Why Working Adults Should be Testing their Insulin Levels: A Comprehensive Guide

As an adult living a busy lifestyle, your health and longevity may not always be top of mind. However, there are certain biomarkers that provide insight into your overall health and risk of disease that are worth paying attention to.

One of the most important is your fasting insulin level. This hormone plays a key role in metabolism and energy use in your body, and elevated levels can have damaging effects over time. Unchecked, high insulin is linked to weight gain, high blood pressure, high cholesterol, and even an increased risk of cancer or Alzheimer's disease.

While the impacts may not be immediately felt, the cumulative damage of chronically high insulin can significantly reduce lifespan and quality of life during your later years. Understanding your insulin levels, why they matter, and how to improve them is key to living well and enjoying a long, healthy life.

TLDR: Your fasting insulin level is an important indicator of your overall health

• High fasting insulin levels can is associated with increased risk of diseases like diabetes, high blood pressure, and high cholesterol.
• High insulin levels over time can lead to weight gain, health problems, and reduced lifespan.
• You can manage your insulin levels through diet changes and medication to improve your health and longevity.
• Having optimal insulin levels is key to living a long and healthy life.

What Is Insulin and Why Does It Matter?

What Is Insulin?

Insulin is a hormone produced by your pancreas that regulates the amount of glucose in your blood. When you eat, your blood sugar levels rise, and insulin helps move the excess glucose from your blood into your cells to be used for energy.

What Do High Insulin Levels Mean?

Higher than normal fasting insulin levels, known as hyperinsulinemia, can indicate your cells have become resistant to insulin and are not responding properly.

This impairs your body’s ability to control blood sugar levels and can lead to weight gain, high blood pressure, and other health issues over time if not managed.

High Insulin and Disease Risk: The Research

Several studies have found a link between chronically high insulin levels, known as hyperinsulinemia, and various health risks.

According to research, prolonged exposure to excess insulin may accelerate aging and increase the chance of disease.

• A 15-year study of over 1,000 middle-aged adults found that those with higher fasting insulin levels had nearly a 50% greater risk of developing diabetes and were more prone to weight gain. Participants with the highest insulin levels were also more likely to develop high blood pressure and high cholesterol, two contributors to heart disease.
• Other research shows hyperinsulinemia may promote the growth of certain cancer cells, especially colon and breast cancer. Insulin stimulates cell proliferation and inhibits cell death, which can aid the formation and spread of tumors.
• Chronically elevated insulin is also linked to cognitive decline and may increase the risk of Alzheimer’s disease and other dementias. Excess insulin in the brain can lead to plaque buildup and impair memory.

Why Insulin is Especially Important for Working Adults

For working adults, high stress and poor lifestyle habits like lack of exercise, excess body weight, smoking, and unhealthy diets can all contribute to elevated insulin levels.

Long hours and demanding jobs often mean skipping meals, eating at irregular times, and consuming high-calorie, processed convenience foods. Many working adults also struggle to find time for exercise and fitness activities.

These factors can cause insulin resistance over time. When under stress, the body produces more stress hormones that interfere with insulin's ability to regulate blood sugar.

Excess weight, especially abdominal fat, strains the pancreas and reduces its effectiveness in secreting insulin. Smoking damages blood vessels and cells, impairing their response to insulin. And diets high in refined carbohydrates and sugars lead to frequent spikes in blood glucose, overworking the pancreas.

Insulin Resistance and Pre-Diabetes: What to Watch For

If you are an working adult concerned with longevity and overall health, monitoring your insulin levels is crucial. Insulin resistance and pre-diabetes are conditions that often have no symptoms, but early detection can help prevent the progression to Type 2 diabetes through lifestyle changes and medication.

