Category Archives: General Health

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.

 

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 

Polycystic Ovary Syndrome (PCOS) is a complex condition affecting millions of women worldwide. It is driven by insulin resistance, hormonal imbalances, and metabolic dysfunction, leading to symptoms like irregular cycles, weight gain, and fertility issues. One of the most commonly prescribed medications for PCOS is metformin, but while it can be helpful, it is not a standalone solution. Let’s break down how metformin works, its role in PCOS treatment, and why lifestyle changes are the key to long-term success.

How Metformin Works

Metformin is primarily used to treat type 2 diabetes, but it is also commonly prescribed to help manage insulin resistance in PCOS. It works by:

• Reducing glucose production – Metformin lowers the amount of glucose the liver produces, helping to keep blood sugar levels stable.
• Improving insulin sensitivity – It helps muscle cells become more responsive to insulin, allowing glucose to enter cells more efficiently.
• Decreasing glucose absorption – It slows the absorption of glucose from the intestines, reducing blood sugar spikes after meals.

How Metformin Helps with PCOS

Since insulin resistance plays a major role in PCOS, metformin can help manage some of the related symptoms, including:

• Weight management – Some women experience modest weight loss.
• More regular cycles – By improving insulin sensitivity, metformin can help restore ovulation.
• Lower androgens – High insulin levels drive excess androgen production, contributing to acne, excessive hair growth, and hair loss. Metformin can help lower insulin, which may reduce these symptoms.

The Limitations of Metformin

While metformin can help, it is not a magic bullet for PCOS. Here is why it often falls short:

• Minimal impact on weight loss – Some may lose a few pounds, but metformin alone is not enough to drive significant fat loss.
• Side effects – Many people struggle with nausea, diarrhea, and digestive discomfort, making it hard to stay on the medication.
• Does not address the root cause – Metformin treats insulin resistance but does nothing to stop the lifestyle factors that contribute to PCOS in the first place.

Why a Low Insulin Lifestyle Works Better

At Lilli Health, we focus on treating PCOS at the root by addressing insulin resistance through a Low Insulin Lifestyle. Unlike calorie restriction or traditional low-carb diets, this approach is designed to stabilize insulin levels, allowing metabolism and hormones to function properly.

Our research backs this up. In a randomized controlled trial presented at the American Society for Reproductive Medicine (ASRM), we compared a Low Insulin Lifestyle to the standard approach (low-calorie diet plus exercise, with metformin added when needed). The results were clear:

• Lower fasting insulin levels – Women following a Low Insulin Lifestyle saw a 35% reduction in fasting insulin within two months. In contrast, the control group’s insulin levels increased.
• Significant weight loss – The treatment group lost an average of 17 pounds in eight weeks, while the control group gained about a third of a pound.

These results highlight that metformin alone is not the answer—lowering insulin through diet and lifestyle changes leads to far greater improvements.

The Bottom Line

Metformin can be a useful tool for managing PCOS, but it is not the most effective solution on its own. The key to real, lasting improvement comes from lowering insulin levels naturally. A Low Insulin Lifestyle does more than just manage symptoms—it targets the underlying cause of PCOS, helping to restore hormone balance, support weight loss, and improve overall health.

Our full study will be published in a peer-reviewed journal soon, but in the meantime, you can start taking control of your PCOS today. The Lilli Health App provides the tools, education, and support to help you successfully adopt a Low Insulin Lifestyle and finally see the results you have been looking for.

Reference: 

Jackson B, et al. NUTRITIONAL EDUCATION (FACE-TO-FACE AND VIDEO INSTRUCTION) FOR POLYCYSTIC OVARY SYNDROME RESULTS IN GREATER REDUCTION IN BMI AND HEMOGLOBIN A1C THAN CALORIC RESTRICTION, EXERCISE AND METFORMIN. Fertility & Sterility 2022;118(4):E95 Read more

GLP-1 Agonists for PCOS: Understanding the Benefits, Risks, and the Role of Lifestyle Changes

Polycystic Ovary Syndrome (PCOS) is a complex condition that affects metabolism, fertility, and overall health. For those struggling with insulin resistance and weight management, healthcare providers may suggest GLP-1 agonists as a treatment option. These medications have gained attention for their ability to lower blood sugar levels and promote weight loss. While they may provide short-term benefits, it is important to understand how they work, their potential long-term effects, and why lifestyle modifications remain essential for maintaining muscle mass, metabolic health, and long-term weight management.

