12 Jun 2025

Why Insulin Resistance Increases as We Age – And What to Do About It

by | posted in: Ageing, Diet and Nutrition, Health Pension, Healthy Eating, Healthy Eating Blog, Uncategorized | 0

As we get older, our bodies change — and not just in the obvious ways. One of the less talked about but highly significant changes is an increased likelihood of insulin resistance. It’s one of the reasons why the pounds might creep on even if your diet and exercise habits haven’t changed. Understanding what’s happening behind the scenes can help you take action, protect your long-term health, and feel more in control of your body.

What is Insulin Resistance?

Insulin is a hormone that helps regulate your blood sugar levels. When you eat carbohydrates, they’re broken down into glucose (sugar), which enters your bloodstream. Insulin acts like a key, helping that glucose get into your cells to be used for energy.

Insulin resistance occurs when your cells stop responding efficiently to insulin. As a result, glucose stays in your blood for longer, and your body produces more insulin to compensate. Over time, this can lead to chronically high insulin and blood sugar levels — a recipe for weight gain, fatigue, and increased risk of type 2 diabetes and other chronic diseases.

Why Does Insulin Resistance Increase With Age?

Research shows that insulin sensitivity decreases by about 1% each year from early adulthood. This means by your 40s and 50s, your metabolism is not running the same way it did in your 20s — even if your habits haven’t changed.

Several factors contribute to this age-related decline:

  • Loss of muscle mass – Muscle is more insulin-sensitive than fat. As we age, we tend to lose muscle, especially if we’re not doing resistance training. Less muscle means less efficient blood sugar management.
  • More visceral fat – That stubborn weight around the middle isn’t just cosmetic. Visceral fat (fat stored deep in the abdomen) is particularly associated with insulin resistance.
  • Cellular changes – Ageing affects mitochondrial function and inflammation levels, which in turn impact how well insulin can do its job.
  • Hormonal shifts – For women, menopause brings a sharp decline in oestrogen, which has a protective effect on insulin sensitivity. For men, lower testosterone levels also play a role.

So, if you feel like you can’t get away with the same foods or habits you used to, you’re not imagining it. Your body really is changing — and it’s time to change with it.

Signs You May Have Insulin Resistance

Insulin resistance doesn’t come with a flashing warning sign, but some clues include:

  • Increased belly fat
  • Feeling tired or sluggish after meals
  • Cravings for sugary or starchy foods
  • Difficulty losing weight
  • Skin tags or dark patches on the neck
  • High blood pressure or cholesterol levels

It’s important to note that insulin resistance can be developing silently for years before it shows up in routine blood tests or leads to prediabetes. That’s why prevention — or early action — is so powerful.

Why Your Old Diet Might Not Work Anymore

If you’ve ever said, “I used to just cut back a bit and the weight would fall off — but now nothing works,” this is likely why.

When insulin resistance is present, your body is more prone to storing fat, especially around the middle. A low-fat diet or simply “eating less” often doesn’t work as well because it doesn’t address the root cause: how your body is managing blood sugar and insulin.

In fact, skipping meals or eating too little can sometimes backfire — leading to blood sugar crashes, cravings, and overeating later. That’s why the focus needs to shift from calorie counting to metabolic health.

Diet Changes That Support Insulin Sensitivity

The good news? You can improve insulin sensitivity at any age — and it doesn’t require extremes. Here’s how to support your body now:

1. Prioritise Protein

Protein helps stabilise blood sugar, supports muscle mass, and keeps you feeling full. Aim to include a source of protein with every meal — eggs, Greek yogurt, tofu, fish, chicken, lentils, or a quality protein powder if needed.

2. Include Healthy Fats

Healthy fats slow digestion and blunt blood sugar spikes. Think: avocado, nuts and seeds, extra virgin olive oil, oily fish, and full-fat natural yogurt.

3. Choose Fibre-Rich Carbs

Swap refined carbs (white bread, pastries, sugary cereals) for wholegrains, legumes, and plenty of vegetables. These release sugar more slowly into the bloodstream, helping your insulin work more efficiently.

4. Reduce Ultra-Processed Foods

Ultra-processed foods are often high in hidden sugars, refined oils, and additives that disrupt metabolism. Cooking from scratch as often as possible, even in simple ways, can make a huge difference.

5. Experiment with Time-Restricted Eating

Leaving a longer gap between dinner and breakfast (such as 12–14 hours overnight) gives your insulin levels time to drop. It’s a simple and effective strategy for improving insulin sensitivity without extreme fasting.