Watch For Warning Signs

Some signs that you may have insulin resistance or pre-diabetes include:

• Increased hunger and thirst. Due to your cells not responding properly to insulin, your body may produce more of the hormone, causing an increase in appetite and thirst.
• Fatigue. Because your cells are unable to access the glucose in your bloodstream effectively, you may feel excessively tired.
• Weight gain. Insulin resistance makes it difficult for your body's cells to utilize blood glucose and fat for energy. This can lead to weight gain, especially around the waist.
• High blood pressure. Insulin resistance can elevate blood pressure by causing fluid retention and narrowing of blood vessels.
• Abnormal cholesterol levels. High insulin levels in your blood can raise triglyceride levels and decrease HDL ("good") cholesterol.

If you experience these warning signs, you should request blood tests from a doctor to check for pre-diabetes or insulin resistance, including fasting blood glucose, A1C, and fasting insulin levels.

Ideal Fasting Insulin Range and Frequency of Testing

To properly manage your insulin levels and overall health, it is important to understand your fasting insulin range and how often you should have it tested.

Ideal Levels: Between 3 to 5 μU/mL.

According to medical guidelines, the ideal fasting insulin level for most adults is between 3 to 5 μU/mL.

Fasting insulin levels higher than 5 μU/mL can indicate insulin resistance and increase the risk of health conditions like diabetes, heart disease, and obesity over time.

Above 45: Test Every 1-2 Years

It is recommended that adults over the age of 45 have their fasting insulin tested every 1 to 2 years, especially those with a family history of diabetes or heart disease. More frequent testing, such as every 6 to 12 months, may be needed for individuals who have prediabetes or are overweight.

Mito Health's flagship package, priced at $499, offers testing for insulin as well as 66 other carefully curated biomarkers that provide insight into various aspects of your health - this comprehensive suite of tests allows for early detection of cancer, heart disease, neurodegenerative disorders, diabetes and more.

In addition to testing, you will receive a personalized health optimization plan from our doctors incorporating supplements, nutrition, exercise and sleep strategies, discounted pricing for specialized additional tests, and access to exclusive health and longevity events.

Lifestyle Changes to Optimize Insulin Levels

To optimize your insulin levels and overall health as a working adult, making targeted lifestyle changes is key.

Dietary Changes

Adjusting your diet is one of the most impactful ways to improve insulin sensitivity and stabilize blood sugar. Focus on whole foods like leafy greens, fatty fish, nuts, and lean proteins. Limit processed grains, sugar, and red meat. Some recommendations:

• Eat more fiber from vegetables, fruits, and whole grains. Aim for 25-30 grams per day. Fiber slows carb absorption and reduces insulin spikes.
• Increase healthy fats such as olive oil, nuts, and avocados. They do not cause insulin release and help you feel full.
• Reduce refined carbs and sugar. These cause excessive insulin secretion and inflammation in the body. Limit sweets, white flour, and sugary drinks.
• Eat protein with each meal, especially breakfast. Protein has little effect on insulin and helps maintain muscle mass as you age. Good options include eggs, fish, chicken, beans, and yogurt.
• Stay hydrated and drink plenty of water. Dehydration stresses the body and may raise insulin levels.

Exercise Regularly

Exercise is vital for insulin sensitivity and longevity. Aim for at least 30 minutes a day 5 days a week of moderate activity such as walking, jogging, strength training, or yoga. Some tips:

• Focus on a combination of cardiovascular exercise and strength training. Aerobic exercise burns calories and improves insulin sensitivity while weight training builds muscle which aids glucose uptake.
• Start slowly and build up your endurance over time. Even light activity like walking can help. The key is to move regularly and frequently.
• Try high intensity interval training (HIIT) which involves short bursts of intense exercise followed by recovery periods. HIIT is very effective for improving insulin sensitivity.

Making healthy changes to your diet and exercise routine can significantly lower your insulin levels and risks of disease as you age. Be patient and consistent, start with small sustainable changes, and consult your doctor for guidance. With time and dedication, you can optimize your metabolism and experience the energy and vitality that comes with balanced insulin and blood sugar.

Medications That Can Help Manage Insulin

Managing insulin levels often requires medication in addition to lifestyle changes. Several types of medications are commonly prescribed to help lower insulin levels and improve insulin sensitivity.

