistance and type 2 diabetes have a much higher risk of ED. If blood can’t flow properly, an erection becomes difficult to achieve or maintain.

2. Reduced Nitric Oxide Production

Nitric oxide (NO) is a molecule that signals blood vessels to relax and expand—a critical step in getting and maintaining an erection. Insulin resistance lowers nitric oxide production, meaning the blood vessels stay constricted rather than opening up as needed.

3. Hormonal Imbalances

Testosterone is essential for sexual health, but high insulin levels can contribute to low testosterone and an imbalance between testosterone and estrogen. Insulin resistance increases fat storage, particularly in the abdominal area, which in turn raises estrogen levels in men. This hormonal imbalance can lead to:

• Lower libido
• Decreased energy levels
• Difficulty maintaining an erection

4. Nerve Damage (Neuropathy)

Chronically high insulin levels, especially when they go unaddressed for years, can damage nerves just like they do in diabetes. This means that the nerve signals that trigger an erection may become weaker or disrupted, making it harder to respond to stimulation.

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Why Lowering Insulin Can Help Improve ED

The good news is that insulin resistance is reversible. Many men find that when they focus on improving their metabolic health, their ED also improves. Lowering insulin levels can:

• Improve blood vessel function, allowing for better circulation
• Increase nitric oxide production, making it easier for blood vessels to expand when needed
• Support testosterone levels, helping restore hormonal balance
• Protect nerve function, ensuring proper communication between the brain and body

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Why Testosterone Treatment Isn’t the Answer

If your partner has been dealing with low energy, low libido, and ED, he may have considered (or even been prescribed) testosterone replacement therapy (TRT). While it might seem like a quick fix, testosterone therapy doesn’t address the root cause of the problem—it just puts a temporary Band-Aid over it.

Here’s why testosterone therapy isn’t always the best solution for men with insulin resistance:

1. It Doesn’t Fix Insulin Resistance

Low testosterone in men is often a symptom of insulin resistance, not the primary issue. High insulin levels cause the body to store more fat, particularly around the abdomen, and this excess fat converts testosterone into estrogen. This hormonal imbalance is what leads to low energy, mood swings, and ED. Simply adding testosterone without fixing the underlying insulin problem is like pouring water into a leaking bucket—it won’t hold.

2. It Can Shut Down Natural Testosterone Production

When a man starts using external testosterone, his body stops producing its own. Over time, this can cause testicular shrinkage, infertility, and dependency on TRT just to maintain normal levels. Instead of restoring balance, it further disrupts the body’s natural ability to regulate hormones.

3. It Can Make Insulin Resistance Worse

Testosterone therapy can increase red blood cell count, which thickens the blood and raises the risk of cardiovascular problems—especially in men who already have poor circulation due to insulin resistance. Additionally, if he’s still eating a high-starch, high-sugar diet, testosterone can actually worsen metabolic issues, increasing the risk of diabetes.

4. It Won’t Fix Blood Flow Problems

Even if testosterone therapy boosts libido, it won’t fix the real problem: poor blood circulation. Insulin resistance damages the blood vessels, and no amount of testosterone can override that. A man might feel more desire, but if his circulation is impaired, he’ll still struggle with ED.

What Should He Do Instead?

Instead of focusing on external testosterone, the goal should be to reduce insulin resistance, lower inflammation, and improve metabolic health. When insulin levels are brought down naturally, testosterone production often improves on its own—no injections or medications needed.

The good news is insulin resistance is reversible—and when you fix insulin resistance, you improve blood flow, hormone balance, and overall sexual health.

If you suspect insulin resistance is affecting your partner, here’s where to start:

• Get His Insulin Levels Tested – Most doctors test blood sugar (A1c or fasting glucose), but this only tells you part of the story. A fasting insulin test is a better way to assess insulin resistance. Ideally, fasting insulin should be below 8 mIU/mL.
• Follow a Low Insulin Lifestyle – The key to lowering insulin is reducing foods that cause insulin spikes.
• Move More –Exercise is one of the best ways to improve insulin sensitivity and circulation. Strength training, walking, and even short bursts of high-intensity workouts can help regulate blood sugar and improve blood flow.

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What This Means for Your Relationship

If your partner is struggling with ED, it’s not just a “getting older” thing—it’s a sign of underlying metabolic issues. The problem isn’t in his head, and it’s not because he’s not attracted to you. His body is working overtime to keep his insulin levels in check, and in the process, it’s affecting his ability to function the way he used to.

By addressing insulin resistance together, you’re not just helping him in the bedroom—you’re helping prevent future health issues like diabetes, heart disease, and cognitive decline. ED is often the first warning sign that something deeper is going on, and catching it early means you have time to turn things around.

So if you’ve been feeling like something is off, this might be the missing piece. It’s not just about fixing ED—it’s about fixing his health.

