October 3, 2025 • 24 mins
Insulin resistance is one of the most widespread yet overlooked health challenges today. It develops quietly, often years before blood sugar or A1C rise, but it can shape nearly every aspect of health — from energy and weight to inflammation, hormones, and even the brain.
In this episode of Mindful Objective, we break down what insulin resistance really is and why it matters. You’ll learn how this “silent disruptor” develops, why so many people miss the early warning signs, and how it can contribute to symptoms like fatigue, brain fog, stubborn weight gain, and migraines.
We’ll explore the practical lifestyle strategies that make the biggest difference — including nutrition, exercise, stress reduction, and sleep — along with research-backed supplements shown to support insulin sensitivity, such as magnesium, berberine, alpha-lipoic acid, CoQ10, and omega-3 fatty acids.
You’ll also hear how migraines can be triggered by blood sugar swings, vascular changes, and inflammation — and how improving insulin sensitivity can be an important piece of migraine prevention.
If you’ve ever felt “off” despite normal lab results, this episode will help you connect the dots and understand why insulin resistance could be part of your story.
📍If this episode gave you a new way to think about your health—or sparked a question you’ve been holding onto—pass it along to a friend or family member who might benefit. For ongoing insights, resources, and ways to connect, follow along on social media @mindfulobjective.
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📝 Disclaimer: This podcast is for informational purposes only and does not diagnose, treat, or cure any disease. Always consult a healthcare professional before making dietary changes. By listening to this podcast, you acknowledge that you understand and agree to this disclaimer.
Remember—healing is a journey. Progress often comes from small daily wins, steady steps, and asking better questions. Consider this episode a reminder that you already hold more influence over your health than you may realize.
Stay mindful. Stay well.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome back to Mindful Objective, the show where we
explore health through an integrative and practical lens.
I'm your host, Doctor Daniel Sproule, integrative health
practitioner professor. Today we're talking about
insulin resistance. This is one of the most yet
overlooked drivers of fatigue, weight gain, brain fog, and even
migraines. It's condition that quietly
develops over years, often before blood sugar ever shows as
(00:22):
high on lab work. But left unchecked, it fuels
inflammation, hormone imbalancesand long term risk for chronic
illness. In this episode, we'll breakdown
what insulin resistance is, how it affects the body and the
connections to migraines, and the steps you could take from an
integrative health perspective to support balance.
As always, this shows for educational purposes only, we do
not diagnose, treat or cure any illness.
(00:43):
Or so let's go ahead and get into it.
Insulin is one of the most important hormones in the human
body, yet most people only thinkabout it in context of diabetes.
In the reality, insulin has far reaching effects of energy, a
metabolism, and even your brain health.
At its core, insulin acts like akey.
Its job is to unlock the door ofyour cells so that glucose or
blood sugar can move from the bloodstream into those cells
(01:06):
where it can be used to create energy.
So when the system works, it's smooth and efficient.
After a meal, blood sugar rises,the pancreas releases insulin,
and cells respond by taking in glucose levels come back down
and balance is restored. But when cells stop responding
properly, insulin, something called insulin resistance,
develops. In this state, the key still
(01:26):
tries to open the door, but the becomes sticky.
The pancreas must produce more and more insulin to get that job
done. In the beginning, blood sugar
may still appear normal because the body is compensating by
pumping out extra insulin, but underneath the surface the
system is strained. Chronically elevated insulin can
drive fat storage, disrupt hormones and increase
(01:46):
inflammation. Over time, if no changes are
made, blood sugars will start torise, leading to pre diabetes
and type 2 diabetes. The early signs of insulin
resistance are easy to miss. Common ones include constant
fatigue, sugar cravings, difficulty losing weight despite
dike, when energy crashes after meals, and carrying more fat
around the waistline. Some people also report feeling
(02:07):
irritable if they go too long without eating and they may have
brain fog in the afternoon. Women may experience cycle
irregularities, fertility changes, and conditions like
PCOS, which is strongly tied to insulin dysfunction.
One of the biggest concerns is that insulin resistance rarely
comes alone. It often occurs as part of what
we know as metabolic syndrome. This cluster includes high
(02:29):
triglycerides, low HDL cholesterol, elevated blood
pressure, increased waist circumference, and rising blood
sugar. Together, these factors raise
risk for cardiovascular disease and other chronic conditions.
But what many people don't realize is that insulin
resistance is not just a metabolic issue, It's also a
brain issue. Insulin has receptors in the
(02:50):
brain where it regulates transmitters, memory, and blood
flow. When those receptors become
resistant, the risk of cognitivedecline increases.
Some research has even referred Alzheimer's disease as type 3
diabetes because of how stronglyinsulin resistance affects brain
function. Think about that, type 3
diabetes, Alzheimer's disease, you know, that's a new term.
(03:12):
So what's another thing tied to this?
Migraines. This is also tied to the
picture. Research shows that people with
insulin resistance are most likely to suffer from migraines.
What's one thing a lot of peopledo not know, right?
Migraines, insulin, right? Am I eating too much sugar?
Is my body not processing that? But yes, it's known to trigger
migraines. 1 explanation involves vascular tone.
(03:34):
Insulin helps control how blood vessels expand and contract.
When resistance occurs, blood vessels may respond abnormally,
leading to sudden constriction and dilation that can trigger
migraine attacks. Another explanation involves
blood sugar swings. Eating high sugar meals can
cause a rapid spike in blood sugar followed by a sharp drop.
That crash can stress the brain and trigger pain pathways
(03:55):
associated with migraines. That's why you may hear
different neurologist that focuson migraines say, hey, focus on
eating more meat, less carbs. Why do they say that?
Because of that blood release from the stomach to the brain.
But understanding this bigger picture is important.
Too often health concerns are treated in isolation.
We see it all the time. Weight issues are addressed with
(04:17):
one strategy by itself, migraines with another, and
brain fog with yet another. But when we step back, we see
that insulin resistance may be athread that's connecting them
all. Identifying it early opens the
door for prevention and gives people a chance to restore
balance before bigger problems arise.
