The Role of Protein in Insulin Resistance Symptoms and Treatment

The role of protein in insulin resistance treatment

If you’ve followed me for any amount of time, you know that what’s missing from those posts from fitness influencers you follow on TikTok, is nuance. That’s what I bring to the table.

You might have already read my articles about protein quality and the health effects of a vegan diet. And still, you've bought into vegan protein shakes, and have shelves loaded with protein-enriched cookies, bars, and cereals. You’re feeling pretty good about meeting those higher protein intake recommendations that saturate your social feed.

But I’m here to dig deeper into the role of protein in insulin resistance symptoms, and why getting your protein from those sources might be making your insulin resistance symptoms worse, contributing to weight gain and inflammation.

Hi darlings. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress, insulin resistance, and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between their lab values and what their body is saying. Before you continue, click here to read my Medical Disclaimer.

In this article, you’ll learn:

• what is insulin resistance?

• insulin resistance causes and symptoms

• the role of protein in insulin resistance treatment

• why protein quality matters just as much as quantity

• more ways to improve insulin sensitivity symptoms

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what is insulin resistance?

The word metabolism often gets referred to as one’s ability or inability to lose weight. But the word metabolism actually refers to the conversion of one component into another.

With digestion, metabolism might refer to ingested food being broken down into nutrients your body can use. Or a chemical component of medication or a food additive might be manipulated by enzymes into a neutralized form and removed from the body.

For the sake of this discussion, we’ll be referring to metabolism in regard to glucose metabolism - the conversion of glucose (a molecular form of sugar) into energy or fat.

It’s important to understand that glucose comes from more than just sugar ingredients. Glucose comes from all carbohydrates, including grains, starches, and yes, sugar.

So, whether it’s potatoes, sweet potatoes, rice, bread, legumes, fruit, honey, or candy - it all turns into glucose.

And that glucose either gets metabolized into energy or fat. Insulin, a hormone produced by the pancreas, is required for the metabolism of glucose into energy.

Here’s how glucose metabolism works:

1. When you consume any kind of carbohydrate, be it starchy legumes, grains, or vegetables, sugars like honey, fruit, or cane sugar, even leafy greens contain carbohydrates - those carbohydrates are broken down into molecules called glucose.

2. Glucose molecules are transported into your bloodstream through the epithelial lining of the small intestine. The amount of glucose molecules in your bloodstream at any given time is referred to as your “blood sugar” or “blood glucose” level.

3. Insulin is released by the pancreas and acts as sort of an usher, taking the glucose to individual cells, and using its key to unlock the door (insulin receptors embedded in the cell membrane) and shuttles the glucose in to be metabolized (hey, there’s that word again!) via the Krebs cycle within the mitochondria.

4. When cells have had their fill of glucose, any glucose remaining is then sent to the liver and converted to storable forms of glucose, specifically glycogen and triglycerides.

   • Glycogen: stored primarily in the liver, and to some extent, muscles. The liver has a very small capacity for glycogen storage.

   • Triglycerides: stored as fat tissue, also called adipose tissue. Your body has unlimited stores of triglycerides in adipose tissue, as it can always (and does) make more fat to accommodate more triglyceride storage.

HERE’S WHERE THINGS CAN GO WRONG

Insulin resistance occurs when there is regularly more glucose than can be used by cells in the bloodstream. For example, one who consumes a high-carbohydrate diet at most meals and snacks will likely develop insulin resistance symptoms.

When there is regularly more glucose in the bloodstream than cells can accommodate, insulin receptors (remember the locked doors on cell membranes) begin to deactivate, making insulin ineffective. The cells are essentially saying, “we’ve had enough!”.

In response, the body produces more insulin to try and compensate for glucose not getting into cells, and as a result, insulin resistance worsens.

And what happens to glucose that does not enter cells? It gets converted to fat.

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insulin resistance causes and symptoms

COMMON CAUSES OF INSULIN RESISTANCE

• high starch, high carbohydrate diet

• regular consumption of processed foods (including foods you might consider “health foods”, like protein powders, bars, shakes, and plant-based meat substitutes)

• chronic stress (external or internal) - Click here to read more about the role of cortisol in blood sugar regulation

• inactivity/sedentarianism

• inadequate sleep

• overexercising (especially cardio)

• pancreatic insufficiency (more on what symptoms look like later in the article)

• leaky gut syndrome

COMMON SYMPTOMS OF INSULIN RESISTANCE

• weight gain in belly and/or hips

• difficulty losing weight

• “hangry” symptoms between meals (loss of focus, shaky, irritability)

• digestive symptoms

  • pancreatic insufficiency can often contribute to digestive dysfunction, as it is needed to produce digestive enzymes

  • digestive symptoms are often indicative of pathogenic infection, such as yeast or bacterial overgrowth, mold, or parasites - all of which contribute to chronic stress response and cortisol output

• excess hunger (frequent hunger, or excess appetite)

• Type II Diabetes diagnosis, or pre-diabetes

• abnormal thyroid labs (click here to read more)

• sweet, salty, or carb cravings

the role of protein in insulin resistance treatment

It’s no secret that we need protein to build muscle - and that’s exactly the same reason it’s needed for insulin resistance treatment.

