The Insulin-Energy Connection: Breaking Free from Chronic Fatigue
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Time to read 3 min
Are you constantly tired, struggling with energy crashes, or feeling drained no matter what you do? Insulin, a hormone often only associated with blood sugar, plays a vital role in your energy levels, weight, and mental clarity. In this post, you’ll learn how lifestyle factors, like diet and fasting, can impact its sensitivity and help restore your energy. Let’s explore how to support healthy levels of this hormone with actionable tips for overcoming fatigue and feeling your best.
What Insulin Really Does
Many people think its only job is to regulate blood sugar, but its role is far more complex. Insulin is deeply involved in multiple bodily functions, including hormone balance, appetite, and even mental clarity. High insulin levels can contribute to weight gain, brain fog, and more.
Its main functions include:
Blood Sugar Regulation: Helps cells absorb glucose for energy.
Hormone Interactions: It works with hormones like leptin, which regulates appetite and metabolism.
Storage and Utilization of Energy: Excess glucose is stored as fat, which can lead to weight gain if it is too high.
How to Support Insulin Naturally
Restoring healthy insulin levels doesn’t require drastic changes. Here are some science-backed methods to support its sensitivity and boost your energy.
1. Try Intermittent Fasting
Intermittent fasting is a simple yet effective method for managing this hormone. Limiting your eating window can reduce the number of times insulin spikes throughout the day, supporting more stable blood sugar and better energy.
Caloric restriction or fasting helps improve insulin sensitivity and reduce inflammation, extending lifespan. Even a moderate caloric restriction can improve its levels (source: NCBI ).
Try a 16:8 fasting window , where you fast for 16 hours and eat within an 8-hour period.
Avoid fasting extremes; start with a manageable fasting window that fits your routine.
2. Embrace Cold Exposure
Cold exposure may sound intense, but it’s a powerful tool for reducing insulin resistance and boosting metabolism. Research shows that shivering or cold therapy can improve insulin sensitivity by activating brown fat, a type of healthy fat that promotes energy use rather than storage.
Cold showers and cold plunges stimulate brown fat, which can reduce resistance by up to 43% (source: PubMed ).
Begin with a 30-second cold shower and gradually increase the time.
Try outdoor activities in colder weather as a natural way to get cold exposure.
3. Focus on Healthy Fats
Not all fats are created equal when it comes to supporting this hormone. Polyunsaturated and monounsaturated fats (found in foods like salmon, flaxseed, and olive oil) improve insulin sensitivity and support brain and heart health.
Foods high in healthy fats include:
Fatty Fish: Salmon, sardines, and tuna
Nuts and Seeds: Flaxseed, chia seeds, and Brazil nuts
Healthy Oils: Olive oil and cod liver oil
Research suggests that unsaturated fats help lower insulin resistance and reduce inflammation. Polyunsaturated fats (PUFAs) in particular can benefit metabolic health and insulin regulation (source: Food Struct ).
Take Control of Your Energy with These Changes
Implementing these changes can help improve insulin sensitivity, resulting in better energy, focus, and long-term health. You don’t have to make drastic changes overnight—start with one or two of the tips above and see how your body responds.
Supplements can provide an additional layer of support when it comes to managing this hormone.
Two of the most effective supplements are Resveratrol and Berberine .
Resveratrol: Known for its anti-aging benefits, resveratrol can help reduce blood sugar levels and improve insulin sensitivity, making it a key supplement for managing energy and health. You can find it in MSW Nutrition’s Mitochondriac supplement ( NCBI ).
Berberine: This compound helps manage blood sugar and improves insulin resistance, which is beneficial for metabolic health (source: NCBI ).
Our Berberine Plus works to naturally regulate blood sugar and improve insulin response with highly bioavailable Berberine, known to enhance glucose metabolism. Paired with Liver Boost , which supports detox pathways and hormone balance, this duo targets the root causes that impact blood sugar stability.
Together, they provide a holistic approach to help you maintain steady energy, reduce cravings, and support metabolic health—naturally. Feel the difference with a balanced metabolism.
Simple Steps to Improve Insulin and Boost Energy
Insulin is far more than a blood sugar regulator—it’s a hormone that impacts energy, appetite, and even mental clarity. By implementing small lifestyle changes, like fasting, eating more healthy fats, and incorporating cold exposure, you can support insulin health and combat fatigue. Supplements such as resveratrol and berberine offer added support to keep insulin levels in check, helping you feel more energized and focused.
Quick Tips for Supporting Insulin Levels Naturally:
Start fasting gradually, such as with a 16:8 window.
Use cold exposure for 30 seconds to a minute.
Incorporate healthy fats like those found in nuts, seeds, and fatty fish.
Try Resveratrol and Berberine as additional support.
By making these manageable adjustments, you can significantly reduce fatigue and boost overall health.
References
“Caloric Restriction and Its Benefits.” NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8071299/
“Cold Exposure and Insulin Sensitivity.” PubMed: https://pubmed.ncbi.nlm.nih.gov/26147760/
“Impact of Polyunsaturated Fats on Insulin.” Food Struct: https://foodstruct.com/list/foods-high-in-fatty-acids-total-polyunsaturated
“Resveratrol and Insulin Resistance.” NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165300/
“Berberine’s Role in Insulin Resistance.” NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6434235/