And that's where we go back to when we suggest different
functional labs. We look at these functional labs
(04:40):
or, you know, even your regular blood work from your medical
doctor and say, yes, you can't just look at that one thing
alone, right? If we look at your organic acid
test, we look at that food sensitivity test.
If we look at certain conditionsof energy, brain fog, we also
look at heavy metals, right? Then how does that correlate to
your blood work? How does that correlate to your
(05:00):
organic acid test, Food sensitivity test?
You're having migraines. OK, Did we look at your blood
work? Did we look at your organic acid
test? Did we look at food
sensitivities? Like they all go hand in hand
And you see on the medical side to where a lot of medical
doctors or that medical practice, that's not the
direction they take. They just look at labs and say,
yes, you're fine based on symptoms.
(05:21):
Take this prescription. Us, on the other hand, coming
from a health coach perspective,we look at that whole picture,
right? Let's look at all those labs.
Let's not make a recommendation just based on this one marker
right here. Let's look at what else is out
there, what is out of balance that's causing this marker to be
bad. So again, there's a lot that
goes into this. It's not a easy, oh, look at my
(05:44):
labs and this is what I have. There's way more to it, so the
take away is clear, right? Insulin resistance is common,
underdiagnosed often, like majorly underdiagnosed, and it's
deeply influential. By learning how it develops,
what it looks like, and why it matters, we create a foundation
that makes meaningful change, right?
When we talk about reducing insulin resistance, that
(06:05):
conversation must begin with what lifestyle medications can
be helpful in certain cases, butresearch consistently shows that
food choices, daily habits, and activity patterns are the most
powerful tools to improve. How about a response to that
insulin? One of the first areas to look
at is nutrition. Food that rapidly raises blood
sugar, like white bread, pastry soda, candy, and many processed
(06:27):
snacks, place extra demand on the pancreas.
Each spike in blood sugar requires the body to release
more insulin. Over time, these repeated surges
contribute to insulin resistance.
On the other hand, Whole Foods that digest slowly create a
gentler response, lowering that burden on the body.
Any kind of meat out there high protein digest a lot slower than
these carbs. The concept of protein, fat, and
(06:49):
fiber balance at meals is simplyyet transformative.
Protein slows digestion and supports muscle repair.
Healthy fats like those from olive oil, avocados, nuts, and
fatty fish help stabilize blood sugar and provide satiety.
Fiber from vegetables, legumes and whole grain slow the
absorption of glucose. For instance, eating in chicken
breast with roasted vegetables and olive oil leads to a very
(07:11):
different blood sugar curve thaneating a bowl of pasta with
white bread. Meal timing also plays a role.
In today's world, people often snack from morning until night,
keeping insulin elevated all day.
That's a lot of us right there. Guilty, right?
For many, reducing constant grazing and shifting back to
three balance meals is enough tolower overall insulin levels.
Some may experiment with intermittent fasting, such as 12
(07:33):
to 14 hour overnight fast. This allows the body to do a
reset. However, fasting isn't ideal for
everyone. Women with hormone imbalances or
people prone to migraines may find going too long without food
makes those symptoms a lot worse.
That is why personalization approach is key, listening to
how your body responds. Exercise is another cornerstone.
(07:55):
Muscles act as a sponge for glucose.
When you walk, lift weights, or do physical activity, your
muscles pull in glucose from thebloodstream even without
insulin. Both aerobic exercise and
resistance training are both valuable.
A brisk 20 minute walk after meals has been shown to blunt
blood sugar spikes. Meanwhile, resistance training
builds lean muscle, which increases overall glucose
(08:16):
storage capacity. Stress is another often
overlooked factor. A hormone cortisol, released
during chronic stress raises blood sugar.
If someone is stressed all the time, whether from work, family
pressures, or even hidden stressors like poor gut health,
insulin resistance worsens. That's why practices such as
deep breathing, meditation, journaling and prayer are not
just extras, but powerful tools to improve metabolic health.
(08:40):
Sleep is equally critical. Research shows that even one
night, a poor sleep can temporarily increase insulin
resistance the next day. Overtime, inconsistent or low
quality sleep contributes to weight gain, sugar cravings, and
even energy crashes. Prioritizing 7 to 9 hours of
restorative sleep can dramatically improve the way
your body handles blood sugar. So what does that mean?
(09:02):
From integrative health perspective, the goal is not
perfection, but consistency. How often do we say that one
might start with small, sustainable habits.
What could this be? Adding a serving of vegetables
to lunch or dinner, right? Committing to a 10 minute walk
after a meal? Setting consistent bedtimes over
weeks and months. These habits build on each other
and create lasting change. Slow change at a time, right?
(09:25):
One small step for mankind. There you go.
Food and lifestyle patterns are also highly individual.
Some people thrive on a Mediterranean diet rich in fish,
olive oil, vegetables and even legumes.
Others find benefit from lower carb approaches, at least
temporarily, to reset the insulin sensitivity.
What matters most is whole, unprocessed foods, balance at
(09:45):
meals and removing extremes of sugar and refined carbs.
Get rid of that junk. The bottom line?
Insulin resistance doesn't develop overnight and it will
not disappear overnight. But with steady shifts in how we
eat, move, sleep and manage stress, the body can re
establish balance surprisingly quickly.
Within weeks, many people noticeimprovements in energy, mood,
weight management, and even lab values.
(10:07):
Now the next one we're going to talk about is the one that a lot
of people do not know, and that is migraines.
What is that migraine connection?
Migraines are often viewed as strictly A neurological
disorder, right? But emerging research shows they
are much more complex. 1 fascinating link that has gained
attention is the relationship between migraines and insulin
resistance. This connection highlights how
(10:28):
deeply metabolic health can influence the brain.
Insulin has another important role in vascular regulation.
Healthy insulin signaling allowsblood vessels to dilate
properly, maintaining steady blood flow to those tissues,
including the brain. When insulin resistance
develops, this regulation is impaired.
Blood vessels may constrict or dilate unpredictably.