Let me explain.

HOW YOUR BODY BUILDS MUSCLES

A common misconception about building muscles, is that it requires an increase in the number of muscle cells (also called muscle fibers) - but this is incorrect.

Muscle cells can, however, get larger in size - this is what is known as hypertrophy.

Additionally, contained in the fluid between muscle cells are smaller stem cells called satellite cells. In addition to hypertrophy, the satellite cells are the catalyst between protein and muscle development.

When you exercise, especially through resistance training, small tears develop in your muscle fibers. Your body responds to these tears by branching together amino acids (the building blocks of protein) together with satellite cells, to repair the tears and make the muscle stronger.

This process requires both adequate dietary protein and resistance training.

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What does that have to do with insulin resistance treatment?

Earlier we talked about how glucose is converted to ATP in the mitochondria of the cells. You might remember from middle school science class that the mitochondria are known as the “power house” of the cell.

Here’s where it connects to insulin resistance treatment >>> Resistance training stimulates mitochondrial biogenesis - meaning the creation of more mitochondria - within muscle cells. This is due to the increased need for energy when building and using muscles.

Thus… increased mitochondria = increased need for glucose to create energy = increased glucose uptake into muscle cells.

In fact, it’s important to remember that the research has been clear for years, that as we age, muscle tissue degrades, a condition called sarcopenia. Resistance training has been shown to prevent sarcopenia and improve insulin resistance [1].

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all proteins are not created equal

There’s a lot of push from wellness influencers for more women to eat more protein - and they are not wrong (as you can see from our previous discussion).

Protein is needed for nutrient transfer into cells, for neurotransmitter synthesis (mood and sleep regulation), muscle building, and many more preactive and enzymatic processes throughout the body.

What those influencers are not telling you is that the quality of protein matters. Big time.

Having a shelf stocked with protein powders, bars, shakes, and cereals all touting that they are “protein-packed”, you might be missing the mark - especially if those products are made with plant-based proteins.

A FEW THINGS YOU MAY NOT KNOW ABOUT PROTEIN:

• plant-based proteins cannot be absorbed and utilized in the body as efficiently as animal proteins [2]

• eating more protein can increase health concerns if you have digestive symptoms

• in addition to reduced bioavailability, you cannot meet optimal protein intake goals from plant-based sources without also consuming loads of starchy carbohydrates and extra calories - this works against your efforts to resolve insulin resistance symptoms

• there are nine amino acids that the human body requires, but cannot make for itself - these are called essential amino acids

• it’s important to consume a wide variety of proteins (as well as other foods) to ensure you are getting all essential nutrients required by the body. Additionally, eating the same foods every day is a great way to develop food sensitivities.

EXAMPLE: You would have to consume 700 grams of boiled chickpeas, which contain all nine essential amino acids, to meet your protein intake goals for one day. That’s also 1200 calories, and over 140 grams of starchy carbohydrates. Quinoa and soybeans have similar profiles - imagine eating 6 cups of quinoa to meet your protein intake goals!

MY TAKE ON THE ENVIRONMENTAL IMPACTS OF ANIMAL PROTEINS

TL;DR

Opting out of meat and consuming only plants is not the answer to addressing environmental distress, and especially not your physical health. If your resources allow, consider supporting the farmers who are doing the work to improve environmental impact, so that down the road, this will be more accessible to everyone.

THE DIRT

I greatly value the health of our environment, and do everything within my power to make it better for the next generation. Because of that, I have done a lot of research on the impacts of farming, both livestock and plants, on the environment, and a few things have become very clear:

• regenerative farming techniques are showing robust evidence that they actually improve soil quality and sequester carbon - we need to change the way we farm animals, not do away with them altogether. You can help by actively supporting the farmers who are doing this work.

• the information being presented in documentaries like [unnamed] has been wildly misrepresented - I urge you to look at the research for yourself.

• the amount of waste that comes from processed foods like cereals and plant-based meats is astounding and has a significant impact on environmental health just as much as conventional animal farming. Subsidized grain farms have tilled the soil to the point of desertification, and it needs to stop. Cutting out meat is not the answer.