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References

• Mansour R, et al. Increased insulin resistance in men with unexplained infertility. Reprod Biomed Online. 2017 Read more
• Chen S, et al. Insulin Resistance Is an Independent Determinate of ED in Young Adult Men. PLoS One. 2013 Read more
• Grossmann M, et al. Low Testosterone Levels Are Common and Associated with Insulin Resistance in Men with Diabetes. J Clin Endocrinol Metab. 2008. Read more

 

Polycystic Ovary Syndrome (PCOS) is the most common hormonal disorder affecting women of reproductive age, yet many people don’t even know they have it. It is estimated that PCOS affects up to 20% of women worldwide, but around 70% of those with the condition remain undiagnosed.

PCOS prevalence varies by region, with the highest rates observed in South and Western Asian countries, including the Middle East, where lifestyle and genetic factors may contribute to its widespread impact. Despite its name, PCOS is not just about ovaries—it is a metabolic and hormonal condition that affects the entire body, including fertility, weight, skin, mental health, and long-term disease risk.

The Link Between PCOS and Insulin Resistance

One of the biggest drivers of PCOS is insulin resistance, a condition where the body’s cells do not respond properly to insulin. To compensate, the pancreas produces more insulin, leading to chronically high insulin levels.

This is a problem because excess insulin stimulates the ovaries to produce more androgens, or “male hormones,” like testosterone. These androgens disrupt ovulation, contribute to acne and hair growth, and can lead to weight gain.

Not everyone with PCOS is overweight, but even those with lean PCOS often have higher-than-normal insulin levels. In fact, research shows that 70 to 80 percent of people with PCOS have insulin resistance, regardless of weight.

Symptoms of PCOS

The symptoms of PCOS can vary widely, which is one reason so many cases go undiagnosed. Some people only experience mild symptoms, while others struggle with multiple aspects of the condition.

The most common symptoms include:

• Irregular periods or no periods at all
• Ovulation problems leading to infertility
• Weight gain, particularly around the abdomen
• Acne and oily skin
• Excess hair growth on the face, chest, or back
• Hair thinning or hair loss on the scalp
• Dark patches of skin, often on the neck, underarms, or groin
• Mood swings, anxiety, or depression
• Fatigue and cravings, often due to blood sugar fluctuations
• Increased risk of type 2 diabetes, heart disease, and metabolic disorders

Not everyone with PCOS will experience all of these symptoms, but if you have a combination of irregular cycles, signs of high androgens (like acne or hair growth), and weight struggles, it’s worth getting evaluated.

What Causes PCOS?

The exact cause of PCOS is still being researched, but experts believe it is caused by a combination of genetics and environmental factors.

• Genetics: If your mother or sister has PCOS, you are more likely to develop it. Certain genes related to hormone regulation and insulin function may contribute to PCOS.
• Prenatal environment: Studies suggest that high insulin and testosterone levels in the womb may program a baby’s body to be more susceptible to PCOS later in life.
• Insulin resistance: Chronically high insulin levels drive many of the symptoms of PCOS, from weight gain to irregular cycles to infertility.
• Inflammation: PCOS is often associated with chronic low-grade inflammation, which can worsen insulin resistance and hormone imbalances.

How Can a Low Insulin Lifestyle Help?

Since insulin resistance is at the root of PCOS, the most effective way to manage symptoms is by lowering insulin levels. This is why a Low Insulin Lifestyle is one of the best approaches to treating PCOS naturally.

A Low Insulin Lifestyle focuses on eating foods that do not spike insulin by prioritizing lean proteins, healthy fats, non-starchy vegetables, and whole fruits while avoiding starches, sugar, and certain types of dairy that elevate insulin levels.

What Does the Research Say?

My research and others have shown that following a Low Insulin Lifestyle can have a profound impact on PCOS symptoms and overall health.

• In clinical studies, women with PCOS who followed a Low Insulin Lifestyle for just eight weeks experienced an average weight loss of 19 pounds without calorie counting or extreme restrictions.
• Insulin levels dropped by approximately 52%, improving insulin sensitivity and reducing symptoms like irregular cycles, acne, and fatigue.
• Many participants reported increased energy, reduced cravings, and improvements in mood and mental clarity.
• My findings have been replicated by independent researchers in reproductive endocrinology, reinforcing that insulin resistance is a primary driver of PCOS and that lowering insulin is key to managing the condition.

Beyond weight loss, my research demonstrates that improving insulin sensitivity through diet and lifestyle can restore ovulation, improve fertility outcomes, and lower the risk of long-term complications like type 2 diabetes and cardiovascular disease.

Ready to get Started?