(10:48):
Since migraines are closely tiedto abnormal blood vessel changes
in the brain, it's easy to see why insulin resistance can
contribute. Inflammation is another piece of
the bustle. Insulin resistance is often
associated with higher levels inflammatory markers like C
reactive protein and cytokines. Inflammation can make the
nervous system more sensitive and prone to overreact.
Migraines are thought to involveboth vascular changes and hyper
(11:11):
excitable nervous system, so increased inflammation makes the
brain more vulnerable to these attacks.
Blood sugar swings may be the most obvious link.
When meals are heavy and sugars refined carbs, blood sugar
spikes quickly. Insulin surges to handle it, and
often blood sugar drops rapidly afterward.
This crash can deprive the brainof steady fuel, triggering
headaches or migraines in those who have the sensitivity right.
(11:34):
Many people with migraines report that skipping meals are
indulging in sweets can set off an episode, right?
There's those times we have cravings and want like a Coke
from McDonald's, and man, it tastes so good.
But what do we get from it? Usually a migraine, right?
We think it's going to help and then it makes it worse.
So functional medicine practitioners often recommend
tracking symptoms alongside meals.
Start food tracking liquid tracking.
(11:56):
A simple journal can reveal powerful connections.
Maybe migraines happen more often after higher carb dinners,
longer gaps without food, or days of poor sleep.
Identifying these patterns help people make practical
adjustments, such as eating balanced meals or carrying
protein rich snacks. You may be working late, you may
be on your feet all day, may nothave time to stop and maybe got
(12:16):
to carry that protein bar with you, right?
That protein gel frog fuel, right?
It's a great one. Another one is nutrient
deficiencies. These also play a role.
For instance, low magnesium is associated with both insulin
resistance and migraines. Magnesium supports the blood
vessel relaxation, nerve signaling and energy metabolism
in the brain. Supplementation has been shown
(12:36):
to reduce migraine frequency in some studies.
Again, it's individualized because for example, if I take a
migraine supplement, for me it triggers A migraine.
So, you know, not everybody's deficient magnesium, many people
are, but it's individualized, right?
That's what you have to test out.
Then you have to think about other nutrients like B vitamins
and Co Q10. These also support both
(12:58):
metabolic and neurological health.
The relationship between insulinresistance and migraines
highlights why the whole body approach matters.
Treating migraines with pain relievers alone may only offer
temporary relief, but it doesn'taddress the underlying drivers.
By supporting insulin sensitivity through balanced
meals, regular exercise, stress reduction, and targeted
supplementation, many people experience fewer migraines or
(13:20):
reduce severity, Right. Maybe you're getting 5 migraines
a week, now you're getting 2. And before your migraines
severity was a 8 to 10. And now the two you're getting
are like a pain of a one to two.Or they're tolerable.
Take one step at a time. So now let's talk about one real
world example. Clients who adopt consistent
meal structures often find theirmigraines ease.
(13:42):
Instead of skipping breakfast then grabbing a sugary coffee
drink, you know during mid morning, they might eat eggs in
the morning with vegetables and avocado.
This stabilizes blood sugar and provides the brain with steady
fuel. Over time, those small changes
add up. Of course, migraines are
multifactorial, right? Hormonal changes, environmental
trigger, sleep disruptions, and genetics all play roles, but
(14:04):
insulin resistance is a modifiable factor.
It gives people an area of focusthat empowers them rather than
leaving them feeling with migraines that are
uncontrollable, right? The connection is clear.
When we support metabolic health, we support brain health.
Addressing insulin resistance isnot a cure for migraines, but it
can reduce one of the major triggers which will improve
quality of life for many people.So, as we always talk about,
(14:27):
supplements are never a substitute for foundational
lifestyle habits, but they can provide meaningful support for
improving insulin sensitivity and reducing that migraine risk.
What makes supplements particularly interesting is the
growing body of research showingthat certain nutrients and
compounds directly influence glucose metabolism,
inflammation, and vascular health.
(14:47):
One of the best studies is berberine.
This natural compound is found in plants like the barberry and
golden seal. Research shows improves insulin
sensitivity by activating AMPK. This is an enzyme that helps
regulate energy balance. Clinical trials have compared
the blood sugar lowering effect to standard medications, showing
significant improvements in fasting glucose and hemoglobin
(15:09):
A1C. Berberine may also support
cholesterol and triglyceride balance, making it valuable in
metabolic syndrome. Magnesium is another essential
nutrient, all right. Roughly half of adults in
developed countries do not get enough magnesium from their
diets, and deficiencies are common in those with insulin
resistance. Magnesium plays a role in over
300 enzymic reactions, includinginsulin signaling.
(15:31):
Supplementation has been shown to improve insulin sensitivity
in clinical trials. It also helps relax blood
vessels and calm overactive nerves.
And it's often the reason that many people use it for one of
their migraine protocols, awful lipoic acid.
Ala. This is a powerful antioxidant
that supports mitochondrial health.
Research shows it can improve insulin sensitivity and reduce
(15:52):
oxidative stress. It has also been used to help
with nerve related complicationsin diabetes.
Because migraines often involve mitochondria dysfunction and
oxidative stress in the brain, Ala may serve as dual benefits
here. Coenzyme Q10, right?
Coq 10. This is another mitochondrial
supporter. It's naturally produced in the
body but tends to decline with age.
(16:13):
Support suggests supplementationmay reduce the frequency of
migraines. Coq 10 also supports
cardiovascular metabolic health,and this makes it a strong
candidate for people with insulin resistance.
Another one be chromium. Chromium is a trace mineral
involved in carbohydrate metabolism.
Some studies show chromium supplementation can lower
fasting glucose and improve insulin signaling, though
(16:35):
results vary depending on the population that are studied.
Another one we always talk aboutis omega-3 fatty acids.
This is found in fish oil or algae oil and it's well
established for anti-inflammatory effects.
They may improve insulin sensitivity and support vascular
health, both of which are beneficial for those prone to
migraines. Another one, vitamin D Low
(16:55):
vitamin D status is widespread and linked insulin resistance.