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more ways to improve insulin resistance symptoms

Building muscle is not the only way to combat the effects of insulin resistance. Improving insulin sensitivity is not difficult, but it requires consistency. Here are a few ideas to get you started:

• STOP SNACKING

  • The good news is, increasing protein intake with each meal will help keep you fuller for longer periods of time. When my clients add more protein to their diets, they effectively stop snacking, too. This will help steady your blood glucose levels throughout the day, rather than continuously creating glucose spikes that perpetuate insulin resistance symptoms.

• ALTERNATE DAY FASTING

  • The effects of alternate-day fasting on improving insulin sensitivity are astounding. Not only does fasting increase growth factors that help you build muscle, but when done properly, it increases the sensitivity of your insulin receptors, and helps your body to adapt to using fat for fuel when glucose is not available. It’s extremely important to note that refeeding after fasting is an important part of the process, and learning to fast for health effects is essential. Click here to learn how to fast safely and healthfully.

• IMPROVE YOUR MACRONUTRIENT BALANCE

  • If you’re getting all your protein from a shake stuffed with pea protein isolates, you are doing your body a disservice. Use this guide to build healthier meals that give your body everything it needs to keep you fueled.

• FIND AND ADDRESS UNDERLYING CAUSES OF STRESS

  • Chronic stress, whether from work, relationships, lack of boundaries, or underlying dysfunction in the body, drives insulin resistance and inflammation. Finding and addressing underlying causes of stress, such as digestive dysfunction, adrenal fatigue, or pathogenic infection from yeast overgrowth, parasites, or bacteria, can be pivotal to your insulin resistance treatment. Here’s how I can help.

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learn something new?

Please share your thoughts and questions in the comments below.

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. The Heart of Physiological Reports - Lindsey - 2024 - Physiological Reports - Wiley Online Library, physoc.onlinelibrary.wiley.com/doi/10.14814/phy2.15962. Accessed 3 Oct. 2025.

2. Association of Major Dietary Protein Sources with All‐cause and Cause‐specific Mortality: Prospective Cohort Study | Journal of the American Heart Association, www.ahajournals.org/doi/10.1161/JAHA.119.015553. Accessed 3 Oct. 2025.

Intermittent Fasting for Metabolic Rate and Weight Loss

Fasting benefits for insulin resistance and metabolic rate - not calorie restriction

If you get the majority of your health information from fitness and wellness influencers on Instagram or TikTok, you might be getting misinformation about intermittent fasting benefits.

When done properly, fasting and intermittent fasting will improve insulin resistance, metabolic rate, and metabolic flexibility, regardless of the number of calories consumed before and after fasting. If you think of fasting as an easy way to achieve a calorie deficit, think again.

Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between what their doctor is saying and what their body is saying. Click here to read my Medical Disclaimer.

In this article, you’ll learn:

• the difference between calorie deficit and intermittent fasting

• physiological effects of fasting

• different types of fasting

• what should you eat to break your fast?

• who should not practice fasting?

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isn’t fasting just another way to restrict calories?

Yes and no.

The research behind fasting and metabolic rate tells us two main key points:

1. chronic calorie restriction (dieting) slows metabolism over time [1,2], and

2. the chronic presence of insulin slows metabolism, causes weight gain, and increases insulin resistance [3,4]

And since insulin is released in times of feeding, especially carbohydrates (fibers, starches, and sugars), it can be said that calorie restriction is a part of the world of fasting benefits - but not for the sake of achieving a calorie deficit.

EXAMPLES OF CALORIE RESTRICTION V. FASTING FOR INSULIN RESISTANCE

SCENARIO #1: Using the Calorie Restriction (Dieting) Method for Weight Loss

You decide to use the calorie deficit method for weight loss, meaning, the calories you burn must be more than the calories you consume. This requires avid tracking on your part, a constant attention to calorie count and scale numbers, and even then you are missing important data - your total energy expenditure, which varies widely from person to person, and requires a very specialized type of testing.

You increase calorie burn at the gym, and decrease calorie consumption. You track it meticulously using calorie deficit calculators and apps, and find you lose weight for the first 3-4 weeks of doing it. Then you plateau - even when in a calorie deficit, you find the weight is not shedding as easily as it once was. You become discouraged and irritable, and decide to “give in” when things aren’t working any longer.

SCENARIO #2: Intermittent Fasting for Metabolic Rate and Insulin Resistance

You decide to use intermittent fasting (we’ll talk about terminology and semantics later in the post) as a weight loss tool, applying a method commonly known as “16/8”, wherein you consume all your calories within an 8-hour window of time, with nothing but water for the remaining 16 hours of a 24-hour day. You don’t necessarily consume fewer calories, but find that your weight sheds at a slower, more consistent rate, and doesn’t plateau like it does with calorie restriction. You enjoy foods more because you’re eating the calories your body needs, and not restricting food types. You’re not tracking calories, not obsessively looking at numbers on an app or nutrition label. This feels sustainable.

