Insulin Resistance: A Pro-Metabolic Perspective on the Real Root Cause

Why are so many of us overweight, struggling with fatigue, poor blood sugar control, or even facing diagnoses like diabetes, heart disease, or cancer? Most experts agree that these conditions are all connected—grouped under the umbrella of Metabolic Syndrome—and yes, insulin plays a major role.

But here’s where the confusion begins: mainstream medicine (and many “low-carb” nutritionists) believe obesity is the cause of insulin resistance. They claim it’s just a matter of too many calories or carbs. But from a root-cause, pro-metabolic perspective, it’s the other way around.

Insulin Isn't the Villain—It's a Sign Something’s Wrong

Insulin is a life-saving, anabolic hormone that allows our cells to absorb and use glucose—the body’s preferred fuel. It’s not just about blood sugar. Insulin supports thyroid function, helps the liver convert T4 to T3, drives glucose into muscle cells for energy, supports sex hormone balance, and even stimulates mitochondrial biogenesis (aka more energy production). When your cells are responsive to insulin, glucose is burned efficiently for fuel—not stored as fat.

But in today’s environment—where chronic stress, polyunsaturated fats (PUFAs), low thyroid function, nutrient depletion, poor gut health, and under-eating all collide—our cells start to resist insulin's signal. This doesn’t happen because we “ate carbs.” It happens because our cells are under so much metabolic stress that they downregulate energy production to survive.

This cellular stress leads to insulin resistance. The pancreas compensates by pumping out more insulin, but the cells are too dysfunctional to respond properly. It’s not the presence of glucose that’s the problem—it’s the cell’s inability to use it.

Muscle First, Fat Last

One of the earliest signs of insulin resistance shows up in the muscle tissue. Muscle is the largest glucose sink in the body. When muscle cells stop responding to insulin, glucose gets shuttled to fat tissue instead. This means even if you’re eating modestly, you may gain fat—not because you’re eating too much, but because your muscles aren’t using what you’re eating.

When that happens, even dietary fat and protein can be stored as fat, especially if there's low muscle glucose uptake. This is why people often gain fat during keto or carnivore despite “low insulin.” It’s not just about lowering carbs. It’s about raising the cell’s ability to use them.

Fructose: Context Matters

There’s a lot of fear around fructose in low-carb circles. But let’s be clear: naturally occurring fructose (in ripe fruit, honey, and even fresh juice) has been a staple in human diets for centuries. It's metabolized differently than glucose—it’s processed by the liver first—but in a nutrient-rich, low-fat diet, fructose does not cause insulin resistance. In fact, when paired with minerals like potassium, magnesium, and vitamin C (all found in fruit), it can support liver glycogen and help stabilize blood sugar.

The real issue is industrial fructose—like that found in high-fructose corn syrup (HFCS) in sodas and processed food. It’s consumed in excess, stripped of nutrients, and paired with seed oils, which damage the liver and mitochondria. That combo is what leads to non-alcoholic fatty liver disease (NAFLD), VLDL overproduction, and systemic insulin resistance. It’s not the molecule itself—it’s the metabolic context in which it’s consumed.

What Actually Improves Insulin Sensitivity?

If insulin resistance is really about mitochondrial dysfunction and stress overload, then the solution isn’t cutting carbs—it’s restoring the body’s ability to use them. Here's how we do that, pro-metabolic style:

🥩 1. Eat More (Not Less)—But Do It Right

Undereating, especially under-eating carbs, is one of the fastest ways to wreck your thyroid and insulin sensitivity. We must eat enough calories, carbs, and protein to support cell function. Most women healing their metabolism need 2000–2500+ calories/day, with 50–60% carbs, 10–15% fat, and 1g protein per lb of lean body mass.

🧂 2. Balance Blood Sugar with Frequent Meals

Eat every 3–4 hours, include protein + carb at every meal, and avoid pairing carbs with high fat. Keep meals simple: fruit + dairy, potatoes + lean meat, sourdough + eggs. This reduces blood sugar spikes and supports metabolic flexibility.

🔥 3. Ditch Seed Oils, Use Saturated Fats Sparingly

PUFAs (like those in canola, soy, corn, and fish oil) directly impair insulin signaling, damage mitochondria, and suppress thyroid function. Swap them for small amounts of coconut oil, butter, ghee, and cacao—but remember, fat should be the smallest macro during healing.

🏋️ 4. Build Muscle

Muscle is your best ally in reversing insulin resistance. Strength training increases GLUT4 receptors and mitochondrial capacity. Focus on resistance training 2–3x/week and maintain daily movement (8–10k steps/day). Overtraining, like chronic cardio, increases cortisol and worsens blood sugar.

🌞 5. Sunlight, Sleep, and Stress Management

Vitamin D plays a role in insulin signaling. Get daily sun, prioritize 8+ hours of sleep, and support your adrenals with regular meals, minerals, and gentle movement. Cortisol, adrenaline, and inflammation are all major drivers of insulin resistance.