Some studies suggest that restoring vitamin D levels can
improve insulin sensitivity and lower inflammation since vitamin
D also influences the immune system and brain health.
Remember, it takes time for yourlevels to go to optimal when you
take certain supplements, such as vitamin D, right?
Three to six months on average. You want to get those levels up.
(17:18):
Same with other supplements. Give it time.
It's important to note that supplements work best tailored
to the individual. Functional labs can check
nutrient levels and guide decisions.
For instance, magnesium can be tested in red blood cells,
vitamin D and serum, and Coq 10 through advanced panels such as
organic acid Test. Personalized guidance prevents
unnecessary supplementation and ensures effective dosing.
(17:39):
Remember at our practice we give20% off retail.
So those that shop on Amazon remember there's a lot of fake
products on Amazon. Looks legit but look at who's
selling the product. Often times the products such as
Now Brand or Pure Encapsulation,it looks legit, it looks
identical, but then you look where it's coming from.
It's not coming specifically from Amazon store, it's coming
(18:02):
from a third party. And then you wonder how come a
$70 product is selling for $19.00?
Well, because it's fake, so you have no idea what's in it.
So the integrative take away is simple.
Supplements are not that magic pill, but when you strategically
they can enhance your body's ability to restore insulin
sensitivity and lower inflammation and reduce migraine
triggers. So let's put it all together.
(18:23):
When people hear the term insulin resistance, they often
think it only applies to those with diabetes, right?
Only the diabetic gets that, andthat is not true.
The reality is that millions of people have insulin resistance
without knowing it, and it affects far more than just blood
sugar. From energy to weight to brain
health to migraines, insulin resistance has a wide reaching
effects. That's why from an integrative
(18:44):
approach, it makes such a difference.
What's the first step Reason we're doing these podcasts?
It's awareness. Many people are told their blood
sugar is normal, but a closer look reveals dysfunction years
before diabetes develops. That's why we run those
functional labs. That's why we look at those
symptoms. We want to understand what's
taking place and coach you on the right path.
You don't want it to show up in your blood labs when you go to
(19:07):
your medical doctor. Once it reaches that stage, you
know, sometimes you're far too gone.
I mean, there's still a lot of things that can be reversed, but
at that stage when it's detectedon your blood work, that's not
good. So traditional labs often rely
on fasting glucose, which may not rise until late in the
process. Functional markers like fasting
insulin or the Houma IR score, trends in your A1C, these all
(19:30):
provide early warnings. The second step is addressing
the root causes through lifestyle.
Nutrition is the foundation. Focus on protein, fat, and fiber
at meals while cutting back on refined carbs and added sugars.
Processed food is junk. You have to learn to get that
out of your diet. Now.
Is it hard? Very hard.
So I don't expect you to be perfect.
(19:51):
I don't think anybody needs to be perfect there.
You got to enjoy yourself too. Snack once in a while.
On the opposite side, you need to go for those Whole Foods,
meats and vegetables. That's where you need to focus
on. So both structured exercise and
daily activity are also important.
Remember walking after meals or standing more often train the
body to be more glucose effective.
(20:11):
Stress and sleep round out that picture as both can dramatically
influence insulin function. What would be the third step?
Anybody's guess? The third step is targeted
support supplements like berberine, magnesium, alpha
lipoic acid, Omega threes, Coq 10.
These all provide extra tools torestore that balance.
When used alongside a strong lifestyle foundation, they can
(20:33):
accelerate progress in supporting like brain function
and inflammation. Migraines highlight the
importance of the whole body view.
Instead of treating migraines asisolated headaches, we can ask
what imbalance is. Is your blood sugar?
Your insulin is your inflammation, fueling your
migraines by supporting metabolic health.
Many people find migraines are less frequent, less severe, or
(20:54):
easier to manage. Now the next thing, consistency.
This is the final piece. Insulin resistance develops over
years and reversing it requires steady habits.
It doesn't mean perfection, occasional indulgence, right?
Like I said, busy weeks happen. It doesn't mean we can't cheat
here and there, but you want to get on that right path.
Over time, those shifts compoundinto better energy, clearer
(21:17):
think and improve weight management and lower risk of
disease. Those that have migraines, those
that have stomach pains, you know, those that you know they
eat and have to run to the bathroom.
You realize how much food is notgood anymore like you thought it
was to where it's, hey, you knowwhat, I could drink this pop,
but it's going to give me a migraine.
Is it worth it? Or I'm going to eat this piece
(21:37):
of candy? A lot of people eat chocolate
triggers A migraine. Other people eat chocolate and
it may trigger severe stomach pain, right?
So then you step back and think,is this food worth it?
Then you learn to adjust your diet and say, you know what?
I'm no longer going to eat thosethings.
I'm going to learn to avoid. But you don't want to get to the
point where you avoid everything.
I've been there. It's a nightmare.
(21:58):
Coming back from that takes years and years where you
eliminate everything and then you get to the point where
you're so frustrated with eatingto where you eat limited things
and then your own brain will trigger these migraines or
stomach pain when the food's noteven doing it anymore.
So you may not even have that. It's triggering because you're
thinking about it. So it's one of the things get on
the right path, start food tracking, do a food sensitivity
(22:20):
test. You know, address these
supplements, right? You have the option here to take
certain supplements recommended,test them out, you know, give it
at least a month, two months, try it, see how it's working for
you, see if you see a change. And then if you still need help,
then you're welcome to come, youknow, to us.
But either or you could come to us directly right away and we
(22:41):
can get you on the right path, or you could try these things
out, then come to us. So again, at Mindful Objective
Integrative Health, we help people on those root causes
behind their symptoms using those functional labs and
personalized protocols specific to you.
We also have the ability to get you those supplements at 20% off
retail. You could just go up to the
website, sign up. You do not have to be a customer
(23:02):
of ours, but you do have to signup to get our discount.
So our goal is to empower peoplewith knowledge and the tool
support their body naturally. The empowering message is this,
insulin resistance is not a lifesentence.
The body has a way to adapt itself and heal itself.