The two main talking points we’ll return to throughout this article are:

• the quality of the calorie matters

• the timing of calorie consumption matters

• your body’s long-term metabolic response to fasting requires time and consistency - one day of fasting is not enough to magically boost your body’s metabolic rate, even if you begin to see weight loss results

how fasting works

In a nutshell, when fasting is done well, the intention of fasting is to reduce the amount of insulin being released into your bloodstream by eliminating food intake for a period of time.

With time and consistency, this method can help improve insulin sensitivity (more on this) and improve your body’s ability to use fat stores when glucose is not readily available. Put differently, proper fasting increases metabolism and improves your body’s ability to burn fat.

To understand how this works, we need to look at how metabolism works. Take a look at the diagram below.

Here are a few key points to understand before we move on to different types of fasting:

• WHAT IS METABOLISM?: Metabolism, specifically glucose metabolism, is a cascade of events that converts glucose into energy (ATP or Adenosine TriPhosphate). The process occurs inside of cells, and heavily involves the mitochondria, known as the “powerhouse of the cell” for this very reason - it very literally supplies the power that your cells and body need to function. Your body prioritizes carbohydrates for metabolism, but can also use proteins or fats when resources are present. Because converting fats and protein into ATP requires more energy, the body prioritizes carbohydrate sources of glucose.

• WHAT IS GLUCOSE?: Glucose is the molecular form of sugar. Put differently, glucose is sugar in its most broken-down form. Glucose comes primarily from carbohydrates, including starches, sugars, and fiber.

• WHAT IS INSULIN?: Insulin is a hormone produced by the pancreas when glucose is present. Insulin acts as a keyholder to cells - when glucose is present, insulin binds to the glucose molecule, shuttles it to the cell, and unlocks the proverbial door, allowing the glucose to enter and be converted to ATP by the mitochondria.

• WHAT IS INSULIN RESISTANCE?: When your cells are consistently exposed to more glucose than they can handle, they begin deactivating insulin receptors - if insulin is a key holder, and insulin receptors are the doors to the cell, picture the insulin receptors being boarded up with signs that say “KEEP OUT!”.

• Insulin resistance is typically the long-term result of diets low in whole food fiber, high in refined carbohydrates, and snacking or grazing often.

• Insulin resistance is common in women with PCOS, hence the belly weight, sugar cravings, and “hangry” symptoms.

• In the case of insulin resistance, glucose cannot enter cells to create fuel. The body produces even more insulin in an effort to get the glucose into cells (which does not work).

• With or without insulin resistance, any remaining glucose after cells have had their fill gets converted into glycogen (liver storage of glucose) and triglycerides, which get stored as fat tissue.

• Improving insulin sensitivity helps your body metabolize glucose more effectively and improves your ability to use fat as a secondary fuel source when glucose is not present. Proper fasting helps improve insulin sensitivity.

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types of fasting

As we’ve discussed, fasting is not merely calorie restriction. What you eat before and after fasting, and the timing and quality of your daily meals, are also important factors when it comes to fasting for insulin resistance.

But let’s talk about different fasting terms first, so you can be on the same page as your health practitioners. You can see my earlier writings on fasting benefits here.

• INTERMITTENT FASTING: This term is commonly used incorrectly to refer to Time-Restricted Feeding. Here is the correct use of this term: Intermittent Fasting, also known as Alternate-Day Fasting, refers to a water-only fast for 24-72 hours, with careful attention to refeeding after each fast.

• TIME-RESTRICTED FEEDING: Again, often mistaken for Intermittent Fasting, but they are two different fasting methods. Time-Restricted Feeding allows you to eat daily, consuming all your calories within a set window of time. Sometimes referred to using the number of hours chosen to consume calories, such as “16/8”, meaning you’d consume all your calories within an 8-hour window, while taking in nothing but water for 16 hours.

• EXTENDED FASTING: Water-only fasting that lasts longer than 72 hours.

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what should you eat after fasting?

There’s an abundance of poorly researched papers written regarding the long-term effects of fasting. But there’s some really great ones, too, and from credible sources. Many of these studies are discussed in Jason Fung’s The Obesity Code [5].

Some practitioners and influencers across the internet are touting that fasting benefits don’t last once you stop. Here’s why they have it wrong:

Studies that suggest this conclusion also do not disclose the eating and activity habits of the subjects. A study that observes this outcome, but does not provide clear data on all related factors (I would argue that what and when the subject eats is an important determining factor), is not a credible resource.

That said, a regular diet of starches, sugars, and processed foods is bound to undo any work you do with fasting, but the research on fasting benefits is clear:

Water fasting improves insulin sensitivity, increases growth hormone (which also protects from protein degradation), and increases metabolism. You can’t expect to stay healthy on a diet of processed foods, no matter how frequently you fast.