How GLP-1 Agonists Work

GLP-1 agonists mimic glucagon-like peptide 1, a hormone that plays a key role in blood sugar regulation and appetite control. These medications help by:

• Stimulating insulin secretion from the pancreas, which lowers blood sugar levels
• Slowing digestion, keeping food in the stomach longer and increasing feelings of fullness
• Reducing appetite, which can lead to lower calorie intake and weight loss

For individuals with PCOS, who often struggle with insulin resistance and weight gain, GLP-1 agonists can provide significant short-term improvements. Many patients experience better blood sugar control and reduced hunger, which can help with weight management. However, these medications do not address the root cause of insulin resistance and metabolic dysfunction.

The Risks of Long-Term Use

While GLP-1 agonists can be helpful, there are concerns about their long-term effects, particularly regarding muscle loss and pancreatic health.

These medications work by forcing the pancreas to produce more insulin, which can contribute to worsening insulin resistance over time. Prolonged pancreatic overstimulation may eventually lead to pancreatic exhaustion, increasing the risk of type 2 diabetes as the pancreas loses its ability to produce insulin effectively.

Another major concern is muscle loss. While weight loss is a common effect of these medications, studies suggest that a significant portion of this loss comes from lean muscle rather than fat. Muscle is critical for metabolism, insulin sensitivity, and long-term weight maintenance. Losing muscle can slow metabolism and make it harder to sustain weight loss once the medication is discontinued.

“The road to improving blood sugar management is not about forcing the pancreas to produce more insulin. Instead, it requires dietary changes that minimize insulin spikes, allowing cells to become more responsive and keeping glucose levels in a healthy range.”

The Role of Lifestyle Modifications

Since long-term medication use carries risks, it is crucial for patients using GLP-1 agonists to focus on lifestyle changes that support metabolic health and prevent muscle loss.

A Low Insulin Lifestyle helps reduce the burden on the pancreas by stabilizing insulin levels through dietary modifications. This approach not only improves insulin sensitivity but also helps preserve muscle mass, which is essential for maintaining a strong metabolism.

For those currently on GLP-1 agonists, this period of reduced appetite and weight loss can serve as an opportunity to build sustainable habits that will support long-term success. By focusing on a Low Insulin Lifestyle and incorporating protein-rich foods and resistance training, individuals can:

• Reduce the risk of muscle loss while on medication
• Maintain a healthier metabolism for long-term weight management
• Prevent weight regain after discontinuing the medication

The Bottom Line

GLP-1 agonists can be a valuable tool for managing PCOS-related insulin resistance and weight challenges, but they are not a long-term solution on their own. Understanding the risks of sustained insulin stimulation and muscle loss highlights the importance of a comprehensive approach to metabolic health.

A Low Insulin Lifestyle, backed by multiple clinical studies, has been shown to lower insulin levels effectively while preserving muscle mass. This approach minimizes insulin spikes by eliminating starches, certain types of dairy, and sugars, allowing the pancreas to function more efficiently while supporting lean muscle retention.

By making these changes, individuals can reduce reliance on medications, improve metabolic health, and take control of their long-term well-being. Medications may provide support, but real, lasting results come from addressing insulin resistance at its source while preserving muscle for a strong, healthy metabolism.

In today’s fast-paced world, exhaustion has become the norm for many people. But if you feel constantly drained no matter how much you rest, there may be more going on beneath the surface. Chronic fatigue is not just about being tired—it is a persistent and overwhelming sense of exhaustion that does not improve with sleep. While many factors can contribute to this, one often-overlooked cause is insulin resistance.

If you struggle with exhaustion, unrefreshing sleep, or chronic fatigue, understanding the connection between insulin and energy levels could be the key to feeling better.

Insulin Resistance: A Hidden Factor in Fatigue

Insulin resistance occurs when the body’s cells stop responding properly to insulin, the hormone that helps move glucose from the bloodstream into cells for energy. When this happens, blood sugar levels rise, but the cells themselves remain starved for energy. This mismatch creates a state of low energy availability even when there is plenty of fuel in the bloodstream.

At the same time, insulin resistance prevents the body from efficiently using fat for energy. Instead of tapping into stored fat when needed, the body remains stuck in an energy crisis. This can leave you feeling sluggish, foggy, and drained, no matter how much sleep you get.

How Insulin Resistance Slows Metabolism

When the body struggles to access energy from both glucose and fat, it responds by slowing the metabolic rate. This is a built-in survival mechanism to conserve energy and prevent muscle breakdown. The result? You feel like you are running on empty all the time.

This energy conservation response can also lead to increased cravings for quick sources of energy, like sugar and refined carbs. Unfortunately, these foods only drive insulin levels even higher, making the problem worse.