By focus on Whole Foods, regularmovement, stress reduction,
sleep and targeted nutrients, you can create an environment
(23:23):
that your body thrives not just in terms of blood sugar, but in
every aspect of health. Remember, it's up to you.
It's an individualized approach.Remember, each body is an
individual, So what works for one may not work for the other.
And remember, if you need help or guidance, that's what we're
here for. Well, this wraps up today's
episode of Mindful Objective. We explored insulin resistance,
(23:45):
how it develops, why it matters,and what you do to support your
body through whole nutrition, lifestyle and targeted
supplementations. Again, reach out for that 20%
off. You can get it via the website
and as always, remember this information shared here is for
educational purposes only and should never be taken as medical
advice. Always consult with your
qualified healthcare provider before making changes to your
(24:06):
health plan. Thanks for listening and until
next time, stay mindful, stay healthy, and stay empowered.
Welcome back to Mindful Objective, the show where we
explore health through an integrative and practical lens.
I'm your host, Doctor Daniel Sproule, integrative health
practitioner professor. Today we're talking about
insulin resistance. This is one of the most yet
overlooked drivers of fatigue, weight gain, brain fog, and even
migraines. It's condition that quietly
develops over years, often before blood sugar ever shows as
(00:22):
high on lab work. But left unchecked, it fuels
inflammation, hormone imbalancesand long term risk for chronic
illness. In this episode, we'll breakdown
what insulin resistance is, how it affects the body and the
connections to migraines, and the steps you could take from an
integrative health perspective to support balance.
As always, this shows for educational purposes only, we do
not diagnose, treat or cure any illness.
(00:43):
Or so let's go ahead and get into it.
Insulin is one of the most important hormones in the human
body, yet most people only thinkabout it in context of diabetes.
In the reality, insulin has far reaching effects of energy, a
metabolism, and even your brain health.
At its core, insulin acts like akey.
Its job is to unlock the door ofyour cells so that glucose or
blood sugar can move from the bloodstream into those cells
(01:06):
where it can be used to create energy.
So when the system works, it's smooth and efficient.
After a meal, blood sugar rises,the pancreas releases insulin,
and cells respond by taking in glucose levels come back down
and balance is restored. But when cells stop responding
properly, insulin, something called insulin resistance,
develops. In this state, the key still
(01:26):
tries to open the door, but the becomes sticky.
The pancreas must produce more and more insulin to get that job
done. In the beginning, blood sugar
may still appear normal because the body is compensating by
pumping out extra insulin, but underneath the surface the
system is strained. Chronically elevated insulin can
drive fat storage, disrupt hormones and increase
(01:46):
inflammation. Over time, if no changes are
made, blood sugars will start torise, leading to pre diabetes
and type 2 diabetes. The early signs of insulin
resistance are easy to miss. Common ones include constant
fatigue, sugar cravings, difficulty losing weight despite
dike, when energy crashes after meals, and carrying more fat
around the waistline. Some people also report feeling
(02:07):
irritable if they go too long without eating and they may have
brain fog in the afternoon. Women may experience cycle
irregularities, fertility changes, and conditions like
PCOS, which is strongly tied to insulin dysfunction.
One of the biggest concerns is that insulin resistance rarely
comes alone. It often occurs as part of what
we know as metabolic syndrome. This cluster includes high
(02:29):
triglycerides, low HDL cholesterol, elevated blood
pressure, increased waist circumference, and rising blood
sugar. Together, these factors raise
risk for cardiovascular disease and other chronic conditions.
But what many people don't realize is that insulin
resistance is not just a metabolic issue, It's also a
brain issue. Insulin has receptors in the
(02:50):
brain where it regulates transmitters, memory, and blood
flow. When those receptors become
resistant, the risk of cognitivedecline increases.
Some research has even referred Alzheimer's disease as type 3
diabetes because of how stronglyinsulin resistance affects brain
function. Think about that, type 3
diabetes, Alzheimer's disease, you know, that's a new term.
(03:12):
So what's another thing tied to this?
Migraines. This is also tied to the
picture. Research shows that people with
insulin resistance are most likely to suffer from migraines.
What's one thing a lot of peopledo not know, right?
Migraines, insulin, right? Am I eating too much sugar?
Is my body not processing that? But yes, it's known to trigger
migraines. 1 explanation involves vascular tone.
(03:34):
Insulin helps control how blood vessels expand and contract.
When resistance occurs, blood vessels may respond abnormally,
leading to sudden constriction and dilation that can trigger
migraine attacks. Another explanation involves
blood sugar swings. Eating high sugar meals can
cause a rapid spike in blood sugar followed by a sharp drop.
That crash can stress the brain and trigger pain pathways
(03:55):
associated with migraines. That's why you may hear
different neurologist that focuson migraines say, hey, focus on
eating more meat, less carbs. Why do they say that?
Because of that blood release from the stomach to the brain.
But understanding this bigger picture is important.
Too often health concerns are treated in isolation.
We see it all the time. Weight issues are addressed with
(04:17):
one strategy by itself, migraines with another, and
brain fog with yet another. But when we step back, we see
that insulin resistance may be athread that's connecting them
all. Identifying it early opens the
door for prevention and gives people a chance to restore
balance before bigger problems arise.
And that's where we go back to when we suggest different
functional labs. We look at these functional labs
(04:40):
or, you know, even your regular blood work from your medical
doctor and say, yes, you can't just look at that one thing
alone, right? If we look at your organic acid
test, we look at that food sensitivity test.
If we look at certain conditionsof energy, brain fog, we also
look at heavy metals, right? Then how does that correlate to
your blood work? How does that correlate to your
(05:00):
organic acid test, Food sensitivity test?
You're having migraines. OK, Did we look at your blood
work? Did we look at your organic acid
test? Did we look at food
sensitivities? Like they all go hand in hand
And you see on the medical side to where a lot of medical
doctors or that medical practice, that's not the
direction they take. They just look at labs and say,
yes, you're fine based on symptoms.
(05:21):
Take this prescription. Us, on the other hand, coming
from a health coach perspective,we look at that whole picture,
right? Let's look at all those labs.
