Small steps can lead to big changes when it comes to your metabolic health.
Brooke Kanigowski, RDN, dietitian with Our Lady of the Angels Health, joins us in this episode of The Doctor Will Hear You Now to share insights on insulin resistance, diabetes, achieving healthy weight management and the importance of listening to your body.
Understanding Insulin Resistance and Prediabetes
Insulin resistance occurs when cells don’t respond properly to insulin, a hormone crucial for regulating blood sugar levels. Prediabetes, on the other hand, indicates higher-than-normal blood sugar levels that are not yet high enough to be classified as diabetes.
Addressing these early signs is key to preventing further health complications such as Type 2 diabetes.
Brooke notes that being overweight or obese doesn’t always correlate to insulin resistance. Similarly, having a normal weight doesn’t guarantee freedom from metabolic conditions. While insulin resistance increases the risk, it doesn’t inevitably lead to Type 2 diabetes.
“But if you are overweight, we know that even the smallest amount of weight loss can make big improvements in your sensitivity to insulin,” Brooke says. “Even losing just 5% to 10% of your total weight can be helpful.”
Many health conditions can be linked to insulin resistance, including cardiovascular disease, high cholesterol levels, high triglyceride levels, fatty liver, some forms of dementia and infertility, including polycystic ovary syndrome (PCOS).
“I like to think of it as a tree,” Brooke says. “The tree has all these branches with different medical conditions, and the roots are the root causes. For a very large variety of conditions insulin resistance is a potential root risk factor.”
How that risk manifests depends on personal genetics and lifestyle choices. If left unmanaged, insulin resistance can lead to prediabetes or diabetes over time.
The Role of Diet
Diet is key to managing insulin resistance and diabetes. Brooke emphasizes that there is no one-size-fits-all diet.
“Just because something worked for someone else doesn’t mean it will work for you,” she says. The key is finding a diet that helps regulate blood sugar levels and fits into your lifestyle.
“It’s not just about your willpower to not eat that cookie,” Brooke says. “There are physiological and hormonal things that are going to make it hard.”
Food choices play an important role — and Brooke suggests starting with small, manageable changes like choosing less refined and processed carbohydrates. Examples include sweets, cakes, cookies, pies and ice cream as well as white refined bread, noodles, white crackers and rice.
“We know that those types of food convert to glucose very rapidly,” Brooke says. “We want to avoid those because high blood sugar levels make us have those cravings.”
Managing Sugar Intake: The Sweet and Lowdown
Reducing overall sugar intake could benefit many Americans’ health. But is there danger in swapping for artificial sweeteners? Brooke reassures people that these sugar substitutes can be beneficial, especially for those managing diabetes.
“If you want to substitute regular sugar for a sugar substitute, you absolutely can do that,” she says. “For some people, it can be a really helpful switch.”
Switching from sugary beverages to sugar-free versions can ease the transition toward healthier habits.
“Pick one thing to work on and do that for a couple of weeks until it no longer seems super hard,” Brooke says. “Then you can pick another thing.”
Meal Timing and Hydration: Key Players in Blood Sugar Control
The timing of your meals plays a crucial role in managing blood glucose levels. Brooke emphasizes the importance of evenly spaced meals throughout the day to avoid overeating and blood sugar spikes.
“When we go all day without eating, we end up overeating at night, which isn’t helpful for balancing blood glucose levels,” she says.
Staying hydrated is equally vital.
“Getting adequate hydration is very important,” Brooke says. Drinking enough water helps the body manage fat cells more effectively, especially in hot climates like ours. A good rule of thumb is to drink half your body weight in ounces of water per day, adjusting for activity levels and humidity.
Quality Sleep and Stress Management
One constant in life is stress, but Brooke explains that your approach to managing stress matters when it comes to your metabolic health. Many things stress our bodies, including being chronically sleep deprived. When stressed, our bodies produce a hormone called cortisol.
“Cortisol is like fight or flight,” Brooke says. “It will elevate our glucose levels so that we can be ready to fight or run.”
That higher glucose signals our pancreas to produce insulin. Over time, lack of sleep can be a big risk factor for insulin resistance and diabetes.
The Role of Medications
While lifestyle changes are essential, medications can also play a significant role in managing diabetes. There are several options, from oral medications like metformin to injectables and insulin therapy. These can be particularly helpful when lifestyle changes alone don’t suffice.
“Some medications can help with weight loss and reduce hunger, making them a valuable tool in diabetes management,” Brooke says. “Work with your provider on medication management, diet and lifestyle.”
Over time, if diabetes is unmanaged and uncontrolled, your risk of damaging systems in your body increases.
Exercise: An Unsung Hero
Exercise is a powerful tool in managing insulin resistance and diabetes. Increasing physical activity helps the body use glucose more efficiently and makes cells more sensitive to insulin. Brooke emphasizes the importance of both cardiovascular exercise and strength training.
“Our muscles are like a garage — the bigger your garage, the more glucose you can store before it spills over into fat cells,” she explains.
For those new to exercise, Brooke recommends starting with activities like walking, using resistance bands or even chair exercises.
“You don’t have to go to the gym to get moving,” she says. “Just start where you’re at and build from there.”
How Do You Measure Success?
When it comes to managing your weight, the scale isn’t always the best indicator.
“Fluid is very heavy, and weight fluctuations can be due to various factors,” Brooke explains. Instead, focus on gradual, steady progress and other indicators of health, such as how your clothes fit or your energy levels.
Just Get Started
For those just beginning their journey, Brooke advises starting small.
“Pick one thing to work on,” she suggests. “If you’re drinking three sodas a day, start by reducing it to two and replacing the third with water.”
Small, manageable changes can lead to significant, lasting improvements.
Listen to Your Body
Brooke underscores the importance of listening to your body and seeking support when needed.
“If something doesn’t feel right, trust yourself,” she advises. Working with a dietitian can provide personalized guidance and help you develop a sustainable plan for your best health and well-being.
“Our health journey is not easy and it’s not something that takes a week,” she says. “It is a lifetime of constantly working to improve.”
It’s not about perfection — it’s about progress.
What steps are you taking to improve your relationship with food? Share your thoughts with us on our social media channels.
