I admit it. I am a health data nerd. I like to track my workouts, my steps, I think about my protein, my sleep and I do check my lab work every six months. Even when I feel fine on the surface, I want to know what is happening inside my body and look for trends BEFORE I have a problem.
In today's world, traditional medicine tends to flag disease after it's developed. Our doctors tend to be reactive. But integrative and functional medicine doctors tend to look for issues while you still have time to fix them. They are proactive about your health. This is why I use an integrative health doctor. I am fortunate in my community to have one that also takes insurance. I know this is rare, and often these types of doctors are not economically practical for most people. Which is why you HAVE to learn about your own health, and learn how to be your own best advocate and know how to be proactive for yourself.
Back in January, when I did my lab work, there was one test that flagged my doctor. And that was my fasting insulin. Now here is the interesting part...
My fasting insulin came back at 6.9 µIU/mL.
On my paperwork the lab gave me, the range noted as acceptable is 2.6-24.9 µIU/mL.
You might be wondering then why would my doctor be concerned. 6.9 seems to be WELL within the normal range.
But let me explain how these ranges work: these ranges are created by test results and are where 95% of people tested fall. This does NOT mean that ANYTHING within this range is healthy or ideal. We live in a population with skyrocketing rates of metabolic syndrome, prediabetes, and Type-2 diabetes.
Here's how functional and integrative medicine will typically look at your fasting insulin results:
3–5 µIU/mL → Most metabolically healthy
6–9 µIU/mL → Early insulin resistance
10+ µIU/mL → Likely insulin resistance or metabolic dysfunction
Do you see now why being in that "normal" range is far from ideal?
Glucose vs Insulin
This is often confusing. So let's break it down.
Glucose is the sugar in your bloodstream.
Glucose is energy. It is used to power everything from your brain function to your workouts.
Insulin is a hormone released by your pancreas that moves the glucose to your cells.
You might be thinking... don't worry, my fasting glucose is normal so everything is OK.
Well, that's not necessarily true.
If your glucose is normal and your insulin is not in those optimal ranges (at 6.9 mine wasn't optimal) that means your body is working harder than it should to stay in balance and that can be an early sign of insulin resistance, even before blood glucose levels become abnormal.
What is insulin resistance and why does that matter?
Think of insulin like a key that opens the door to your cells and lets the glucose in.
When you are insulin sensitive, they key works, the door opens, no problem.
When you are insulin resistant, the key doesn't work and your pancreas produces more and more insulin to force that door open. Your blood sugar might look normal, but in reality all this insulin is pumping out to keep your levels balanced. Insulin resistance can lead to things like weight gain, fatigue, brain fog, constant cravings but most importantly it can also be an indicator of prediabetes or Type 2 diabetes, inflammation, increased risk of heart disease or polycystic ovary syndrome (PCOS) in women.
What I Did Next: Enter The Glucose Revolution
One reason that I love my current doctor, is because she also recommends great books that she thinks will help me improve myself. After this appointment she recommended the book Glucose Revolution by Jessie Inchauspé. I cannot recommend this book enough. First of all, it is an easy read. I've read some health books that are good, but a little technical, more like a textbook and not written for the average health consumer. Glucose Revolution is the opposite of that. It is packed full of great information, but it is easy to read, and at the end, Jessie includes ten easy hacks to flatten your glucose curve and balance your blood sugar.
Trust me, there is nothing extreme here. It is so easy, but it does involve change. But to make yourself better, you do have to be willing to make lifestyle changes. Don't be fooled by today's medicine into thinking there is a simple pill to solve everything. I just layered in small strategies consistently over four months. I retested my blood in June and the results??? My fasting insulin dropped from 6.9 to 4.6
That shift might not sound dramatic, but metabolically, it’s huge. Lower fasting insulin means my body is now using insulin more efficiently and isn't overproducing insulin to keep my blood sugar in check. My risk of disease is significantly reduced and balanced blood sugar also means my energy and my mood will be more stable.
Here are a few of Jessie Inchauspé's hacks that are my favorites and I found easiest to do:
Veggies first. Starting your meal with fiber slows the absorption of carbs. Think of the veggies as a lining in your stomach that slows down digestion of other foods, reducing the speed in which glucose hits your bloodstream. For me, this is usually carrots before I eat my lunch and a salad before dinner. I have a hard time with veggies at breakfast but that's where my next favorite trick of hers comes in ...
Clothe your Carbs. Jessie suggests putting "clothes" on your carbs and what she means by this is simply layering something like a healthy fat on a carb. For example, peanut butter or avacado on toast or nuts in your oatmeal.
Movement after meals. Even a 10-minute walk makes a difference. Even at work, I try to get out and take a walk after lunch. And if you can't find time to walk, then find a private area ... this could be behind a closed office door or maybe in a stall in the bathroom... and do air squats. I know it sounds funny but air squats use more muscle energy and when your body is moving that glucose moves into your muscle cells without the need of insulin!
I'm not going to giveaway any other secrets from the book but let me just say it's a game changer and if you are interested even the slightest bit in balancing your blood sugar, feeling better, reducing your risk of metabolic disease and inflammation, then read this book.
I'm going to make it easy for you and link up the Amazon page here.
Or check out Jessie's You Tube page. I love her videos too.
This wasn’t about perfection. I didn’t give up chocolate or carbs. I just became more intentional with when and how I ate, and it paid off.
If you're curious about your own insulin story, ask your provider for a fasting insulin test next time you're in. It might reveal more than your glucose alone ever could.
If you need help making these lifestyle changes and are looking for someone to support your goals, reach out to me at [email protected] or on my contact page. Your first 30 minute session is free.
Disclaimer: I am not a medical doctor. The information shared in this blog is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any changes to your health regimen.
