Why insulin levels matter for appetite & weight regulation

Appetite and weight regulation can be influenced by your insulin level.  In conventional health care, insulin levels are rarely considered for routine bloodwork.  But in Bariatric Functional Nutrition, this is a cornerstone lab to assess metabolic health. 

You see, Insulin is a hormone that affects every cell in your body.  You may be familiar with insulin’s primary job of regulating glucose(sugar) in your blood and directing it to your cells.

High insulin levels tell your body to store glucose in your fat cells and keep your fat stores locked away.  This process makes it quite easy to gain weight. 

Additionally, insulin helps regulate your appetite. 

And guess what?

Half of all US adults have insulin resistance!  And many have NO IDEA!

What is insulin resistance?

Insulin resistance is when your cells no longer react to the effects of insulin.  Making your body need more insulin to do the same work.  And having too much circulating glucose can lead to too much insulin. 

You see, your body’s first source of energy comes from readily available glucose in the blood.  Then a secondary source comes from what’s called glycogen.  This is stored glucose in your liver and muscles.  

When you’re not engaging in adequate exercise, consuming too many calories or the wrong types of foods your body won’t burn glycogen stores.  You see, as you deplete your glycogen stores, you tap into your stored body fat as an alternative energy source.  So as you can see, too much glucose leads to increased insulin and excess fat storage when you’re not taking care of yourself.

What causes insulin resistance?

There are many factors that can cause excess insulin, including insulin resistance itself.  But there are a few main sources that can set you up to be more vulnerable to insulin and glucose dysregulation. 

These include…

• Ultra-processed food diet
• Insulin resistance
• Genetics
• Inflammation
• Stress
• Poor sleep
• Too little exercise

Why food choices matter for insulin, appetite & weight

Now, when it comes to eating, perfection doesn’t exist.  But for anyone consuming an Ultra-processed diet for the majority of your meals and snacks, your insulin and blood glucose level will suffer. 

As you can imagine, ultra-processed foods are just the wrong mix of food properties to sustain an appropriate appetite and healthy weight.  Ultra-processed foods contain very little fiber and typically contain higher levels of carbohydrates and sugars.  This is why prioritizing a whole real food diet for the majority of your meals and snacks is crucial for insulin.

How insulin resistance influences insulin

You see, one of insulin’s primary jobs is to regulate glucose in your blood, having too much circulating glucose can lead to excess insulin.  When you have repeated glucose spikes from high carbohydrates or sugary foods, this leads to repeated insulin surges to clear the glucose from the blood. 

High levels of insulin tells your body to store glucose and not use fat stores for energy.  Compounding the effect with your weight.  

Genetic connection to insulin, appetite & weight

In fact, the FOXO1 genetic SNP plays an important role in glucose levels by regulating insulin signaling through processes called gluconeogenesis and glycogenolysis.  To clarify further, certain carriers have a lower insulin response.  These individuals would likely benefit from continuous glucose monitors to track glucose more closely. 

Additionally, the SLC2A2 genetic SNP is involved in the first step of glucose-induced insulin secretion.  It is associated with increased insulin response to sugar and refined carbohydrate consumption.  Therefore, compounding sugar intake and cravings, especially for sweets. 

These are just two of nineteen genetic SNPs that can influence how your body regulates glucose and insulin. 

But, as you know your genes are not your destiny.  If you’re a carrier of certain combinations of genetic SNPs, you may have to enlist certain practices to turn these genes off in order for you to maintain healthy glucose and insulin levels lifelong. 

How inflammation contributes to higher insulin

Inflammation has been well established in chronic disease, including obesity.  And inflammation has been shown to interfere with insulin signaling in animal and human studies. 

How stress hormones alter insulins response

Stress can cause a rapid and sustained rise in blood glucose.  So while insulin is trying to lower your blood glucose, the stress hormones are trying to increase it.  In fact, cortisol and epinephrine are considers insulin antagonists.  Whenever these hormones are elevates, you need more insulin to do the same job.  Leading to the outcome of insulin resistance if not addressed. 

Poor sleep and insulin

Sleep is probably the one lifestyle factor that is rarely discussed in a doctor visit, yet has profound effects on your appetite, blood sugar & insulin.  Eventually leading to weight issues. 

I’ve discussed before how a poor nights sleep will increase cravings the next day.  But this study followed healthy, normal weight individuals who were considered “short sleepers”.  They slept less than 6.5 hours per night.  The control group were considers “normal sleepers” and slept 7.5-8.5 hours per night. 

The study found the short sleepers to secrete 50% more insulin than the normal sleepers to achieve similar glucose results.  This places them at risk of developing insulin resistance in the long term. 

Additionally, this study also found that partial sleep deprivation is also associates with changes in your appetite regulating hormones, leptin and ghrelin.  Leading to increased appetite. 

Too little exercise

Let’s face it, exercise is a great way to tap into stored fat cells.  It can help lessen the blood sugar spike, especially if movement is intentional after a meal.  So prioritizing something as simple as a ten minute walk after your meal can improve your insulin response.  Therefore improving appetite and weight regulation. 

Conclusion 

When your body stops regulating glucose properly, you can develop insulin resistance.  This means your cells stop responding to insulin effectively and are unable to use the glucose floating in your blood.  Insulin resistance causes more glucose to circulate in the blood, resulting in chronically elevated blood sugars.