If you have PCOS and want to improve your symptoms, starting a Low Insulin Lifestyle is the best place to begin. Here’s how:

• Focus on whole, unprocessed foods that do not spike insulin.
• Cut out starches, added sugars, and certain types of dairy, which are the biggest insulin-raising foods.
• Eat plenty of protein, non-starchy vegetables, healthy fats, and whole fruits.
• Incorporate daily movement, such as walking or strength training, to improve insulin sensitivity.
• Manage stress and prioritize sleep, as both can influence insulin levels.
• Test your insulin levels through your healthcare provider or with Lilli Metabolic Testing Kits to track progress and make informed choices.

PCOS is a lifelong condition, but it does not have to control your life. Taking steps to lower insulin levels can help restore balance, reduce symptoms, and improve your overall health. If you are ready to take charge of your PCOS, a Low Insulin Lifestyle can be your most powerful tool.

For many women with PCOS, managing symptoms often leads to exploring supplements as a solution. It is easy to be drawn in by promises of quick fixes, and common supplements like magnesium and vitamin D are often touted as must-haves. But while supplements can provide short-term relief, they are not always addressing the underlying problem.

In fact, most of the nutrient deficiencies seen in PCOS are actually symptoms of a deeper issue: insulin resistance and chronic inflammation. So before spending money on another bottle of pills, let’s explore why tackling the root cause, rather than just masking the symptoms, is the true way to regain your health.

The Real Reason Behind Nutrient Deficiencies in PCOS: Insulin Resistance

It is no secret that women with PCOS often experience deficiencies in key nutrients like magnesium and vitamin D. What is less commonly known is why these deficiencies occur in the first place.
The answer often lies in insulin resistance, a condition that affects up to 70 percent of women with PCOS. When your body becomes resistant to insulin, your pancreas pumps out more insulin to compensate. This leads to chronically elevated insulin levels, which set off a cascade of problems, including nutrient depletion. Here is how:

• Magnesium Deficiency: High insulin levels cause your kidneys to excrete more magnesium, leading to lower levels in your body. This can worsen insulin resistance and contribute to symptoms like fatigue and muscle cramps.
• Vitamin D Deficiency: In women with PCOS, insulin resistance often leads to weight gain, which causes vitamin D to be stored in fat cells rather than circulating in the blood where it can be used. This further contributes to hormonal imbalances and metabolic dysfunction, worsening the overall effects of PCOS.

The key takeaway? These deficiencies are not isolated problems. They are often symptoms of a deeper metabolic issue: insulin resistance. Addressing insulin resistance is the only way to truly resolve them.

Supplements Are a Band-Aid, Not a Cure

When you take magnesium or vitamin D supplements, you are temporarily boosting your nutrient levels, but you are not fixing the root problem: your insulin resistance. It is like putting a bandage on a wound without addressing what caused the injury in the first place. Sure, you might feel better for a while, but the underlying issues remain unresolved.

This is why supplements often do not deliver the long-term benefits people expect. You are treating the symptom, not the cause, and in many cases, the deficiencies will persist or return.

 

A Low Insulin Lifestyle: The Key to Reversing Nutrient Deficiencies

If supplements are not the long-term answer, what is? The key lies in adopting a Low Insulin Lifestyle, which focuses on lowering insulin levels and reversing insulin resistance through dietary and lifestyle changes.

Here’s why it works:

• Lowers Insulin Levels: By reducing high-starch, high-sugar foods and focusing on nutrient-dense, whole foods, a Low Insulin Lifestyle helps lower insulin levels naturally. This reduces the body’s need to overproduce insulin, addressing the root of the problem.
• Reduces Chronic Inflammation: As insulin levels drop, the inflammation that has been depleting your vitamin D and other nutrients also decreases. This helps your body absorb and utilize nutrients more effectively.
• Prevents Nutrient Depletion: With better insulin sensitivity, your body no longer wastes magnesium and other nutrients through excess excretion, which stabilizes your nutrient levels in the long term.

By addressing insulin resistance at its core, a Low Insulin Lifestyle doesn’t just patch up deficiencies—it helps prevent them from occurring in the first place. This holistic approach leads to sustainable improvements in energy levels, hormonal balance, and overall health, without the need for a long list of supplements.

The Bottom Line

Most vitamin and mineral deficiencies are often the result of insulin resistance and chronic inflammation—issues that supplements cannot fully resolve. To truly tackle PCOS and its associated nutrient deficiencies, focusing on a Low Insulin Lifestyle is key.

By lowering insulin levels and addressing the root causes of your symptoms, you can naturally restore your nutrient balance and improve your overall health—without relying on a handful of pills.