Movement: Your Metabolic Superpower

Exercise is one of the most powerful tools for reversing insulin resistance — and it doesn’t need to be punishing.

  • Resistance training helps rebuild muscle, which improves insulin sensitivity.
  • Brisk walking, especially after meals, helps your body use glucose more efficiently.
  • Movement snacks — small bursts of activity throughout the day — can be just as beneficial as long workouts.

If you’re just starting out, aim to move more in any way that feels good to you. It all counts.

Don’t Forget Sleep and Stress

Sleep deprivation and chronic stress both raise cortisol levels, which in turn raise blood sugar and reduce insulin sensitivity. Prioritising rest and recovery is not indulgent — it’s essential for metabolic health.

Try:

  • A consistent bedtime routine
  • Reducing screen time before bed
  • Mindful breathing, yoga, or walking in nature
  • Limiting stimulants like caffeine later in the day

A Wake-Up Call — and an Opportunity

Up to 88% of adults in the UK are believed to have some level of metabolic dysfunction — and insulin resistance is a major contributor. But this isn’t about fear — it’s about empowerment.

Because the reality is: you can make a change at any age. I’ve worked with clients in their 40s, 50s, 60s and beyond who’ve turned things around — improved their energy, lost weight, balanced their blood sugar, and felt like themselves again.

It starts with knowing the signs, understanding your body, and making small, consistent changes that work with your biology instead of against it.

Ready to Future-Proof Your Health?

If you’re in your 40s or beyond and want to feel better, move better, and live longer with fewer health complications, my Nourish Your Future – Health Pension Plan is designed for you. It’s not a diet — it’s a sustainable lifestyle reset that helps you build metabolic resilience for the long haul.

Book a free health assessment to learn how it could help you.

Health Pension Assessment

26 Apr 2025

What is “Inflammaging”?

by | posted in: Ageing, Diet and Nutrition, Health Pension, Healthy Eating, Healthy Habits, Uncategorized | 1

The Silent Force Behind Aging and How to Combat It

Inflammaging—a fusion of “inflammation” and “aging”—is a term gaining traction in the health and wellness community, especially following discussions in recent ZOE podcasts. This concept refers to the chronic, low-grade inflammation that develops as we age, subtly accelerating the aging process and increasing the risk of age-related diseases.​

What are the signs of Inflammation?

Inflammaging is characterised by a persistent, systemic inflammation that occurs without an acute infection. 

A lit match

Unlike the body’s immediate inflammatory response to injury or illness (which is essential), inflammaging is a slow-burning process that contributes to the deterioration of various bodily systems over time. It’s almost like leaving a light bulb on all the time without ever turning it off. This phenomenon is considered a significant risk factor for multiple diseases prevalent in older adults, such as cardiovascular diseases, type 2 diabetes, and neurodegenerative disorders.

There’s no doubt that modern lifestyles contribute to inflammaging. Factors such as poor diet, lack of physical activity, chronic stress, and inadequate sleep can exacerbate this chronic inflammation. For instance, consuming ultra-processed foods high in sugars and unhealthy fats can trigger inflammatory responses in the body .​ Conversely, adopting an anti-inflammatory diet rich in fruits, vegetables, whole grains, and healthy fats can help mitigate inflammaging. Regular physical activity, stress management techniques, and sufficient sleep are also crucial in reducing chronic inflammation .​

The Gut Microbiome Connection

Emerging research underscores the importance of the gut microbiome in regulating inflammation. A diverse and balanced gut microbiota can strengthen the intestinal barrier, reducing the translocation of pro-inflammatory substances into the bloodstream. The ZOE podcast discusses how dietary choices influence gut health, thereby impacting systemic inflammation and aging processes. 

Strategies to Combat Inflammaging

  • Adopt an Anti-Inflammatory Diet: Incorporate foods rich in antioxidants and omega-3 fatty acids, such as leafy greens, berries, nuts, and fatty fish.​
  • Engage in Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity exercise per week to reduce inflammation and improve overall health.​
  • Prioritise Sleep and Stress Management: Ensure 7–9 hours of quality sleep per night and practice stress-reducing techniques like meditation or yoga.​
  • Support Gut Health: Consume prebiotic and probiotic-rich foods to maintain a healthy gut microbiome.​

Conclusion

Inflammaging is a subtle yet significant contributor to the aging process and the development of chronic diseases. By understanding and addressing the lifestyle factors that promote chronic inflammation, individuals can take proactive steps toward healthier aging. If you’d like to know more about inflammaging, and how I incorporate this into my coaching programmes then why not book a free health pension assessment? Just click the link below to take the next step to a healthier future.