Insulin’s Impact on Sleep

Insulin resistance does not just affect energy levels during the day—it also disrupts sleep. High insulin levels interfere with melatonin production, the hormone responsible for regulating sleep-wake cycles. Without enough melatonin, falling asleep and staying asleep can become a struggle, creating a vicious cycle of poor sleep and worsening fatigue.

Cortisol, Insulin, and Restless Nights

Another key player in this cycle is cortisol, the body’s primary stress hormone. Normally, cortisol is highest in the morning and tapers off throughout the day. But insulin resistance can disrupt this rhythm, leading to consistently elevated cortisol levels.

When cortisol stays high into the evening, it can keep you wired when you should be winding down. This makes it harder to fall asleep, reduces deep sleep quality, and leaves you waking up just as exhausted as when you went to bed.

How to Break the Cycle

The good news is that by addressing insulin resistance, you can restore energy levels, improve sleep, and finally break free from chronic fatigue.

• Follow A Low Insulin Lifestyle: Eating in a way that minimizes insulin spikes helps stabilize blood sugar, improve energy levels, and promote restful sleep.
• Prioritize movement: Regular physical activity improves insulin sensitivity and helps regulate cortisol.
• Manage stress: Chronic stress keeps insulin and cortisol elevated. Activities like walking, deep breathing, and time outdoors can help reset these hormones.
• Get quality sleep: Aiming for consistent sleep schedules and reducing blue light exposure in the evening can support melatonin production.

Take Control of Your Energy

At Lilli Health, we are dedicated to raising awareness about insulin resistance and its far-reaching effects. Many people feel exhausted for years without realizing that insulin is playing a role.

With Lilli At-Home Insulin Testing Kits, you can measure your insulin levels and gain a clearer picture of what is happening inside your body. Understanding your insulin response can help you make meaningful changes to improve your energy, sleep, and overall well-being.

References:

• Maloney EM, et al. Chronic fatigue syndrome is associated with metabolic syndrome: results from a case-control study in Georgia. Metabolism. 2010. Read more
• Ramasubbu K, et al. Sleep-associated insulin resistance promotes neurodegeneration. Mol Biol Rep. 2023. Read more

PCOS and Epigenetics: It Didn’t Start With You

If you have PCOS, you might have wondered why. Was it something you did? Something your mom did? Something you could have prevented? The answer is no. PCOS is deeply rooted in genetics and epigenetics, and the factors that contribute to it may have been set in motion long before you were even born.

The Role of Epigenetics in PCOS

Epigenetics is the study of how genes can be turned on or off by environmental factors without changing the actual DNA sequence. It explains why identical twins with the same genetic code can have different health outcomes. When it comes to PCOS, epigenetics plays a key role in shaping how our bodies respond to hormones, metabolism, and reproductive function.

One of the biggest epigenetic influences in PCOS is exposure to high androgens (male hormones) during fetal development. This can change how genes involved in hormone production and metabolism function, setting the stage for insulin resistance, irregular cycles, and other hallmarks of PCOS later in life.

Androgen Exposure in the Womb

One of the most well-researched pathways in PCOS is the impact of excess androgens during fetal development. When a female baby is exposed to high androgen levels in the womb, it can influence a her developing ovaries and brain, leading to long-term changes in how the body regulates hormones. This exposure can affect genes like P450c17, which controls enzymes that plays a key role in producing androgens. If these enzymes are overactive, the body makes more androgens than it should, contributing to many of the symptoms seen in PCOS.

But here’s the important part—this androgen exposure is not always coming from your mother. It could have been set in motion generations ago.

PCOS Can Be Passed Down for At Least Three Generations

Epigenetic changes are not just limited to a single generation. One study showed they can be passed down for at least three generations, meaning that what happened to your great-great-grandmother (or beyond) could still be affecting you today. If she experienced high androgen exposure due to stress, poor nutrition, or environmental toxins, those changes could have been inherited by the women in your family, increasing the likelihood of PCOS in later generations.

This is why PCOS often runs in families, but it may show up differently from person to person. Some women with PCOS struggle more with insulin resistance and weight gain, while others experience irregular cycles, fertility challenges, or skin issues. The way your body expresses these inherited traits depends on both your genetics and the environment you have been exposed to throughout your life.

Pregnancy, Diet, and Lifestyle Can Also Influence PCOS Risk

While PCOS is largely genetic and epigenetic, environmental factors—especially those during pregnancy—can increase the likelihood of developing it. A mother’s diet, stress levels, and insulin levels during pregnancy all play a role in shaping how her baby’s genes are expressed.