References

• Carrelli A, et al. Vitamin D Storage in Adipose Tissue of Obese and Normal Weight Women. J Bone Miner Res. 2017. Read more
• Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015. Read more
• Drenthen LCA, et al. Oral magnesium supplementation does not affect insulin sensitivity in people with insulin-treated type 2 diabetes and a low serum magnesium: a randomised controlled trial. Diabetologia. 2024. Read more

When you hear the word insulin, your mind probably goes straight to diabetes. It makes sense—insulin is often discussed in the context of people managing type 1 or type 2 diabetes.

But here’s the surprising truth: everyone should be paying attention to their insulin levels, not just diabetics.

What Is Insulin and Why Does It Matter?

Insulin is a hormone made by the pancreas that helps your body use glucose (sugar) for energy or store it for later. It’s essential for keeping blood sugar levels balanced. The problem starts when your body makes too much insulin. Chronically high insulin—also called hyperinsulinemia—can quietly wreak havoc on your health, even if your blood sugar looks normal.

That’s why high insulin is often called a silent threat. You can have it for years or decades without knowing, all while it increases your risk for serious health issues.

9 Out of 10 Adults Have High Insulin—And Most Don’t Know It

A staggering 9 out of 10 adults have elevated insulin levels. Yet, most standard lab tests only check glucose of A1c, not insulin.

That means your doctor could tell you your blood sugar is “normal,” while your insulin is quietly rising. By the time glucose levels go up, insulin has often been high for years.

And this matters because high insulin is one of the strongest predictors of future disease. It’s not just about diabetes—it’s about your long-term health.

Health Risks of High Insulin

Unchecked high insulin levels can lead to a cascade of health problems, including:

• Type 2 Diabetes: Chronically high insulin causes insulin resistance, where cells stop responding to insulin properly. This eventually raises blood sugar and leads to diabetes.
• Heart Disease: High insulin drives inflammation, high blood pressure, and cholesterol imbalances, all of which raise heart disease risk.
• Reproductive Cancers: Elevated insulin has been linked to breast, ovarian, and endometrial cancers, particularly in women.
• Cognitive Decline: High insulin levels accelerate brain aging and increase the risk of Alzheimer’s and dementia.

Why You Need to Know Your Insulin Levels

Even if you feel healthy, you could still have high insulin. Catching it early is key to preventing bigger problems down the road.

The good news? It’s never too late to take control. By testing your insulin levels and making simple lifestyle changes—like following a Low Insulin Lifestyle—you can reverse insulin resistance, lower inflammation, and improve your overall health.

At Lilli Health, we make it easy with our at-home insulin test kits and expert guidance to help you stay ahead of insulin resistance.

Take Action Today

Do you know your insulin levels? If not, it’s time to find out. Understanding your insulin now could help you avoid serious health issues later.

Check your insulin levels with Lilli Health’s at-home testing kit and take the first step toward better energy, balanced hormones, and long-term health.

Your future self will thank you.

References

• Araújo J, et al. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009-2016. Metab Syndr Relat Disord. 2019. Read more
• Janssen JA. Hyperinsulinemia and Its Pivotal Role in Aging, Obesity, Type 2 Diabetes, Cardiovascular Disease and Cancer. Int J Mol Sci. 2021. Read more

When it comes to metabolic health, insulin resistance plays a major role—but standard lab tests don’t always catch it early. Many people rely on glucose levels or A1c to assess their risk for metabolic dysfunction, but these markers only tell part of the story. Insulin resistance often develops long before blood sugar levels rise, making insulin testing and related metabolic markers crucial for early detection.

If you have PCOS or are concerned about insulin resistance, understanding which tests provide the most valuable insights can help you take control of your health.

Why Testing Insulin Matters

Insulin resistance is one of the main drivers of PCOS, weight gain, and metabolic disorders like Type 2 diabetes. While glucose tests and A1c measure blood sugar levels, insulin tests reveal how much insulin the body is producing to keep glucose in check.

For example, fasting glucose might appear normal for years while insulin levels are elevated. This is because the body compensates by overproducing insulin to keep glucose within range. By the time blood sugar levels rise, insulin resistance has often been present for a decade or longer.

Testing for insulin resistance early allows for intervention before more serious metabolic issues develop.

How to Measure Insulin Resistance

There are several ways to assess insulin resistance, including fasting insulin tests, but additional metabolic markers can provide even more insight.

• Fasting Insulin: Measures insulin levels after an overnight fast. High fasting insulin suggests insulin resistance, even if glucose is normal. Ideal fasting insulin levels are below 8 mIU/mL.
• HOMA-IR (Homeostatic Model Assessment for Insulin Resistance): Uses fasting insulin and fasting glucose to estimate insulin resistance. A HOMA-IR score below 1.7 is generally considered optimal, while higher values suggest insulin resistance.
• TG/HDL Ratio: This is an indirect measure of insulin resistance using triglycerides and HDL cholesterol. A high TG/HDL ratio is strongly associated with metabolic dysfunction.
• Lipid Panel: Elevated triglycerides and low HDL cholesterol are common in insulin resistance and indicate increased cardiovascular risk.
• CRP (C-Reactive Protein): A marker of inflammation that can indicate chronic low-grade inflammation, which is often linked to insulin resistance.
• A1c: While not a direct measure of insulin resistance, A1c reflects average blood sugar levels over the past few months. A higher A1c can indicate worsening metabolic health.