Below are my generally recommended food guidelines for post-fasting, but it’s important to remember that every individual has unique food and macronutrient needs, based on their biochemical composition and unique health goals.

WHAT TO EAT AFTER FASTING:

• choose whole foods

• prioritize fat, protein, and fiber

• avoid highly marketed “health food” labels, like “gluten-free”, “plant-based”, or “[number] essential vitamins” - these are not health foods, and are often highly processed (click here to learn how to spot health scams and confidently read food labels)

• don’t be afraid to consume more calories in your fast-break meal than you would typically, but use these techniques to help you avoid overeating:

  • eat while seated

  • take a few long, deep breaths through your nose before taking your first bite

  • take small bites and chew thoroughly (read why this matters)

  • mindfully eating improves digestion and helps you to listen to when your body is satisfied

MEAL IDEAS FOR POST-FASTING:

• Mediterranean Scramble - 3 scrambled eggs, 4-5 olives, 3 ounces plain whole-milk yogurt, and crumbled feta over a handful of chopped, sauteed greens (dandelion, chard, kale, broccolini, beet greens).

• Broiled Salmon and Green Vegetable - 5-ounce salmon filet cooked and seasoned to your liking, paired with roasted broccoli, stir-fried asparagus, or sautéed greens. Top with sauerkraut, yogurt, or avocado.

• Avocado “Toast” with Poached Eggs and Shredded Beef - Two thin slices of sweet potato baked until tender. Top with mashed avocado, sprouts, 2 poached eggs, and a generous scoop of leftover shredded beef.

While the health benefits of fasting are meaningful, fasting should not be practiced by everyone, and should always be practiced under the supervision of a qualified healthcare practitioner.

If you want to explore fasting for weight loss or metabolic health, click here to book a free consultation so we can talk about it.

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was this helpful?

What’s your experience with fasting? Have you found any benefit from fasting?

Share your thoughts and questions in the comments below!

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., Roth, E., Schneider, B., & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American journal of clinical nutrition, 71(6), 1511–1515. https://doi.org/10.1093/ajcn/71.6.1511

2. Most, J., & Redman, L. M. (2020). Impact of calorie restriction on energy metabolism in humans. Experimental gerontology, 133, 110875. https://doi.org/10.1016/j.exger.2020.110875

3. Kolb, Hubert, et al. “Insulin Translates Unfavourable Lifestyle into Obesity - BMC Medicine.” BioMed Central, BioMed Central, 13 Dec. 2018, bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1225-1.

4. Kahn, B. B., & Flier, J. S. (2000). Obesity and insulin resistance. The Journal of clinical investigation, 106(4), 473–481. https://doi.org/10.1172/JCI10842

5. Fung, J. (2016). The Obesity Code: Unlocking the Secrets of Weight Loss. Greystone Books.

Symptoms of Hormone Imbalance and Hormone Balancing Supplements

Stress management and hormone imbalance

You’re gaining weight, you don’t sleep well, your periods are getting progressively off track, and you are desperately trying to find answers.

You go in for your annual bloodwork and ask your physician to test your hormones, which are all coming back relatively “normal”.

So, why are you experiencing symptoms? And more importantly, how can you stop them?

Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.

The adrenal glands do not get nearly enough limelight when it comes to addressing hormone imbalance symptoms. Dysfunction in the adrenal glands will disrupt hormone balance and cause issues with sleep, periods, mood, energy, and blood sugar levels.

Addressing adrenal health and stress management are the keys to getting better, more predictable periods, and improving mood and energy levels.

But there’s more to it than bubble baths or meditation.

In this article, you’ll learn:

• how your body responds to stress

• health effects of prolonged chronic stress

• how to improve hormone imbalance symptoms by addressing chronic stress at the root

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the body’s natural stress response

Stress is a normal part of human existence, and is modulated by the Autonomic Nervous System. It is necessary to keep us alive, and even become stronger!

Most stress is caused by what your brain perceives as a threat, but some stress is necessary for improving health, such as bone remodeling, building muscle, and cold plunging.

The stress your brain perceives as a threat (most stress), your body responds to as if it were a tiger. Evolution has not yet caught up to our modern lifestyles, and your brain cannot yet tell the difference between the threat of a tiger, and stress that comes from running late for a meeting.

When tigers are coming at you from all directions (work deadlines, heated conversations with your partner, toxic load from processed foods or medications, undiagnosed gut infections, people-pleasing behaviors, unaddressed emotional trauma, low blood sugar…), your stress response system will be constantly activated.

That chronic activation of the stress response system interferes with hormone production and balance. This is why effective stress management is essential to addressing hormone imbalance symptoms.

HERE’S HOW IT WORKS:

Is adrenal fatigue at the root of your insomnia and PCOS symptoms?