Let's not make a recommendation just based on this one marker
right here. Let's look at what else is out
there, what is out of balance that's causing this marker to be
bad. So again, there's a lot that
goes into this. It's not a easy, oh, look at my
(05:44):
labs and this is what I have. There's way more to it, so the
take away is clear, right? Insulin resistance is common,
underdiagnosed often, like majorly underdiagnosed, and it's
deeply influential. By learning how it develops,
what it looks like, and why it matters, we create a foundation
that makes meaningful change, right?
When we talk about reducing insulin resistance, that
(06:05):
conversation must begin with what lifestyle medications can
be helpful in certain cases, butresearch consistently shows that
food choices, daily habits, and activity patterns are the most
powerful tools to improve. How about a response to that
insulin? One of the first areas to look
at is nutrition. Food that rapidly raises blood
sugar, like white bread, pastry soda, candy, and many processed
(06:27):
snacks, place extra demand on the pancreas.
Each spike in blood sugar requires the body to release
more insulin. Over time, these repeated surges
contribute to insulin resistance.
On the other hand, Whole Foods that digest slowly create a
gentler response, lowering that burden on the body.
Any kind of meat out there high protein digest a lot slower than
these carbs. The concept of protein, fat, and
(06:49):
fiber balance at meals is simplyyet transformative.
Protein slows digestion and supports muscle repair.
Healthy fats like those from olive oil, avocados, nuts, and
fatty fish help stabilize blood sugar and provide satiety.
Fiber from vegetables, legumes and whole grain slow the
absorption of glucose. For instance, eating in chicken
breast with roasted vegetables and olive oil leads to a very
(07:11):
different blood sugar curve thaneating a bowl of pasta with
white bread. Meal timing also plays a role.
In today's world, people often snack from morning until night,
keeping insulin elevated all day.
That's a lot of us right there. Guilty, right?
For many, reducing constant grazing and shifting back to
three balance meals is enough tolower overall insulin levels.
Some may experiment with intermittent fasting, such as 12
(07:33):
to 14 hour overnight fast. This allows the body to do a
reset. However, fasting isn't ideal for
everyone. Women with hormone imbalances or
people prone to migraines may find going too long without food
makes those symptoms a lot worse.
That is why personalization approach is key, listening to
how your body responds. Exercise is another cornerstone.
(07:55):
Muscles act as a sponge for glucose.
When you walk, lift weights, or do physical activity, your
muscles pull in glucose from thebloodstream even without
insulin. Both aerobic exercise and
resistance training are both valuable.
A brisk 20 minute walk after meals has been shown to blunt
blood sugar spikes. Meanwhile, resistance training
builds lean muscle, which increases overall glucose
(08:16):
storage capacity. Stress is another often
overlooked factor. A hormone cortisol, released
during chronic stress raises blood sugar.
If someone is stressed all the time, whether from work, family
pressures, or even hidden stressors like poor gut health,
insulin resistance worsens. That's why practices such as
deep breathing, meditation, journaling and prayer are not
just extras, but powerful tools to improve metabolic health.
(08:40):
Sleep is equally critical. Research shows that even one
night, a poor sleep can temporarily increase insulin
resistance the next day. Overtime, inconsistent or low
quality sleep contributes to weight gain, sugar cravings, and
even energy crashes. Prioritizing 7 to 9 hours of
restorative sleep can dramatically improve the way
your body handles blood sugar. So what does that mean?
(09:02):
From integrative health perspective, the goal is not
perfection, but consistency. How often do we say that one
might start with small, sustainable habits.
What could this be? Adding a serving of vegetables
to lunch or dinner, right? Committing to a 10 minute walk
after a meal? Setting consistent bedtimes over
weeks and months. These habits build on each other
and create lasting change. Slow change at a time, right?
(09:25):
One small step for mankind. There you go.
Food and lifestyle patterns are also highly individual.
Some people thrive on a Mediterranean diet rich in fish,
olive oil, vegetables and even legumes.
Others find benefit from lower carb approaches, at least
temporarily, to reset the insulin sensitivity.
What matters most is whole, unprocessed foods, balance at
(09:45):
meals and removing extremes of sugar and refined carbs.
Get rid of that junk. The bottom line?
Insulin resistance doesn't develop overnight and it will
not disappear overnight. But with steady shifts in how we
eat, move, sleep and manage stress, the body can re
establish balance surprisingly quickly.
Within weeks, many people noticeimprovements in energy, mood,
weight management, and even lab values.
(10:07):
Now the next one we're going to talk about is the one that a lot
of people do not know, and that is migraines.
What is that migraine connection?
Migraines are often viewed as strictly A neurological
disorder, right? But emerging research shows they
are much more complex. 1 fascinating link that has gained
attention is the relationship between migraines and insulin
resistance. This connection highlights how
(10:28):
deeply metabolic health can influence the brain.
Insulin has another important role in vascular regulation.
Healthy insulin signaling allowsblood vessels to dilate
properly, maintaining steady blood flow to those tissues,
including the brain. When insulin resistance
develops, this regulation is impaired.
Blood vessels may constrict or dilate unpredictably.
(10:48):
Since migraines are closely tiedto abnormal blood vessel changes
in the brain, it's easy to see why insulin resistance can
contribute. Inflammation is another piece of
the bustle. Insulin resistance is often
associated with higher levels inflammatory markers like C
reactive protein and cytokines. Inflammation can make the
nervous system more sensitive and prone to overreact.
Migraines are thought to involveboth vascular changes and hyper
(11:11):
excitable nervous system, so increased inflammation makes the
brain more vulnerable to these attacks.
Blood sugar swings may be the most obvious link.
When meals are heavy and sugars refined carbs, blood sugar
spikes quickly. Insulin surges to handle it, and
often blood sugar drops rapidly afterward.
This crash can deprive the brainof steady fuel, triggering
headaches or migraines in those who have the sensitivity right.
(11:34):
Many people with migraines report that skipping meals are
indulging in sweets can set off an episode, right?