How Our Lilli Kits Can Help

Our Lilli Metabolic Testing Kits are designed to provide a comprehensive view of metabolic health by measuring multiple key markers associated with insulin resistance. Instead of focusing solely on glucose, our kits assess:

• Fasting insulin
• HOMA-IR
• TG/HDL ratio
• Full lipid panel
• CRP (inflammation marker)
• A1c

This allows for a more complete picture of metabolic function, helping to identify insulin resistance before it progresses to more serious conditions.

How to Get Your Insulin Tested

There are several ways to test for insulin resistance:

1. Through Your Healthcare Provider

   • Pros: Your doctor may be able to provide guidance and help interpret results, but not always.
   • Cons: Insurance may not always cover insulin testing, and some doctors may be unfamiliar with interpreting insulin resistance markers.

2. Quest Diagnostics or LabCorp

   • Pros: Allows you to order the test directly without needing a referral.
   • Cons: Costs can vary and may not be covered by insurance.

3. Lilli Metabolic Testing Kit

   • Pros: Convenient and accessible, our kits provide a comprehensive look at insulin resistance markers without requiring a lab visit. HSA/FSA-approved.
   • Cons: Not covered by insurance, but a more convenient alternative to standard lab testing. Automatically syncs with the Lilli App!

Understanding insulin resistance is a critical step in taking charge of your health, especially for those with PCOS or metabolic concerns. Measuring fasting insulin, HOMA-IR, lipid ratios, and inflammation markers can provide a much clearer picture than glucose alone.

 

At Lilli Health, we’ve always known that managing insulin is the key to reversing insulin resistance and PCOS. But nothing proves that more than hearing from the women who have seen the results firsthand. These are real stories from real people who finally found something that works.

Getting a Regular Cycle for the First Time

One of the most frustrating parts of PCOS is dealing with irregular periods. Doctors throw birth control at the problem, but that’s just a band-aid. If the root cause is insulin resistance, the only way to fix it is by getting insulin under control. That’s exactly what happened for this woman:

“I’ve tried different diets (keto, vegan, etc.) and different workout programs, and nothing worked long term. I’ve been following your free guide for about six weeks, and I just got my FIRST 28-day cycle. My skin has already improved so much, and I’ve lost 10 pounds. Thank you so much for sharing your research!”

She didn’t take a magic pill. She didn’t cut calories to the point of misery. She just focused on eating in a way that keeps insulin stable, and her body responded. This is why so many women finally see results when they switch to a Low Insulin Lifestyle—because it actually addresses what’s going on beneath the surface.

Breaking Free From the Diet Struggle

PCOS makes weight loss feel impossible. Most people spend years jumping from diet to diet, only to lose weight, gain it back, and feel worse every time. The difference with the Low Insulin Lifestyle is that it works with your body instead of against it.

“I purchased your book last year and started following a Low Insulin Lifestyle and dropped 20 lbs in about four months. I’m so grateful to have come across you on Instagram. I’ve been struggling with weight for the last 15 years, and I feel like I have finally found the secret.”

There is no secret. It’s just science. When insulin is too high, your body is stuck in fat-storage mode. No amount of calorie-cutting or extreme workouts will change that. Lower the insulin, and the body finally starts working the way it’s supposed to.

The Power of Community

Making changes is easier when you’re not doing it alone. That’s why I love hearing stories about women supporting each other on this journey.

“I stumbled across your website in January, and it has been life-changing. I’m not perfect, but I’ve seen huge changes. I’ve even started a Low Insulin Lifestyle accountability group. Big thanks from a group of ladies up in Canada who are seeing results!”

This is what makes the Low Insulin Lifestyle different. It’s not another trendy diet that people do for a few months and then forget. It’s a shift in the way you think about food and health. And when people start seeing results, they want to share it with others. That’s how real change happens.

My Patients Love This Way of Eating

“Just wanted to say that I had a woman dancing in my new office this morning. A fertility specialist told her that she didn’t have PCOS, put her on a 1,200 calorie/day diet, and she gained weight. She was SO skeptical when I told her how easy this was going to be. She lost 11 lbs at her 12-day follow-up today. She is ecstatic. Thanks so much for letting me tell all of these people about your work. It is so satisfying to see the tremendous relief when they start shedding weight.”

