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Insulin is a hormone secreted by the pancreas that regulates blood glucose levels. It helps glucose enter muscle, fat, and liver cells, where it can be used for energy. Insulin also plays a role in fat and protein metabolism. (source, source, source)
Low insulin levels can stem from physiological factors affecting the pancreas, the organ responsible for insulin production. Nutritional factors may include a diet high in refined carbohydrates and sugars, which can lead to insulin resistance and reduced insulin secretion over time. (source, source)
Prioritize carbohydrates: Carbohydrate consumption increases insulin. (source) Carbohydrates are broken down by digestive enzymes into glucose, which enters the bloodstream, triggering the release of insulin. (source) Recommendation: Consume at least three servings of carbohydrates daily.
One serving examples: Apple (with skin) (1 medium apple), Brown Rice (cooked) (1 cup), White Rice (cooked) (½ cup), Orange (1 medium orange), Blueberries (1 cup)
Incorporate organic fruit juice: Carbohydrate consumption increases insulin. (source) Fruit juice contains simple carbohydrates, which are quickly broken down into glucose, triggering insulin release. (source, source) Recommendation: Drink 8 oz of organic juice.
Avoid alcohol: Alcohol consumption has been shown to reduce insulin levels. (source, source) Alcohol increases adiponectin which increases insulin sensitivity. This decreases insulin secretion, resulting in decreased insulin levels in the blood. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with carbohydrates: Carbohydrate consumption increases insulin. (source) Carbohydrates are broken down by digestive enzymes into glucose, which then enters the bloodstream, triggering the release of insulin. (source) Recommendation: Supplement with 15 to 30 g around the training window.
High insulin levels can stem from physiological factors related to insulin resistance, particularly in tissues like muscle and adipose tissue, where insulin plays a role in glucose uptake and metabolism. Nutritionally, diets high in refined carbohydrates and added sugars can contribute to insulin spikes, as the body releases more insulin in response to elevated blood sugar levels. (source, source)
Limit simple carbohydrates: Simple carbohydrate consumption increases insulin. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream, triggering the release of insulin. Limiting the intake of simple carbohydrates regulates insulin levels. (source, source) Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.
Incorporate cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels, which positively affect insulin levels. Research suggests that cinnamon upregulates cellular glucose absorption and activates insulin signaling pathways that cause a reduction in blood glucose, which helps regulate insulin levels. (source, source, source) Recommendation: Consume up to 1 tsp of cinnamon daily.
Train regularly: Physical activity has been shown to reduce insulin levels, with greater effects at higher intensities. (source) Exercise helps to reduce insulin levels through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which aids in regulating insulin levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Avoid prolonged sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise helps to reduce insulin levels through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which aids in regulating insulin levels. (source) Breaking up prolonged periods of sitting with movement will help regulate insulin levels in the body. Recommendation: Break up each hour of sitting with at least five minutes of physical activity, such as body weight squats, knee raises, walking, and push-ups. Do a daily structured walk of at least one mile.
Prioritize sleep: Insufficient sleep is associated with dysregulated insulin. (source) By disrupting the body’s circadian rhythm, poor sleep can increase cortisol production negatively affecting insulin sensitivity causing a rise in insulin production. (source) Prioritizing sleep will help regulate this cascade and decrease insulin levels. Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with berberine: Berberine has been shown to decrease insulin concentrations. (source) Berberine supports healthy insulin levels through a variety of mechanisms. Berberine increases the activity and proliferation of insulin beta cells and promotes glucose uptake and insulin receptor expression while reducing inflammation. (source, source, source) Recommendation: Supplement with at least 1 g of berberine daily.