There's those times we have cravings and want like a Coke
from McDonald's, and man, it tastes so good.
But what do we get from it? Usually a migraine, right?
We think it's going to help and then it makes it worse.
So functional medicine practitioners often recommend
tracking symptoms alongside meals.
Start food tracking liquid tracking.
(11:56):
A simple journal can reveal powerful connections.
Maybe migraines happen more often after higher carb dinners,
longer gaps without food, or days of poor sleep.
Identifying these patterns help people make practical
adjustments, such as eating balanced meals or carrying
protein rich snacks. You may be working late, you may
be on your feet all day, may nothave time to stop and maybe got
(12:16):
to carry that protein bar with you, right?
That protein gel frog fuel, right?
It's a great one. Another one is nutrient
deficiencies. These also play a role.
For instance, low magnesium is associated with both insulin
resistance and migraines. Magnesium supports the blood
vessel relaxation, nerve signaling and energy metabolism
in the brain. Supplementation has been shown
(12:36):
to reduce migraine frequency in some studies.
Again, it's individualized because for example, if I take a
migraine supplement, for me it triggers A migraine.
So, you know, not everybody's deficient magnesium, many people
are, but it's individualized, right?
That's what you have to test out.
Then you have to think about other nutrients like B vitamins
and Co Q10. These also support both
(12:58):
metabolic and neurological health.
The relationship between insulinresistance and migraines
highlights why the whole body approach matters.
Treating migraines with pain relievers alone may only offer
temporary relief, but it doesn'taddress the underlying drivers.
By supporting insulin sensitivity through balanced
meals, regular exercise, stress reduction, and targeted
supplementation, many people experience fewer migraines or
(13:20):
reduce severity, Right. Maybe you're getting 5 migraines
a week, now you're getting 2. And before your migraines
severity was a 8 to 10. And now the two you're getting
are like a pain of a one to two.Or they're tolerable.
Take one step at a time. So now let's talk about one real
world example. Clients who adopt consistent
meal structures often find theirmigraines ease.
(13:42):
Instead of skipping breakfast then grabbing a sugary coffee
drink, you know during mid morning, they might eat eggs in
the morning with vegetables and avocado.
This stabilizes blood sugar and provides the brain with steady
fuel. Over time, those small changes
add up. Of course, migraines are
multifactorial, right? Hormonal changes, environmental
trigger, sleep disruptions, and genetics all play roles, but
(14:04):
insulin resistance is a modifiable factor.
It gives people an area of focusthat empowers them rather than
leaving them feeling with migraines that are
uncontrollable, right? The connection is clear.
When we support metabolic health, we support brain health.
Addressing insulin resistance isnot a cure for migraines, but it
can reduce one of the major triggers which will improve
quality of life for many people.So, as we always talk about,
(14:27):
supplements are never a substitute for foundational
lifestyle habits, but they can provide meaningful support for
improving insulin sensitivity and reducing that migraine risk.
What makes supplements particularly interesting is the
growing body of research showingthat certain nutrients and
compounds directly influence glucose metabolism,
inflammation, and vascular health.
(14:47):
One of the best studies is berberine.
This natural compound is found in plants like the barberry and
golden seal. Research shows improves insulin
sensitivity by activating AMPK. This is an enzyme that helps
regulate energy balance. Clinical trials have compared
the blood sugar lowering effect to standard medications, showing
significant improvements in fasting glucose and hemoglobin
(15:09):
A1C. Berberine may also support
cholesterol and triglyceride balance, making it valuable in
metabolic syndrome. Magnesium is another essential
nutrient, all right. Roughly half of adults in
developed countries do not get enough magnesium from their
diets, and deficiencies are common in those with insulin
resistance. Magnesium plays a role in over
300 enzymic reactions, includinginsulin signaling.
(15:31):
Supplementation has been shown to improve insulin sensitivity
in clinical trials. It also helps relax blood
vessels and calm overactive nerves.
And it's often the reason that many people use it for one of
their migraine protocols, awful lipoic acid.
Ala. This is a powerful antioxidant
that supports mitochondrial health.
Research shows it can improve insulin sensitivity and reduce
(15:52):
oxidative stress. It has also been used to help
with nerve related complicationsin diabetes.
Because migraines often involve mitochondria dysfunction and
oxidative stress in the brain, Ala may serve as dual benefits
here. Coenzyme Q10, right?
Coq 10. This is another mitochondrial
supporter. It's naturally produced in the
body but tends to decline with age.
(16:13):
Support suggests supplementationmay reduce the frequency of
migraines. Coq 10 also supports
cardiovascular metabolic health,and this makes it a strong
candidate for people with insulin resistance.
Another one be chromium. Chromium is a trace mineral
involved in carbohydrate metabolism.
Some studies show chromium supplementation can lower
fasting glucose and improve insulin signaling, though
(16:35):
results vary depending on the population that are studied.
Another one we always talk aboutis omega-3 fatty acids.
This is found in fish oil or algae oil and it's well
established for anti-inflammatory effects.
They may improve insulin sensitivity and support vascular
health, both of which are beneficial for those prone to
migraines. Another one, vitamin D Low
(16:55):
vitamin D status is widespread and linked insulin resistance.
Some studies suggest that restoring vitamin D levels can
improve insulin sensitivity and lower inflammation since vitamin
D also influences the immune system and brain health.
Remember, it takes time for yourlevels to go to optimal when you
take certain supplements, such as vitamin D, right?
Three to six months on average. You want to get those levels up.
(17:18):
Same with other supplements. Give it time.
It's important to note that supplements work best tailored
to the individual. Functional labs can check
nutrient levels and guide decisions.
For instance, magnesium can be tested in red blood cells,
vitamin D and serum, and Coq 10 through advanced panels such as
organic acid Test. Personalized guidance prevents
unnecessary supplementation and ensures effective dosing.
(17:39):
Remember at our practice we give20% off retail.
So those that shop on Amazon remember there's a lot of fake
products on Amazon. Looks legit but look at who's
selling the product. Often times the products such as
Now Brand or Pure Encapsulation,it looks legit, it looks
identical, but then you look where it's coming from.