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In response to a stressor, your fight or flight response is activated, and a feedback loop called the HPA axis (or hypothalamus, pituitary, adrenal axis) [1], stimulates your adrenal glands to produce stress hormones to increase energy production and increase blood flow to large muscle groups, heart, and lungs, to help you fight or flee the danger (tigers!).

When the threat has been successfully dealt with, the stress response stops, and your body returns to its rest and digest mode

If the stress becomes chronic, the system stays activated, and the adrenal glands adapt by producing less stress hormones, but more frequently.

TAKE A LOOK:

• stressor or danger is sensed, and fight or flight response (a part of the Autonomic Nervous System) activates, signaling a cascade of events

• the hypothalamus releases Corticotropin Releasing Hormone (CRH)

• the increase in CRH signals the pituitary gland to produce AdrenoCorticoTropic Hormone (ACTH)

• ACTH travels to the adrenal glands, signaling them to release stress hormones such as cortisol, adrenaline, and noradrenaline

• these hormones begin the processes of energy metabolism (to fight or flee the stressor), and increase blood flow to large muscle groups, heart, and lungs

health effects of chronic cortisol release

The health effects of poor stress management impact more than just hormone imbalance symptoms. Chronic cortisol release has been shown to:

• suppress the immune system [2]

• cause sex hormone imbalance [3]

• increase belly weight by way of insulin resistance [4]

• increase inflammation [5] - Cortisol itself is anti-inflammatory, but its presence signals immune cells to react in response to stressors. This is inflammation. Chronic cortisol = chronic inflammation.

• decrease thyroid hormone activity at a cellular level, causing elevated TSH levels on bloodwork

• increase appetite by reducing leptin (hormone that tells you when you are full), and increasing ghrelin (hormone that tells you when you are hungry)

• decrease digestive activity - when fight or flight is active, rest and digest cannot be.

• causes poor sleep quality - the ability to fall asleep, stay asleep, and ultimately makes it difficult to get up in the morning. 

Regarding hormone imbalance symptoms, the most important thing to remember about chronic stress is its ability to disrupt feedback systems for sex and reproductive hormones.

Take another look at the HPA axis. Components of this feedback system are also components of other important feedback systems, including the HPT (hypothalamus, pituitary, thyroid) axis, and the HPG (hypothalamus, pituitary, gonadal) axis.

When your fight or flight response is chronically activated due to poor stress management, or undiagnosed root-causes of stress, this will prevent hormone feedback systems from communicating properly, leading to hormone imbalance symptoms.

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ways to improve stress management

I discuss methods for improving stress management at length in this article. But the best thing you can do for yourself right now, is to get data.

Let’s get curious about your symptoms and find out if there’s even anything to be concerned about.

want to dig deeper?

The REBALANCE Masterclass teaches you everything you need to know about supporting adrenal health.

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was this helpful?

Please share your thoughts and questions in the comments below!

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. Slominski A. (2009). On the role of the corticotropin-releasing hormone signalling system in the aetiology of inflammatory skin disorders. The British journal of dermatology, 160(2), 229–232. https://doi.org/10.1111/j.1365-2133.2008.08958.

2. Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological bulletin, 130(4), 601–630. https://doi.org/10.1037/0033-2909.130.4.601

3. Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian journal of endocrinology and metabolism, 15(1), 18–22. https://doi.org/10.4103/2230-8210.77573

4. Kahn, Barbara B., and Jeffrey S. Flier. “Obesity and Insulin Resistance.” The Journal of Clinical Investigation, American Society for Clinical Investigation, 15 Aug. 2000, www.jci.org/articles/view/10842. 

5. Hannibal, Kara E., and Mark D. Bishop. “Chronic Stress, Cortisol Dysfunction, and Pain: A Psychoneuroendocrine Rationale for Stress Management in Pain Rehabilitation.” OUP Academic, Oxford University Press, 1 Dec. 2014, academic.oup.com/ptj/article/94/12/1816/2741907?login=false.

Common Hormone Balancing Mistakes | Hormone Imbalance | Hormone Balance Supplements

What is hormone imbalance?

Your body is run by hormones, which are chemical substances that are transported throughout the body and act as messengers to stimulate certain actions from cells or tissues.

Hormones regulate many body functions, including:

• hunger

• fullness

• digestion and motility

• glucose metabolism (blood sugar balance)

• mood

• period cycles, menstruation

• muscle building

• bone density

• stress response

• thirst

• sleep-wake cycle

• sexual function

You can see from that list just how important hormones are, and your body works hard to keep them in balance.

Hormone imbalance is when there is either too much or too little of any hormone. While addressing the effects of the hormone imbalances might help with your symptoms, as a holistic practitioner, my goal is to figure out why there is a hormone imbalance and help you address the hormone imbalance at the root cause.

