Let’s chat about insulin resistance as it relates to OVER exercise.
We can all agree that a sedentary life can contribute to blood sugar imbalances and excess glucose, which leads to insulin resistance. Our bodies WANT to use the glucose we’re giving them in the form of carbs!
But what about the opposite end of the spectrum?
What about people (particularly women) who are seeing signs of insulin resistance in their blood work, energy, sleep, anxiety levels, menstrual cycle, or weight distribution... but they exercise a ton!
Is it really a matter of moving your body even more?
Or is the level of exercise the problem after a certain point?
I wish there was more research on this particular phenomenon in menstruating women, but I haven’t been able to find much.
So here's what we do know:
Moderate to high intensity exercise releases stress hormones like adrenaline and cortisol (PMID: 18787373)
Our bodies need, and even thrive on, some amount of cortisol.
BUT, overtraining, under eating, and lack of rest between workouts increases cortisol levels beyond what is healthy or supportive.
Excess cortisol reduces the cell's ability to take in glucose (among other things, like thyroid hormones) (PMID: 20660036)
When glucose is left to circulate, because it can't get into the cell, we see insulin resistance in blood work - like fasting glucose, and Hb A1C marker, and possibly in symptoms like fatigue, sugar cravings, poor quality sleep, weight gain in the midsection and hormonal imbalances.
Insulin resistance is a CELLULAR health issue.
Of course, for many people reducing refined carbs and increasing movement will be the right combination to reverse insulin resistance. But there’s so much more to the story, especially if you feel like you’re already doing everything right!
In fact, you might be doing too much.
I’m speaking from first hand experience.
I first discovered my tendency towards insulin resistance when I was training for marathons, lifting 2x a week, and playing in rec leagues (ultimate frisbee is a TON of running it turns out…).
I was SO active, how could I possibly have insulin resistance? A condition associated with being sedentary?
It took me a while to finally accept that, yes, it might be the obsessive and intense exercise I was doing after all.
Ultimately, I think the relationship between insulin sensitivity and exercise looks like a bell curve. A happy medium amount of exercise is probably going to serve your long term blood sugar goals best.
This “happy medium amount” might look like a LOT less than what you’re doing now, with room to gently increase in the future as your body adjusts and can recover more quickly.
So, I don’t know who needs to hear this…
If you’re working out HARD, multiple times a week, you get headaches after intense workouts, and you’re dealing with any of these symptoms…I want to gently encourage you to evaluate the exercise you’re doing and invite you to bring in more food and more rest.
Here’s your reminder to go move your body in a way that feels good + restorative!