It's not coming specifically from Amazon store, it's coming
(18:02):
from a third party. And then you wonder how come a
$70 product is selling for $19.00?
Well, because it's fake, so you have no idea what's in it.
So the integrative take away is simple.
Supplements are not that magic pill, but when you strategically
they can enhance your body's ability to restore insulin
sensitivity and lower inflammation and reduce migraine
triggers. So let's put it all together.
(18:23):
When people hear the term insulin resistance, they often
think it only applies to those with diabetes, right?
Only the diabetic gets that, andthat is not true.
The reality is that millions of people have insulin resistance
without knowing it, and it affects far more than just blood
sugar. From energy to weight to brain
health to migraines, insulin resistance has a wide reaching
effects. That's why from an integrative
(18:44):
approach, it makes such a difference.
What's the first step Reason we're doing these podcasts?
It's awareness. Many people are told their blood
sugar is normal, but a closer look reveals dysfunction years
before diabetes develops. That's why we run those
functional labs. That's why we look at those
symptoms. We want to understand what's
taking place and coach you on the right path.
You don't want it to show up in your blood labs when you go to
(19:07):
your medical doctor. Once it reaches that stage, you
know, sometimes you're far too gone.
I mean, there's still a lot of things that can be reversed, but
at that stage when it's detectedon your blood work, that's not
good. So traditional labs often rely
on fasting glucose, which may not rise until late in the
process. Functional markers like fasting
insulin or the Houma IR score, trends in your A1C, these all
(19:30):
provide early warnings. The second step is addressing
the root causes through lifestyle.
Nutrition is the foundation. Focus on protein, fat, and fiber
at meals while cutting back on refined carbs and added sugars.
Processed food is junk. You have to learn to get that
out of your diet. Now.
Is it hard? Very hard.
So I don't expect you to be perfect.
(19:51):
I don't think anybody needs to be perfect there.
You got to enjoy yourself too. Snack once in a while.
On the opposite side, you need to go for those Whole Foods,
meats and vegetables. That's where you need to focus
on. So both structured exercise and
daily activity are also important.
Remember walking after meals or standing more often train the
body to be more glucose effective.
(20:11):
Stress and sleep round out that picture as both can dramatically
influence insulin function. What would be the third step?
Anybody's guess? The third step is targeted
support supplements like berberine, magnesium, alpha
lipoic acid, Omega threes, Coq 10.
These all provide extra tools torestore that balance.
When used alongside a strong lifestyle foundation, they can
(20:33):
accelerate progress in supporting like brain function
and inflammation. Migraines highlight the
importance of the whole body view.
Instead of treating migraines asisolated headaches, we can ask
what imbalance is. Is your blood sugar?
Your insulin is your inflammation, fueling your
migraines by supporting metabolic health.
Many people find migraines are less frequent, less severe, or
(20:54):
easier to manage. Now the next thing, consistency.
This is the final piece. Insulin resistance develops over
years and reversing it requires steady habits.
It doesn't mean perfection, occasional indulgence, right?
Like I said, busy weeks happen. It doesn't mean we can't cheat
here and there, but you want to get on that right path.
Over time, those shifts compoundinto better energy, clearer
(21:17):
think and improve weight management and lower risk of
disease. Those that have migraines, those
that have stomach pains, you know, those that you know they
eat and have to run to the bathroom.
You realize how much food is notgood anymore like you thought it
was to where it's, hey, you knowwhat, I could drink this pop,
but it's going to give me a migraine.
Is it worth it? Or I'm going to eat this piece
(21:37):
of candy? A lot of people eat chocolate
triggers A migraine. Other people eat chocolate and
it may trigger severe stomach pain, right?
So then you step back and think,is this food worth it?
Then you learn to adjust your diet and say, you know what?
I'm no longer going to eat thosethings.
I'm going to learn to avoid. But you don't want to get to the
point where you avoid everything.
I've been there. It's a nightmare.
(21:58):
Coming back from that takes years and years where you
eliminate everything and then you get to the point where
you're so frustrated with eatingto where you eat limited things
and then your own brain will trigger these migraines or
stomach pain when the food's noteven doing it anymore.
So you may not even have that. It's triggering because you're
thinking about it. So it's one of the things get on
the right path, start food tracking, do a food sensitivity
(22:20):
test. You know, address these
supplements, right? You have the option here to take
certain supplements recommended,test them out, you know, give it
at least a month, two months, try it, see how it's working for
you, see if you see a change. And then if you still need help,
then you're welcome to come, youknow, to us.
But either or you could come to us directly right away and we
(22:41):
can get you on the right path, or you could try these things
out, then come to us. So again, at Mindful Objective
Integrative Health, we help people on those root causes
behind their symptoms using those functional labs and
personalized protocols specific to you.
We also have the ability to get you those supplements at 20% off
retail. You could just go up to the
website, sign up. You do not have to be a customer
(23:02):
of ours, but you do have to signup to get our discount.
So our goal is to empower peoplewith knowledge and the tool
support their body naturally. The empowering message is this,
insulin resistance is not a lifesentence.
The body has a way to adapt itself and heal itself.
By focus on Whole Foods, regularmovement, stress reduction,
sleep and targeted nutrients, you can create an environment
(23:23):
that your body thrives not just in terms of blood sugar, but in
every aspect of health. Remember, it's up to you.
It's an individualized approach.Remember, each body is an
individual, So what works for one may not work for the other.
And remember, if you need help or guidance, that's what we're
here for. Well, this wraps up today's
episode of Mindful Objective. We explored insulin resistance,
(23:45):
how it develops, why it matters,and what you do to support your
body through whole nutrition, lifestyle and targeted
supplementations. Again, reach out for that 20%
off. You can get it via the website
and as always, remember this information shared here is for
educational purposes only and should never be taken as medical
advice. Always consult with your
qualified healthcare provider before making changes to your
(24:06):
health plan. Thanks for listening and until
next time, stay mindful, stay healthy, and stay empowered.
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