This is why focusing on insulin first makes all the difference. The body stops clinging to weight, and people finally start seeing progress—without extreme dieting.

Post-Menopause Weight Loss—Without Obsessing Over Macros

“Had to send you a screenshot of my weight loss the last 3 weeks! It feels weird not to count calories or carbs and still lose weight. Especially after menopause. Hoping to get under 150!”

So many women are told weight loss is impossible after menopause, but insulin management changes everything.

I Thought PCOS Would Get Better After Menopause—It Didn’t

“We are not Facebook friends, so thank you for letting me post. Your book changed everything for me. A plan that is livable. No counting carbs, calories, points, etc., just a low insulin lifestyle that is sustainable. I will always be grateful. Some people think that PCOS stops with menopause. Not true! I wish there was more discussion about that topic. In any event, I thank you from the bottom of my heart for writing this book. A game changer.”

The truth is, PCOS doesn’t just go away with age. But insulin resistance can be managed at any stage of life.

I’m 66, and This Is the First Time I Feel Free Around Food

“Hey Ali, so I have tried every diet out there, and I feel like this is the easiest program I have ever been on. At 66, I have lost 10 pounds over six months and rarely feel deprived. My sugar addiction seems to have left me (except for the allowed chocolate), and I am amazed each day that I can enjoy food again, especially fruit, without guilt. I truly have the best relationship with food that I have ever had. I think this must be how we were meant to live. I tell everyone I know that if you have tried every diet, try this one. It changed my life. Thank you for all you are doing!”

I Can’t Believe How Fast I Lost 7 Pounds

“Hey, just a follow-up! I stopped using milk in my coffee, cut way back on starch, no whey protein, stopped intentionally ‘balancing’ (combining) my meals, and my weight has dropped six or seven solid pounds—not just water weight. I went on a week-long vacation and have honestly not been eating great lately because we’ve been so busy. So this is a miracle, and I was also unable to lose ANY weight before, even when I would try! I’m excited to continue the journey! Thank you!”

Sometimes, it’s just a few small changes that make the biggest impact.

My Acne and Fatigue Are Gone

“I started implementing the Low Insulin Lifestyle the day after Christmas. I haven’t been 100 percent strict, but I have taken it seriously, and my body has responded to this lifestyle so much better than anything else I’ve tried to manage my PCOS. I’ve lost 25 pounds, I’ve had body acne since the sixth grade, and I’ll be 28 in August, but my acne is nearly gone. I never thought I’d see that day! My energy throughout the day is amazing. I used to feel glued to the couch, but I’m sleeping so well and waking up so refreshed. This hasn’t felt like a ‘diet,’ and I’m so grateful to finally have found what my body needs! I highly recommend your book!”

Clear skin, better energy, and sustainable weight loss—because insulin affects so much more than just the scale.

I Used to Have Insane Cravings

“One of the MANY awesome effects of eating a low insulin diet is how your cravings GO AWAY. Sure, I can still enjoy dessert when I choose to, but it doesn’t feel like I HAVE to have it like I used to. I used to battle cravings so hard, thinking I just had weak willpower. The reality was I just ate in a way that kept my insulin high without knowing!”

It’s not about willpower. It’s about getting your hormones to work for you instead of against you.

I Finally Understand My PCOS

“Hi! I just wanted to say thank you for your information. I recently heard Dr. Chappell on a podcast and bought the book on Tuesday. After hearing the advice on avoiding starches, I even skipped through beans I had brought for lunch and immediately noticed an improvement in my energy levels post-meal. I usually get sleepy after meals and always felt unbalanced blood sugar-wise despite only slightly elevated glucose levels. Three days of implementing this, and I haven’t felt this good in years—and even dropped two pounds despite the same caloric intake. I’ve struggled with PCOS all my life, and I feel like you gave me an instruction manual to manage this condition better than all the doctors and specialists I’ve seen.”

Why This Works When Everything Else Fails

If you’ve tried everything and nothing has worked, it’s not because you didn’t try hard enough. It’s because most diets don’t address insulin.

The Low Insulin Lifestyle works because it’s based on what’s really driving PCOS and weight gain. It’s not about eating less. It’s about eating smarter. It’s about lowering insulin so your body can finally do what it’s supposed to do.

These stories are proof that this isn’t just another diet. It’s a completely different way of thinking about food and health. And when you get it right, everything changes.

Lilli is not just another diet—it’s an education. 

For many women, the journey to parenthood is exciting but can also come with unexpected challenges. This is especially true for those with PCOS or insulin resistance. At Lilli Health, we know how frustrating it can be to feel like you’re doing everything right but still struggling to conceive.

What often gets overlooked in conversations about fertility is insulin. If your doctor is only measuring glucose and A1C, they are missing the biggest piece of the puzzle. Understanding how insulin impacts reproductive health can be a game-changer in your journey to parenthood.

