“Healthy” things that led to insulin resistance
When I discovered that I had issues with blood sugar regulation a couple years ago, I didn’t understand why.
On the outside, I thought I was the epitome of health. I would skip breakfast and drink coffee, eat salads + tons of raw veggies + chicken, avoided sugars for the most part and exercised intensely 6 days a week.
I was somewhat “fit”, but for all of the work i was putting in, the results never seemed to add up.
The thing I didn’t consider? The high amounts of stress that I was putting on my body, and the avoidance of the foods that actually supported my metabolic function. I was slowly tearing my body down + worsening my metabolic function.
STRESS is the number 1 cause of blood sugar dysregulation. This could be physically, mentally, emotionally, environmentally etc…
When I discovered I was insulin resistant, this only doubled down on my habits that I believed were helping me.
I thought MORE was better.
MORE exercise, MORE hours fasted, MORE steps, MORE supplements, MORE raw veggies, MORE lean proteins etc… all of the things that I thought would HELP me. In reality, it was just HARMING my metabolism + putting MORE stress on my body.
And over the years, it grew WORSE. I just put MORE stress on my body and increased in inflammation. Until I discovered how to SUPPORT my biology + metabolism.
With that being said, let me “de influence” you on the things that I thought were helping, but actually harming me.
1) Prolonged fasting + coffee for “breakfast”
Fasting is a STRESS on the body. And when your body is under stress, it releases stress hormones like cortisol + adrenaline which break down your bodies tissues and release stored glucose into the bloodstream, therefore elevating your blood sugar. Eating regularly (3-5 hours) and eating breakfast BEFORE coffee is the best way to ensure balanced blood sugar.
2) Sugar is bad for you
Sugar in itself is your bodies preferred source of energy. So much so that the body will convert other substrates into glucose so that it can be used. Sugar from fruits + honey get a bad rap because people assume that sugar in itself elevates blood sugar. The truth is that anything you eat will spike blood sugar, and if your body isn’t getting sugar from the food you eat, it will convert protein or tissue into sugar, still elevating your blood sugar. But this process just adds more stress on your body.
3) Raw veggies are good for you
I don’t want to demonize veggies because they are good for you to a degree, but I thought that more raw veggies would be better because of fiber and insulin sensitivity. However, it just caused a lot of digestive stress for me and prevented nutrient absorption.
4) Red meat is bad for you
I avoided red meat for the most part because I was so scared of saturated fat and higher fat proteins. I always opted for lean proteins like chicken, which of course is ok, but it doesn’t provide the vitamins and minerals in red meat.
5) Egg yolks are bad
I used to be so bodybuilder coded and would only eat egg whites and get rid of the yolk. The yolk holds SOOO many nutrients that support your metabolism and blood sugar regulation.
6) Saturated Fat is Unhealthy
I used to convince myself I was lactose intolerant because I wa scared of eating healthy fats like butter or cheese. The cholesterol in saturated fat supports your metabolism and also taste AMAZING.
7) More intense exercise helps blood sugar regulation
If you’re a metabolically healthy individual, doing intense exercise is GOOD. However, for a lot of people, highly intensive exercise only adds more stress to a damaged system and makes it harder to regulate blood sugar because of stress hormones. Lower impact and lower intensity movement has made a MASSIVE difference for me.
I remember seeing so many posts about how intermittent fasting and a bulletproof coffee for breakfast were the ultimate hack for boosting metabolism and insulin sensitivity. Honestly, I bought into it hook, line, and sinker! It sounded so efficient and 'healthy' on paper – skipping meals to give your digestive system a break, and using coffee to kickstart your day with an energy boost. I thought I was doing everything right to help my body, especially when I started suspecting I had issues with my blood sugar. But what I learned the hard way is that for someone like me, who was already struggling with insulin resistance, this approach often backfired. The idea that 'Fasting + coffee for breakfast helps insulin sensitivity' can be a massive misunderstanding when your system is already under stress. When you skip breakfast and just have coffee, especially black coffee, it can signal to your body that it's in a fasted state, which can be a good thing for some. However, if your body is already dealing with chronic stress or is metabolically compromised, this can trigger a release of stress hormones like cortisol. Cortisol is our body's fight-or-flight hormone, and one of its main jobs is to raise blood sugar to give us quick energy to deal with perceived threats. So, while you might think you're fasting and giving your body a break, if you're already stressed, that morning coffee on an empty stomach could be sending your blood sugar soaring, even without eating anything! My own experience confirmed this – I’d feel jittery and unfocused, not the calm, energized state I was promised. My body was essentially creating its own glucose from stored tissues, just adding more stress to an already burdened system. So, what’s a coffee lover to do? Does this mean coffee is completely out? Not necessarily! I found that when I drank my coffee and what I had with it made a huge difference. Instead of having it first thing, I started having my breakfast before my coffee. Or, if I really wanted coffee shortly after waking, I made sure it was alongside a breakfast rich in protein and healthy fats. Think scrambled eggs with avocado, or a smoothie with protein powder and nut butter. This helped buffer the blood sugar response and prevented that cortisol spike. Also, re-evaluating my fasting windows was crucial. While some people thrive on prolonged fasting, I realized my body needed consistent, nourishing meals to feel safe and regulated. Instead of pushing for longer fasts, I focused on eating within a reasonable window (e.g., 10-12 hours) and ensuring each meal was balanced to support my blood sugar. It wasn't about more deprivation; it was about more *support*. Listening to my body's cues and not forcing it into extreme 'healthy' practices was a game-changer. It turns out, that intense feeling of 'I need coffee right now' might just be your body crying out for actual nourishment, not just caffeine! It's all about finding what truly helps your unique metabolism thrive.