Metformin

Metformin works by reducing the amount of glucose your liver releases into the bloodstream, which helps lower blood sugar levels.

It also improves how your body responds to and uses insulin, making your cells more sensitive to the insulin your pancreas produces.

Metformin can also help lower insulin levels and improve insulin sensitivity in the body.

Thiazolidinediones

Thiazolidinediones, such as Actos and Avandia, are medications that make your body's tissues more sensitive to insulin. They work by activating a receptor in cells that helps move glucose into the cells. These medications can be effective for lowering insulin resistance and high blood sugar.

However, they may cause weight gain, fluid retention, and increased risk of heart failure and bone fractures. They are often used in combination with other medications like metformin.

DPP-4 Inhibitors

DPP-4 inhibitors, such as Januvia and Tradjenta, work by blocking an enzyme that breaks down insulin-releasing hormones in the body. This helps increase insulin release and lower blood sugar levels.

They tend to have few side effects but may cause joint pain, stomach upset, and headaches. They are usually taken once daily with or without food.

SGLT2 Inhibitors

SGLT2 inhibitors, such as Invokana and Farxiga, work by blocking reabsorption of glucose in the kidneys so more glucose is excreted in the urine. This lowers blood sugar levels.

They may cause side effects like increased urination, thirst, and risk of urinary tract infections. However, they also tend to cause some weight loss and blood pressure reduction.

They are taken once daily with or without food.

Supplements to Improve Your Insulin Levels

Supplements can help optimize your insulin levels when combined with lifestyle changes. Certain nutrients have been shown to improve insulin sensitivity and support healthy blood sugar regulation.

Chromium

Chromium is an essential mineral that helps insulin properly utilize glucose.

Supplementing with 200 to 1,000 mcg of chromium picolinate daily may help improve insulin sensitivity and blood sugar control, especially for those with insulin resistance.

Berberine

Berberine is an alkaloid compound found in several plants, including barberry, goldenseal, and turmeric. Berberine supplements (500 to 1,500 mg per day, split into two or three doses) may help lower blood sugar levels, improve insulin sensitivity, and support healthy cholesterol levels.

Berberine works in a similar way as certain diabetic medications. However, you should talk to a doctor before taking berberine, especially if you are on any other blood sugar-lowering medications.

Alpha Lipoic Acid

Alpha lipoic acid is a potent antioxidant that helps break down carbohydrates and improves insulin signaling in the body. Supplementing with 600 to 1,800 mg of alpha lipoic acid per day may help reduce insulin resistance and lower blood sugar levels.

Alpha lipoic acid is considered very safe, but high doses can potentially cause nausea or diarrhea in some people.

Cinnamon

Cinnamon, especially Ceylon cinnamon, can help regulate blood sugar levels and improve insulin sensitivity. Consuming 1/2 to 2 teaspoons of cinnamon powder per day or taking a capsule with 120 to 500 mg of cinnamon extract three times a day may modestly help lower fasting blood sugar levels and improve insulin function.

Cinnamon is considered safe for most adults but may interact with some medications. Check with your doctor first, especially if you take blood thinners.

Magnesium

Magnesium helps regulate blood sugar levels and is important for insulin sensitivity. Many adults are deficient in magnesium, and supplementing with 300 to 500 mg per day may help improve insulin function and blood sugar control. Magnesium citrate, chloride, lactate, and gluconate are highly absorbable forms.

Magnesium can cause diarrhea in high doses, so start with a lower amount and increase slowly.

Conclusion

Monitoring your insulin levels is one of the most important things you can do for your long term health and wellbeing. High insulin puts you at risk for weight gain, diabetes, heart disease and other chronic illnesses that reduce both quality of life and lifespan. By understanding your insulin levels through regular screening, making appropriate lifestyle changes, and medication as needed, you can take control of this key biomarker and set yourself up for better health and longevity.

At Mito Health, we specialize in advanced health diagnostics to test your insulin levels (along with 66 other biomarkers) - to form a science-based, personalized health plan to help you optimize your health. Sign up for our flagship package today to take control of your health and your future.