Health Pension Assessment
21 Feb 2025

Inflammation

by | posted in: Diet and Nutrition, Healthy Eating, Healthy Eating Blog, Healthy Habits, Uncategorized, Womens health | 1

What is it and should I be worried?

Inflammation is a double-edged sword. On one hand, it’s your body’s natural response to injury or infection, helping to heal and protect. On the other hand, when inflammation sticks around too long, it can wreak havoc on your health. Let’s dive into why chronic inflammation is bad news and what you can do about it.

The Good and Bad of Inflammation

Inflammation is a double-edged sword. On one hand, it’s your body’s natural response to injury or infection, helping to heal and protect. On the other hand, when inflammation sticks around too long, it can wreak havoc on your health. Let’s dive into why chronic inflammation is bad news and what you can do about it.

First, let’s give inflammation some credit. Acute inflammation is that immediate, short-term response your body has to harm. Think of it as your body’s internal fire department rushing to put out a fire. It’s what happens when you scrape your knee or catch a cold – the redness, swelling, heat, and pain are all signs that your immune system is kicking into gear to repair and defend.

But what happens when that fire department doesn’t leave? Chronic inflammation is like having a low-grade fire smouldering in your body all the time. It can be sparked by various things – stress, poor diet, lack of exercise, or even long-term exposure to pollutants. Instead of helping, this constant state of alert can damage your cells and tissues..

The Impact of Chronic Inflammation

  1. Heart Problems: Chronic inflammation is a big player in heart disease. It can cause plaque buildup in your arteries, leading to atherosclerosis. These plaques can rupture, causing heart attacks or strokes. Not cool.
  2. Diabetes: Inflammation messes with your body’s ability to use insulin, which can lead to type 2 diabetes. High blood sugar levels damage your organs and nerves over time, making diabetes a serious issue.
  3. Cancer: Long-term inflammation can cause DNA damage, leading to uncontrolled cell growth and cancer. Conditions like ulcerative colitis and hepatitis are linked to higher cancer risks in the colon and liver, respectively.
  4. Autoimmune Diseases: Diseases like rheumatoid arthritis, lupus, and multiple sclerosis are marked by chronic inflammation. Here, your immune system gets confused and starts attacking your own tissues, causing persistent inflammation and pain.
  5. Brain Health: Inflammation in the brain is linked to neurodegenerative diseases like Alzheimer’s and Parkinson’s. It can damage brain cells and mess up communication pathways, contributing to memory loss and cognitive decline.
  6. Obesity: Fat cells, especially those around your belly, can release inflammatory chemicals. This can lead to a vicious cycle where inflammation makes it harder to lose weight, and excess weight leads to more inflammation.

Lifestyle Choices That Fuel Inflammation

Some everyday choices can stoke the flames of chronic inflammation:

  • Diet: Eating lots of processed foods, sugar, and unhealthy fats can trigger inflammation. On the flip side, a diet rich in fruits, veggies, whole grains, and healthy fats like omega-3s can help keep it in check.
  • Exercise: Regular physical activity helps reduce inflammation. A sedentary lifestyle does the opposite.
  • Stress: Chronic stress keeps your body in a constant state of alert, releasing stress hormones that promote inflammation. Finding ways to manage stress, like meditation, exercise, or hobbies, can make a big difference.
  • Smoking and Alcohol: Both smoking and heavy drinking increase inflammation and are linked to various inflammatory diseases.

How to Chill Out Chronic Inflammation

Reducing chronic inflammation is all about balance and healthy living. Here are some tips:

  • Eat a balanced diet: Focus on whole, unprocessed foods. Think colorful veggies, fruits, lean proteins, and healthy fats.
  • Stay active: Aim for at least 30 minutes of moderate exercise most days of the week. Even a daily walk can make a huge difference.
  • Manage stress: Incorporate stress-relief techniques into your routine, whether it’s yoga, meditation, or just spending time doing things you love.
  • Avoid smoking and limit alcohol: Quitting smoking and drinking alcohol in moderation can significantly reduce inflammation.

Understanding and managing chronic inflammation can help you live a healthier, happier life. By making a few lifestyle changes, you can keep the fires of inflammation under control and protect your long-term health.

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