For example, high insulin levels during pregnancy can increase androgen production, which may then affect the baby’s hormonal development. This is one reason why maternal insulin resistance is linked to a higher risk of PCOS in female offspring. While no one chooses to develop insulin resistance, understanding its impact during pregnancy can help future generations lower their risk.

You Did Not Cause Your PCOS

Understanding the role of epigenetics in PCOS is important because it removes the blame. You did not cause your PCOS. Your mother did not cause your PCOS. Even if she also has it, she did not pass it down to you through diet or lifestyle choices alone. The foundation of PCOS was likely laid generations ago, and while we cannot change the past, we can absolutely change how we manage it.

Research shows that targeting insulin resistance can help address the root causes of PCOS. This is why A Low Insulin Lifestyle can be so effective. By managing insulin levels, you can help regulate androgen production, improve ovulation, and reduce many of the symptoms associated with PCOS.

The Takeaway

PCOS is not something you caused. It is not your fault. The roots of this condition run deep, spanning multiple generations. But the good news is that understanding the science behind PCOS gives you the power to manage it in a way that supports your body. While we cannot change the past, we can take control of our health moving forward.

By taking steps to keep insulin levels as low as possible during pregnancy, you may also lower the risk of passing PCOS to your daughter, giving future generations a stronger foundation for hormonal health.

When struggling with sleep, most people focus on bedtime routines, relaxation techniques, and sleep environment. But one of the most overlooked factors is insulin. Insulin resistance can interfere with your body’s natural sleep-wake cycle, making it harder to fall asleep, stay asleep, and wake up feeling refreshed.

Understanding how insulin affects melatonin and cortisol—the two key hormones that regulate sleep—can help you take control of your sleep quality and overall health.

How Insulin Affects Sleep

Insulin is best known for its role in blood sugar regulation, but it also plays a direct role in sleep. When insulin is released, it helps transport amino acids, including tryptophan, into the brain. Tryptophan is a building block for serotonin and melatonin, both of which are essential for regulating sleep. But the relationship between insulin and sleep becomes more complicated in people with insulin resistance.

Insulin and Melatonin: Separate Cycles, Opposing Roles

Insulin and melatonin operate on separate biological cycles. During the day, insulin rises in response to food intake, helping to regulate blood sugar and energy storage. At night, when the body is preparing for sleep, melatonin levels rise while insulin naturally decreases.

This separation exists for a reason. Melatonin signals the body that it is time to rest and repair, while insulin is primarily a daytime hormone that helps process food. The two should not be elevated at the same time. Normally, while you sleep, insulin levels remain low because you are not eating, allowing the body to shift into a fasting state where it burns stored energy, repairs cells, and regulates metabolic processes.

How Insulin Resistance Disrupts the Sleep Cycle

In people with insulin resistance, insulin levels often remain high even when no food is being consumed. This disrupts the natural cycle and can interfere with melatonin production, making it harder to fall asleep and stay asleep. Since 9 out of 10 US adults have insulin levels that are too high, this explains why sleep issues are common.

Melatonin Suppression

When insulin levels are too high at night, melatonin production is suppressed. Since melatonin is responsible for regulating the sleep-wake cycle, this can lead to:

• Difficulty falling asleep
• Lighter, less restorative sleep
• Frequent nighttime wake-ups

This is one of the reasons why eating late at night can interfere with sleep—food triggers an insulin response when melatonin should be taking over.

Cortisol and Nighttime Alertness

Elevated insulin levels can also contribute to higher cortisol production, which keeps the body in a more alert state. Cortisol and melatonin work in opposition—when one is high, the other should be low. But when insulin resistance keeps insulin and cortisol elevated, melatonin production is delayed, making it harder to wind down.

This leads to the frustrating experience of being tired but wired—feeling exhausted all day but unable to fall asleep at night.

How to Lower Insulin and Improve Sleep

If high insulin levels are disrupting your sleep, the best approach is to lower insulin naturally through lifestyle changes. Here are the most effective ways to do that:

1. Eat to Keep Insulin Low

What you eat plays a major role in insulin levels. Avoiding insulin-spiking foods can help regulate melatonin and cortisol production.