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How Insulin Affects Fertility

Most people think of insulin as just a blood sugar hormone, but it plays a much bigger role—especially in reproductive health. Insulin directly affects egg quality, ovulation, implantation, and even placental development. When insulin is too high, it throws off the delicate hormonal balance needed for conception and a healthy pregnancy.

1. Egg Health: Why Insulin Matters Before You Even Conceive

Every month, your ovaries prepare eggs for ovulation. But if insulin levels are too high, it can damage eggs before they even have a chance to be fertilized.

• Too much insulin leads to high levels of androgens (male hormones), which can interfere with egg development and cause poor egg quality.
• Eggs exposed to high insulin are more likely to have DNA damage, making them less likely to result in a healthy pregnancy.
• Oxidative stress from insulin resistance can make eggs more fragile, increasing the risk of early miscarriage.

If your doctor is only testing glucose or A1C, they may be missing the real issue. High insulin could be affecting your eggs long before you even try to conceive.

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2. Ovulation: Why High Insulin Can Stop It Altogether

Ovulation is when your ovary releases an egg so it can be fertilized, but insulin resistance can disrupt or even completely stop ovulation.

• High insulin increases testosterone levels, which can prevent the ovary from releasing an egg.
• It interferes with the hormones (FSH and LH) that regulate ovulation, leading to irregular cycles or skipped ovulation.
• Inconsistent ovulation makes conception harder because it’s difficult to know when (or if) you’re fertile.

Even if you occasionally ovulate, high insulin makes cycles unpredictable. This is why measuring glucose alone isn’t enough—you need to know what your insulin is doing.

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3. Implantation: Why a Fertilized Egg May Struggle to Attach

Even if ovulation happens and an egg is fertilized, high insulin can make it harder for the embryo to attach to the uterus.

• Insulin resistance can cause inflammation, which makes the uterine lining less receptive to implantation.
• It can interfere with progesterone, the hormone that helps prepare the uterus for pregnancy.
• Many women with insulin resistance experience chemical pregnancies (very early miscarriages) because the embryo struggles to implant properly.

This means that even if everything looks good on paper—you’re ovulating, and fertilization occurs—your body might not be able to support a pregnancy from the start.

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4. Placental Development & Pregnancy Complications

Even after implantation, insulin plays a major role in the health of your pregnancy.

• High insulin levels can affect how the placenta develops, increasing the risk of pregnancy complications.
• It raises the risk of gestational diabetes, preeclampsia, and miscarriage.
• Babies born to mothers with high insulin levels are more likely to develop metabolic issues later in life.

This is why lowering insulin before conception isn’t just about getting pregnant—it’s about supporting a healthy pregnancy and baby.

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How A Low Insulin Lifestyle Supports Fertility

The good news? You can take control of your insulin and improve your fertility.

A Low Insulin Lifestyle can help you lower insulin levels while still ensuring you are getting key nutrients to support a healthy pregnancy. This can:

• Support egg health by lowering inflammation and oxidative stress.
• Improve ovulation by balancing reproductive hormones.
• Increase implantation success by creating a better environment in the uterus.
• Reduce the risk of pregnancy complications like gestational diabetes and miscarriage.

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Improving IVF Success with Insulin Management

For some women, IVF is part of the journey to parenthood. But did you know high insulin levels can lower the success rate of IVF?

• Insulin resistance can affect how eggs mature, making retrieval less effective.
• It can impact embryo quality, reducing the chance of successful implantation.
• It increases the risk of implantation failure and early pregnancy loss.

Managing insulin before and during IVF can make a huge difference. Many women even find that once their insulin is under control, they conceive naturally without needing IVF at all.

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Taking Control of Your Fertility Journey

If you are struggling to conceive or want to prepare your body for a healthy pregnancy, don’t overlook insulin—and don’t let your doctor overlook it either. Addressing insulin resistance doesn’t just improve your chances of getting pregnant—it helps create the best possible environment for a healthy pregnancy and baby.

💡 If your doctor is only measuring glucose and A1C, they’re missing a key part of the picture. Insulin levels tell the real story.

At Lilli Health, we empower women to take control of their fertility by understanding and managing insulin. You don’t have to accept “unexplained infertility” or keep guessing—this is something you can take action on.

Your fertility journey is yours to own, and insulin could be the missing piece you’ve been looking for.