The following are some common mistakes I see in individuals working to address hormone imbalance, specifically in relation to female sex hormones.

Whether you’re working to regulate your period cycle, get rid of PCOS belly, reduce PMS symptoms, dealing with PCOS symptoms (Polycystic Ovarian Syndrome), trying to get pregnant, or approaching menopause, it’s important to work from the ground up.

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common mistakes with addressing hormone imbalance

7 of the most common mistakes I see people make when addressing hormone imbalance are:

1. Not addressing root cause - There are many ways to address hormone imbalance with hormone supplements, medications, or modalities to address symptoms of hormone imbalance like PCOS belly and irregular periods. And these all have their place in some cases, but the biggest mistake I see is not looking for and addressing the reason(s) why your hormones are imbalanced to begin with.

2. Not prioritizing rest and sleep - A busy lifestyle complete with a lack of boundaries and inability to say ‘no’ will keep your Sympathetic Nervous System activated (fight or flight). When this happens, your brain is actively working to prepare your body to flee a tiger, not regulate ovulation. Other examples of chronic stressors include:

   • chronic over-exercising

   • poor blood sugar regulation

   • people-pleasing behaviors

   • eating on-the-run

   • no downtime, or having to “earn” downtime

3. Ignoring the impact of dietary and environmental toxins - Your body is doing everything it can to deal with what is thrown at it. Many modern products that have been designed to offer us ease and convenience, are loaded with endocrine disrupters and substances that are considered toxic to your body and contribute heavily to hormone imbalance symptoms like PCOS belly, weight gain, and irregular periods. Skincare products, household cleaners, air fresheners, plastics in packaged food and cookware, even low-quality supplements.

4. Not addressing liver health, gut health, drainage, and bowel movements - Piggybacking on the last topic, your liver is responsible for preparing toxins for elimination from the body. Excess hormones are considered a toxin to the body, if not eliminated. If your liver is congested due to a diet rich in processed foods or is burdened by toxic overload, it will not be able to keep up, and those toxins will be reabsorbed into the body.

5. Not eating enough (and not addressing digestion) - Skipping meals is a stress to your body and nervous system. But also poor digestive health means you are not able to break down foods and utilize their nutrients, even if you are eating the most nutrient-dense diet.

6. Not addressing blood sugar - Blood sugar management is not just about how much sugar you consume. It involves eating satiating meals, eating a balance of quality-sourced animal proteins, green leafy vegetables, healthy fats, and whole grains, and minimizing processed foods.

7. Not getting enough whole-food fiber - I’m not talking about foods engineered to have more fiber content on the nutrition label. I’m talking about fibrous vegetables, fruits, and grains in their whole, unprocessed forms. Fiber binds to bile (from the liver) and toxins and escorts them out of the body (elimination). Fiber is an important part of the detoxification process and is essential to addressing hormone imbalance.

what’s your story?

What’s your experience with PCOS belly, hormone balance, and anything that goes with it? Did you learn anything new from this post or have any questions?

Share your thoughts in the comments below!

And if you want some help figuring out the best course of treatment for your hormone imbalance symptoms and PCOS belly, I can help you figure it out.

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Conditions Associated with Candida Growth | Candida Symptoms | Yeast Infection Symptoms | Nail Fungus Treatment

What is candida?

Candida is a parasitic yeast that can live on your skin, in your mouth, and in your intestines (1). Commonly known as candida albicans, this structure is commonly present in small amounts in most humans, but when it becomes out of balance with other microbiota in the gut, that’s when the trouble begins.

Candida albicans implants itself with a root-like structure into cells and tissues, including your digestive tract. They use tail-like protrusions called flagella to wave around and leech nutrients from the foods you consume, leaving you feeling more hungry, and making you susceptible to blood sugar issues like insulin resistance and hypoglycemia.

This implantation technique enables them to evade the immune system and makes it more difficult to see using some lab testing techniques. It also causes damage to the tissue itself, causing inflammation and conditions like leaky gut syndrome.

It is also the reason candida will not go away with a simple diet change. Specific and meticulous strategies under the care of a qualified practitioner are essential to totally eradicating candida symptoms, and rebuilding the microbiota.

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candida symptoms

Candida overgrowth and other pathogenic infections, such as parasites and bacteria, are commonly overlooked when patients complain to their doctors about symptoms like:

• brain fog

• bloating

• constipation

• frequent hunger

• sugar or carb cravings

• poor stress management

• eczema

• acne

• depression or anxiety symptoms

• blood sugar management issues (irritability, headache, or shaky when hungry)

• chronic nail fungus on fingernails or toenails

• chronic vaginal yeast infection symptoms

• chronic thrush, or yeast infection symptoms in the mouth

• difficulty losing weight

• weight gain around the belly and hips

• signs of insulin resistance

Many of these candida symptoms are often treated topically if a skin condition or are told to cut out gluten or eat fewer sugars or carbs. Doing these things might be helpful, but…

Imagine the relief you would get if your doctor tested for the root cause!