• Focus on non-starchy vegetables, healthy fats, and lean proteins
• Avoid starchy foods like grains, beans, and potatoes
• Limit milk and whey protein, as they are highly insulinogenic
• Cut out sugar and refined carbs

2. Prioritize Movement

Exercise improves insulin sensitivity and reduces cortisol levels, making it easier to fall and stay asleep. Even a 10-minute walk after dinner can help stabilize insulin and set you up for better rest. Other effective forms of movement include:

• Strength training
• Yoga
• HIIT (high-intensity interval training)
• Low-impact cardio like walking or cycling

3. Manage Stress Before Bed

Since stress and insulin resistance go hand in hand, managing cortisol levels before bed is key. Simple ways to lower stress include:

• Deep breathing exercises
• Meditation or journaling
• Listening to calming music
• Taking a warm bath
• Avoiding blue light from screens at least an hour before bed

The Bottom Line

If you are struggling with sleep, insulin resistance could be playing a role. High insulin levels can interfere with melatonin production and increase cortisol, making it harder to fall asleep and stay asleep.

By following A Low Insulin Lifestyle—focusing on insulin-friendly foods, regular movement, and stress management—you can naturally regulate your sleep hormones and wake up feeling more refreshed.

References:

• Van Cauter E. Sleep disturbances and insulin resistance. Diabet Med. 2011. Read more
• Mason IC, et al. Impact of circadian disruption on glucose metabolism: implications for type 2 diabetes. Diabetologia. 2020. Read more

PCOS is more than just a reproductive condition—it is a metabolic disorder at its core. The majority of people with PCOS have insulin resistance, which means their cells do not respond properly to insulin. As a result, the body compensates by producing even more insulin, leading to elevated insulin levels over time.

Too much insulin in the bloodstream triggers a chain reaction:

• The ovaries produce more androgens (male hormones), contributing to acne, hair loss, and irregular cycles
• The body stores more fat, particularly around the abdomen
• Blood sugar regulation becomes impaired, increasing the risk of prediabetes and type 2 diabetes

Because of these metabolic disruptions, people with PCOS are significantly more likely to develop type 2 diabetes.

Insulin Resistance and the Path to Type 2 Diabetes

There are three key factors that link PCOS to type 2 diabetes:

1. Insulin resistance – Insulin resistance is one of the earliest warning signs of metabolic dysfunction. By the time blood sugar levels or A1c are elevated, insulin levels have already been high for years, if not decades.

2. Hyperinsulinemia – Persistently high insulin levels drive weight gain, particularly in the abdominal area, where excess fat is strongly linked to metabolic disease.

3. Chronic inflammation – PCOS is associated with low-grade inflammation, which worsens insulin resistance and makes it harder to lose weight. Over time, this contributes to the progression of type 2 diabetes.

When insulin resistance, high insulin levels, and inflammation combine, they create a cycle that makes it increasingly difficult to regulate blood sugar and metabolism. But the good news is that insulin resistance is reversible.

How to Reduce the Risk of Type 2 Diabetes

If you have PCOS, there are proven ways to lower your risk of developing type 2 diabetes and improve your overall health. Here are four key strategies to get started:

1. Eat to Keep Insulin Levels Low

The most effective way to reverse insulin resistance is by focusing on foods that do not spike insulin. Lowering insulin levels over time allows the body to become more insulin-sensitive, reducing the risk of diabetes and improving hormone balance.

• Good choices: non-starchy vegetables, lean proteins, healthy fats, nuts, seeds, and fruits
• Foods to avoid: starchy foods like rice, bread, pasta, and potatoes, as well as milk, whey protein, and added sugars

2. Move More

Exercise improves insulin sensitivity, allowing the body to use insulin more efficiently. Regular movement helps lower insulin levels, reduce inflammation, and support long-term metabolic health.

The key is to choose activities you enjoy and can stick with. Walking, strength training, yoga, and short bursts of high-intensity exercise can all help lower insulin levels.

3. Be Mindful of Medications and Supplements

Some medications may help lower insulin levels, but they are not a replacement for dietary changes. Medications like metformin or inositol supplements can support insulin sensitivity, but they work best when combined with a lifestyle that avoids insulin-spiking foods.

4. Monitor Insulin Levels

Many doctors focus on blood sugar levels when assessing diabetes risk, but insulin resistance starts long before blood sugar becomes a problem. Checking insulin levels regularly allows for early intervention and better tracking of progress.

With Lilli Metabolic Testing Kits, you can measure fasting insulin and other metabolic risk markers to get a clearer picture of your metabolic health. Regular monitoring helps track improvements and provides motivation to stay on course.

Taking Control of Your Health

Understanding the connection between PCOS and type 2 diabetes gives you the power to take control of your health. By focusing on insulin resistance, making informed lifestyle choices, and tracking progress, you can reduce your risk of developing diabetes and improve your overall well-being.