💊 6. Support with Smart Supplements

Key insulin-sensitizing nutrients include:

• Magnesium glycinate (300–600 mg)

• Potassium (aim for 3,500–4,700 mg/day from food)

• Vitamin E (for PUFA detox)

• Niacinamide (B3) (for NAD+ regeneration)

• Shilajit or beef liver (for minerals + CoQ10)

Avoid fish oil—its oxidized PUFAs worsen insulin resistance. Instead, eat fresh seafood sparingly and prioritize grass-fed liver or oysters for essential fats.

Summary — You Don’t Heal Insulin Resistance by Cutting Carbs

You heal insulin resistance by healing your metabolism. That means eating enough, lowering stress, rebuilding muscle, and restoring your body’s ability to use the fuel it was designed for: glucose.

Don’t fall for the outdated belief that insulin is bad and carbs are the enemy. Your body is not broken—it’s adaptive. If you support it with the right environment, it will remember how to thrive. And insulin? That beautiful hormone will go back to doing exactly what it’s meant to do: building, energizing, and protecting you.

Eating Low-Carb for Health and Weight Loss

THIS IS AN OLDER ARTICLE, I NO LONGER RECOMMEND A LOW-CARB DIET EXCEPT IN SPECIAL SITUATIONS! AFTER SEED OILS ARE DETOXED, WE CAN SLOWLY INCREASE CARBOHYDRATES AND DECREASE FATS FOR INSULIN SENSITIVITY AND HEALTH! ASK ME FOR MORE INFO!

Some of us have health problems that require a more strict Carnivore way-of-eating, or even Beef-Water-Salt, which is the ultimate elimination diet. Some of us don’t have metabolic disease or weight to lose, and do well on a more animal-based diet including the least toxic plant foods. I would love to meet with you and help you find the version that works best for your body.

Once we realize that the food pyramid has been upside-down our whole lives, what do we eat? We pretty much have to re-think everything that goes in our mouths. They have literally turned the truth completely upside-down on us! They tell us that sugar is innocent and that animal fat is killing us, and the exact opposite is true. Sugar, grains, and industrial seed oils are killing us and animal fat is the healthiest food we can eat. Saturated fat is absolute health food! The Inuit (Eskimos) are the healthiest people we've ever found and they eat 80% animal fat. There is an amazing researcher responsible for this discovery, Vilhjalmer Steffansson. You can read his book, My Life With the Eskimo, on google books.

The question people most often ask me is, What should I eat? So here is a list of meal and snack ideas.

Breakfast: easy peasy, as long as you love eggs. If you don't, it's time to learn. After a couple days of eggs for breakfast, you will start to crave them right when you wake up. Eggs have an amino acid profile of 100. They essentially set the standard for all other proteins. Plus they are full of extremely healthy cholesterol (doesn't cause heart disease, that is a huge myth), other healthy fats, and vitamins. If you aren’t feeling like having eggs, yogurt with berries is a great option. For weight loss, choose nonfat yogurt without “nonfat milk powder” which is just additional lactose.

If you eat some less toxic plant foods and tolerate dairy:

Frittata: 8 eggs, 1 cup of cheddar cheese, half cup cream, 10 pieces of pastured bacon or sausage, any other ingredients you want like zucchini, sweet potato, or olives. Fry up the meat and veggies in some butter or bacon fat, then stir in the beaten eggs, cream, and cheese, then bake in the oven for 20-30 mins at 350 degrees until cooked through. Delish.

Another amazing breakfast recipe that can be premade and frozen to have something quick to grab in the morning: Bacon Muffins! These are fabulous. There is a recipe on my blog.

Lunch or dinner ideas:
Wild caught salmon, with melted cheese, dill, and lemon.

Grilled brats with pickles and mustard, with or without cheese melted on top.

Coconut curry -  soup or stirfry with any veggies or meat you want, fish sauce, ginger, garlic. I like to use half broth and half coconut milk to cut down on fat and calories.

Sweet Potato Shepard's Pie, heavy on the meat and non-root vegetables and light on the sweet potatoes, covered in butter and/or cheese.

Zucchini noodles with homemade alfredo sauce and your choice of animal protein.

Any big piece of meat like a steak or some oven baked chicken, with a side like squash, sweet potato, or cold cucumber salad, etc. Baked chicken breast is really good with herbs, garlic, and butter smeared on it before you bake it.

Pot roast. So easy and so good. Brown the roast in a hot pan with some bacon fat or butter in it, then pour broth over the top, add onion and garlic powder, and a couple carrots and cook on low heat for many hours.

Three awesome dessert ideas: yogurt with berries and a drizzle of honey, Panna Cotta, or Egg Custard. Recipes are on my blog. These can be made with honey.

Hope that gives you some good ideas to get you started! Remember you only need to measure carbohydrates, keeping fat low and protein high for weight loss. Keep your carbohydrates below 50 grams/day for weight loss for most people - about 2 small servings, spaced throughout the day. Then eat all the beef, pastured pork and chicken, yogurt, eggs, and fish that you desire and watch the pounds fall away! Happy eating!