I’ve seen many of my own clients clear their acne, resolve chronic fungal infections, improve their mood, lose weight, and reduce blood sugar symptoms and food cravings, all by testing for and addressing candida overgrowth.

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cell danger response

A moderate overgrowth of candida will commonly result in many of the candida symptoms mentioned above. And if it’s caught early enough, candida symptoms can improve within just a few months.

But as with any pathogen that infiltrates your body and the threat goes unaddressed, your cells respond to this threat through what’s known as the Cell Danger Response (2).

HERE’S WHAT HAPPENS DURING CELL DANGER RESPONSE (CDR):

• Mitochondria (the powerhouse of cells) begin by producing more fuel and releasing metabolic intermediates, like oxygen and reactive oxygen species.

• When this does not resolve the threat, energy production begins to shut down in order to preserve energy. Digestion is also disturbed as it is non-essential to dealing with the pathogen, and your fatigue increases.

• Cell membranes (also known as cell walls) stiffen, preventing nutrients from transferring in and out of cells for energy production.

• Mitochondria release antiviral and antimicrobial chemicals into the fluid surrounding the cells.

• Sends chemical signals to warn neighboring cells, and signal for help from immune cells such as eicosanoids and cytokines.

• The Sympathetic Nervous System (“fight or flight” response) is kicked on until the threat is resolved. If candida goes unnoticed or undiagnosed, your “fight or flight” response will be in ON-mode indefinitely.

When the Cell Danger Response is ongoing, the chronic inflammation that results leads to more serious chronic illnesses.

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conditions associated with candida overgrowth

When candida gets overlooked, and therefore becomes a chronic threat to the body, the Cell Danger Response kicks in. When that happens, and the threat still is not resolved, this leads to chronic inflammation.

This chronic inflammation and heightened fight or flight response can lead to more serious chronic diseases and disorders. On the same token, unaddressed pathogenic infections like candida, can inhibit the success of treatments for such diseases and disorders.

Here are some conditions in which candida may be a factor:

• schizophrenia

• Alzheimer’s

• fibromyalgia

• Chronic Fatigue Syndrome

• HIV infection

• colitis

• depression

• PMS

• vaginal yeast infection

• Multiple Sclerosis

• Interstitial Cystitis

• seizures

• Irritable Bowel Syndrome

• Cancer

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treatment for candida overgrowth

As discussed earlier, treatment for candida overgrowth is not often as simple as special diets and probiotics.

Effective treatment for candida symptoms involves:

• Functional Lab Testing - to determine how severe the infection is, whether it is localized to the gut or is systemic throughout the body, and whether other pathogens might be a priority. Click here to explore testing options.

• Medications and/or High-Potency Anti-Fungal Nutrients to kill off the pathogens

• Digestion Support and Monitoring - Chances are candida rooted itself because your digestive health is (or was) compromised. Addressing digestion is one of the first and most important steps to eradicating any pathogen.

• Dietary Changes - A diet conducive to starving candida and other pathogens (not you!) is essential to preventing them from re-establishing as you work to kill them off. HERE’S A SAMPLE MENU FROM MY CANDIDA ELIMINATION PLAN

• Biofilm Disrupters - Candida and other pathogens (including “good” bacteria") will create a sticky home for themselves to live, evade the immune system, and collect nutrients to live off of, called biofilm. Nutrients to destroy the biofilm is essential to ensuring no candida gets left behind.

• Binders - When pathogens die, they leave behind debris, which need to be eliminated. Different types of binders are needed for different types of pathogens.

• Liver Support - Pathogens produce a number of harmful and toxic metabolites. The liver plays a role in this by finding and preparing these toxins for elimination. Working with a practitioner to ensure your liver is functioning well is important to this process.

• Gut Rebuilding Factors - Antifungals and antimicrobials will kill everything, even the good stuff. But we need a healthy balance of good bacteria as the first line of defense for pathogens like candida, so rebuilding the microbiome is arguably the most important part of this process. A personalized concoction of high-potency probiotics, prebiotics, as well as nutrients to re-establish gut lining, should be used.

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think you might have candida?

This 5-minute questionnaire will help you figure out whether candida might be the cause of your symptoms.

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BLOG REFERENCES

1. professional, C. C. medical. (n.d.). Candida albicans: Infections, symptoms & treatments. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22961-candida-albicans

2. Naviaux, R. K. (2013, August 24). Metabolic features of the Cell Danger Response. Mitochondrion. https://www.sciencedirect.com/science/article/pii/S1567724913002390