References

• Vega M, et al. Direct toxicity of insulin on the human placenta and protection by metformin. Fertil Steril. 2019. Read more
• Sakumoto T, et al. Insulin resistance/hyperinsulinemia and reproductive disorders in infertile women. Reproductive medicine and biology. 2010. Read more
• Lei R, et al. Advances in the study of the correlation between insulin resistance and infertility. Frontiers in endocrinology. 2024. Read more
• Wang H, et al. Insulin resistance adversely affect IVF outcomes in lean women without PCOS. Frontiers in endocrinology. 2021. Read more
• Li F, et al. Impact of insulin resistance on IVF/ICSI outcomes in women with polycystic ovary syndrome: A systematic review and meta-analysis. Eur J Obstet Gynecol Reprod Biol. 2024. Read more

Polycystic Ovary Syndrome (PCOS) is often talked about in terms of its impact on reproductive health, but its effects go far beyond irregular periods and fertility struggles. One of the most overlooked aspects of PCOS is how it affects mental health. Many women with PCOS experience anxiety, depression, and mood swings, and insulin resistance plays a major role in this connection.

How Insulin Resistance Affects the Brain

Insulin resistance is a hallmark of PCOS. It happens when the body’s cells stop responding properly to insulin, leading the pancreas to produce even more. This results in chronically high insulin levels, which do not just affect blood sugar—they also impact brain function and mood.

Two important brain chemicals—serotonin and dopamine—are heavily influenced by insulin. These neurotransmitters help regulate mood, motivation, and emotional well-being. When insulin resistance disrupts their balance, it can lead to mental health struggles.

The Insulin-Serotonin Connection

Serotonin is often called the “feel-good” neurotransmitter because it helps regulate mood, sleep, and appetite. Insulin plays a key role in making sure serotonin is produced and used effectively in the brain.

• Tryptophan Transport: Tryptophan is the building block of serotonin, and insulin helps it enter the brain. When insulin function is impaired, tryptophan cannot get into the brain as easily, leading to lower serotonin levels.
• Mood and Anxiety: Low serotonin is linked to depression and anxiety. Since insulin resistance can reduce serotonin production, this may explain why so many women with PCOS struggle with their mental health.

The Insulin-Dopamine Connection

Dopamine is another critical neurotransmitter that influences motivation, pleasure, and reward. Insulin helps regulate dopamine levels in the brain, and when insulin resistance is present, dopamine function can be affected.

• Dopamine Regulation: Insulin plays a role in the brain’s ability to produce and use dopamine. When insulin signaling is disrupted, dopamine levels can drop.
• Behavioral Changes: Low dopamine can cause symptoms like fatigue, lack of motivation, and anhedonia (difficulty feeling pleasure). This can make it harder to find the energy and motivation to make healthy lifestyle changes, further worsening insulin resistance.

The Cycle of PCOS, Mental Health, and Insulin Resistance

PCOS, mental health, and insulin resistance are deeply connected, often creating a vicious cycle:

1. Insulin resistance disrupts serotonin and dopamine levels, leading to mood issues like depression and anxiety.
2. Poor mental health makes it harder to stay consistent with diet, exercise, and self-care.
3. Lack of healthy lifestyle habits worsens insulin resistance and PCOS symptoms.

Breaking this cycle requires a well-rounded approach that focuses on both physical and mental well-being.

How to Improve Mental Health and Insulin Resistance

Managing insulin levels does not just help PCOS symptoms—it also supports brain function and mental health. Here are some key strategies to help break the cycle:

• Follow A Low Insulin Lifestyle: Eating in a way that keeps insulin levels stable can improve both metabolic and mental health. Focus on whole, minimally processed foods like lean proteins, non-starchy vegetables, whole fruits, and healthy fats.
• Stay Active: Regular movement improves insulin sensitivity and naturally boosts serotonin and dopamine levels. Activities like walking, strength training, and yoga can all help.
• Prioritize Mental Health: Therapy, counseling, and support groups can provide helpful tools for managing anxiety and depression. Cognitive-behavioral therapy (CBT) is especially effective for PCOS-related mood issues.
• Consider Medication if Needed: In some cases, antidepressants or anti-anxiety medications may be necessary. Studies show that addressing insulin resistance can make these treatments more effective.
• Practice Stress Management: Chronic stress can raise insulin levels and worsen PCOS symptoms. Mindfulness, meditation, deep breathing, and yoga can help reduce stress and improve overall well-being.

Taking a Holistic Approach to PCOS Management

PCOS is not just a reproductive condition—it affects nearly every system in the body, including the brain. Understanding how insulin resistance impacts serotonin and dopamine can help explain why so many women with PCOS struggle with their mental health.

By taking steps to manage insulin levels, women with PCOS can improve not just their physical symptoms but also their mood, energy, and overall quality of life. A well-rounded approach that includes nutrition, movement, stress management, and mental health support can make all the difference.

You are not alone in this journey, and there are steps you can take to feel better—both physically and mentally.

References: 

Lyra e Silva NM, et al. Insulin resistance as a shared pathogenic mechanism between depression and type 2 diabetes. Front Psychiatry. 2019. Read more