How the body loses control over sugar
Insulin resistance is one of the most common and underestimated metabolic disorders, particularly affecting men who suffer from abdominal fat, low energy, or hormonal problems . Insulin is the hormone that ensures sugar (glucose) is transported from the blood into the cells. However, if the cells no longer respond properly to insulin, blood sugar levels remain chronically elevated.
This imbalance leads to elevated insulin levels, internal inflammation, and long-term strain on the liver, heart, and hormonal system . Men with insulin resistance often only notice their metabolism is out of balance at a late stage, even though warning signs are often visible years beforehand.
How does insulin resistance develop?
The development usually begins gradually. Over years , sugar overload, constant snacking, and lack of exercise lead to the body's cells becoming less sensitive to insulin.
The body tries to compensate for this by releasing more and more insulin, which in turn leads to a vicious cycle of increased abdominal fat, hormonal imbalances and chronic inflammation .
Typical causes include:
- Sustained high sugar consumption (e.g. via soft drinks, white flour products)
- Excess weight, especially abdominal fat (visceral fat is hormonally active)
- Lack of exercise
- Lack of sleep (lowers insulin sensitivity)
- Chronic stress and elevated cortisol levels
- Alcohol consumption and smoking
- Nutrient deficiency (e.g., magnesium, chromium, vitamin D)
Symptoms and first signs
The insidious thing is that insulin resistance often doesn't cause immediately noticeable symptoms . However, there are subtle signs:
- Exhaustion and "food coma" after meals
- Cravings for sweets , especially in the afternoon or evening
- Belly fat that stubbornly persists despite exercise
- Difficulty concentrating and decreased performance
- Sleep problems , frequent waking up at night
- Loss of libido or hormonal imbalances (low testosterone)
If left untreated, insulin resistance leads in the long term to type 2 diabetes, and an increased risk of fatty liver and cardiovascular disease.
Insulin resistance and hormones
Insulin resistance has a profound impact on the hormonal balance. Chronically high insulin levels:
- Increases aromatase activity (conversion of testosterone to estrogen)
- It increases SHBG and thus lowers free testosterone.
- promotes fat storage and muscle loss
- elevated inflammation markers such as CRP, which further strain the hormonal balance
This creates a vicious cycle of metabolic disorder, decreased libido and energy loss .
Diagnostics: How do I recognize insulin resistance?
A simple fasting blood glucose test is not sufficient. Important markers are:
- Fasting blood glucose + fasting insulin
- Calculation of the HOMA index (→ see HOMA index )
- HbA1c (long-term blood sugar)
- Triglyceride/HDL ratio
- Liver values such as GGT and inflammatory markers such as CRP
Anyone wanting a complete picture of their metabolism should consider these values in combination.
What helps against insulin resistance?
The good news: Insulin resistance is reversible , often within just a few weeks.
Nutrition:
- Low-carbohydrate, high-fiber diet
- Intermittent fasting (see separate entry) to improve insulin sensitivity
- More protein, healthy fats (Omega-3) and vegetables
Movement:
- Strength training to increase muscle insulin sensitivity
- Walks after meals to counteract blood sugar spikes
- HIIT sessions (2-3 per week) to activate metabolism
Regeneration:
- 7–9 hours of sleep per night
- Stress reduction (reducing cortisol)
- Micronutrient optimization (e.g., magnesium, chromium, zinc)
Conclusion
Insulin resistance is a key issue for men's health . It determines whether your body processes sugar effectively, whether your hormone balance remains stable, and whether you are energetic and healthy in the long term.
Those who diagnose and counteract these conditions in time can not only reduce the risk of diabetes and fatty liver disease , but also improve their testosterone levels and regain their performance capacity.
