Struggling with stubborn belly fat, constant sugar cravings, or unexplained fatigue? These could be more than everyday annoyances—they might be early warning signs of insulin resistance, a condition that affects millions but often goes undetected. According to Naturopathic doctor Lila, who also holds a master’s in nutrition, insulin resistance can quietly wreak havoc on your metabolism, energy levels, and even your skin. To help you spot the red flags early, we asked her to break down the six most common signs to watch for—and what they could mean for your health.
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1. Stubborn Weight Gain—Especially Around the Belly
One of the most noticeable signs of insulin resistance is an inability to lose weight or unexplained weight gain, particularly around the midsection.
"Insulin tells the body to store fat," says Dr. Lila. So if you're gaining weight despite eating healthy or feel like fat just won’t budge from your belly, your insulin levels could be part of the problem.
2. High Blood Pressure
If your blood pressure is creeping up with no obvious cause, it might be related to insulin resistance. "Insulin resistance can cause you to retain excess water," Dr. Lila explains, "which then can result in higher blood pressure."
This fluid retention puts added strain on your cardiovascular system—another hidden cost of imbalanced insulin.
3. That Mid-Afternoon Crash
If you hit a wall every afternoon and feel like you need a nap just to function, take note.
"That might be a sign that you're dealing with some insulin resistance," she says. Fatigue, especially in the afternoon, can signal that your body is struggling to maintain steady blood sugar levels.
4. Constant Cravings for Sugar or Carbs
Do you find yourself always reaching for sweets or needing a quick carb fix to get through the day? This could be more than just habit.
"If you feel like you're constantly craving carbs or something sweet, or you get that hangry feeling," Dr. Lila says, "it might be insulin resistance." These cravings often come from your body’s cells not getting the glucose they need, even when blood sugar levels are high.
5. Hormonal Acne, Especially in Women
Breakouts around the jawline or chin could be more than just a skin issue.
"Excess insulin can actually drive the overproduction of testosterone in women," Dr. Lila explains. "That’s why a lot of the time when we see women with PCOS, with elevated testosterone levels, we can usually also find elevated insulin levels or insulin resistance."
6. Dark Patches of Skin, Especially Around the Neck or Armpits
Another subtle but important sign of insulin resistance is the appearance of dark, thickened patches of skin—often found on the neck, underarms, or even the groin. This condition, known as acanthosis nigricans, is commonly associated with elevated insulin levels. These areas may feel velvety in texture and tend to develop gradually over time. While they’re not harmful on their own, they can be an early external indicator of internal metabolic imbalance—and shouldn’t be ignored.
How to Know for Sure
While many doctors look at fasting glucose or A1C levels, Dr. Lila recommends going a step further: “You need to run your fasting serum insulin. Most doctors are concerned with fasting glucose and your hemoglobin A1C, but it doesn't really tell you anything about what your insulin is doing.”
She adds, “I like insulin levels around 5. When it starts to creep into the 9, 10, 11, and 12 arenas, I would start to categorize that as insulin resistance.” Insulin resistance is extremely common and often overlooked, but spotting the early signs—like weight gain, cravings, or fatigue—can help you take action before it progresses.
As Dr. Lila says, “It’s super common,” and understanding what’s going on inside your body is the first step to taking back control of your health.
