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Written by Jose Tejero; Reviewed by Diana Licalzi, MS, RD, CDCES

The Skin Connection: Your Body’s Visual Feedback System

Your skin serves as a remarkable billboard advertising what’s happening inside your body, particularly regarding insulin resistance. One of the most visible signs of high insulin levels is acanthosis nigricans—dark, velvety patches that typically appear around the neck, armpits, and other areas where skin folds.

These patches develop because excess insulin activates IGF-1 receptors, which stimulate skin cell multiplication at an accelerated rate. As research from StatPearls explains, “Increased circulating insulin activates keratinocyte insulin-like growth factor (ILGF) receptors, particularly IGF-1” which may lead to “keratinocyte and dermal fibroblast proliferation” [1]. The good news? As your insulin sensitivity improves, these dark patches begin to fade—a visible sign that your body is healing.

Research has demonstrated a direct correlation between improvements in insulin sensitivity and the lightening of these characteristic skin patches. Multiple studies have shown that acanthosis nigricans serves as a reliable marker for insulin resistance, with one study showing significantly higher insulin resistance among subjects with this skin condition compared to matched controls without it [2]. While this transformation doesn’t happen overnight, many individuals notice changes within three to six months of implementing effective metabolic health strategies.

If you’ve noticed these dark patches becoming less prominent, it’s not just a cosmetic improvement—it’s a meaningful indicator that your insulin resistance might be reversing.

The Energy Revolution: From Rollercoaster to Stability

Perhaps one of the most noticeable yet often overlooked signs of improving insulin sensitivity involves your energy levels. When insulin resistance is present, your body struggles to direct glucose into your cells efficiently, creating what health professionals often call a “glucose rollercoaster.”

 This rollercoaster manifests as dramatic energy fluctuations throughout the day—feeling energized after meals as glucose enters your bloodstream, followed by significant energy crashes as your body overcompensates with insulin production. That familiar 3 p.m. slump that drives many people toward caffeine or sugary snacks? That’s your glucose rollercoaster in action.

As your insulin sensitivity improves, your cells become more responsive to insulin signals, allowing glucose to enter more efficiently. This creates more stable blood sugar levels and, consequently, more consistent energy throughout the day.

Fascinating research on mitochondrial function has shown that increases in insulin sensitivity can significantly improve mitochondrial function. Studies published in Frontiers in Physiology indicate that enhanced insulin sensitivity promotes mitochondrial biogenesis (the creation of new mitochondria) and improves mitochondrial efficiency [3]. Since mitochondria function as your cells’ power plants, this enhancement translates directly into more stable, sustainable energy patterns.

If you’ve noticed that you’re no longer experiencing dramatic energy crashes and instead enjoy more consistent energy levels throughout the day, your insulin sensitivity might be improving significantly.

Mental Clarity: Your Brain on Better Glucose Management

Your brain is remarkably energy-hungry, consuming approximately 20% of your body’s glucose despite making up only about 2% of your body weight. When insulin resistance impairs efficient glucose utilization, your cognitive function can suffer noticeably.

As insulin sensitivity improves, your brain cells become more efficient at utilizing glucose, resulting in enhanced cognitive function. Research published in the Journal of Clinical Investigation has demonstrated that insulin signaling plays a crucial role in brain health and cognitive function, with insulin resistance being linked to impaired brain metabolism and cognitive decline [4].

This improvement manifests in several ways: enhanced concentration, better recall, reduced brain fog, and improved decision-making capabilities. Many people report feeling like a “mental fog has lifted” as their insulin sensitivity improves.

If you’ve noticed improvements in your memory, concentration, or overall mental clarity, this could be a powerful indication that your metabolic health is improving.

The Hunger Transformation: Restored Hormonal Balance

Perhaps the most surprising sign of improving insulin resistance involves changes in your hunger patterns. When insulin resistance is present, the hormones that regulate appetite—primarily leptin and ghrelin—function abnormally. Insulin resistance interferes with leptin signaling, essentially creating a situation where your brain doesn’t recognize satiety signals properly.

According to research published in Obesity Reviews, “leptin is a mediator of long-term regulation of energy balance, suppressing food intake,” while “ghrelin is a fast-acting hormone, seemingly playing a role in meal initiation” [5]. In people with insulin resistance, this finely tuned system becomes dysregulated.

This dysfunction often leads to persistent hunger, even when your body has sufficient energy stored. As your insulin sensitivity improves, these hormonal signals begin functioning more normally again. Studies have found that in obese individuals—who typically have insulin resistance—leptin levels are often elevated, indicating leptin resistance, while ghrelin levels may be suppressed but ineffective at controlling appetite [5,6].

Think of it as restoring your body’s natural appetite software to factory settings. When this rebalancing occurs, you’ll likely notice reduced hunger between meals, fewer cravings, and a more intuitive sense of when you’re genuinely hungry versus when you’re experiencing non-hunger eating triggers.

If you’ve found yourself naturally eating less frequently, feeling satisfied longer after meals, or experiencing fewer intense cravings, your body might be sending you signals that insulin sensitivity is improving.

Body Composition Changes: Beyond Weight Loss

While many people focus exclusively on the scale when evaluating metabolic health improvements, changes in body composition—particularly around the midsection—offer more valuable feedback about insulin sensitivity.

When insulin resistance is present, your body preferentially stores fat around organs, especially the liver and pancreas. This visceral fat accumulation isn’t just cosmetically concerning—it actively contributes to worsening insulin resistance. Research published in Nature Communications has shown that there’s a significant association between visceral adiposity and insulin resistance, with visceral fat being strongly linked to metabolic disorders [7].

As insulin sensitivity improves, your body begins mobilizing these internal fat stores, often reducing visceral fat before significant changes appear on the scale. You might notice your clothes fitting differently around the waist, even if your weight hasn’t changed dramatically.

A groundbreaking study published in Diabetes demonstrated that removal of visceral fat in aging rats was sufficient to restore insulin sensitivity and improve glucose tolerance, providing direct evidence of the causal relationship between visceral fat and insulin resistance [8]. In humans, reductions in visceral fat through diet and exercise have been shown to significantly improve insulin sensitivity and metabolic health markers.

If you’ve noticed your waistline shrinking or your clothes fitting differently around your midsection, even without significant weight changes, this could indicate improving insulin sensitivity.

Supporting Your Body’s Healing Journey

While watching for these encouraging signs, you can actively support your body’s natural healing processes with several evidence-based strategies:

Stay adequately hydrated, aiming for approximately half your body weight in ounces of water daily.

Take brief 15-minute walks after meals to help utilize glucose more efficiently and reduce post-meal blood sugar spikes.

Incorporate more fiber-rich foods while moderating saturated fat intake. Research published in the Journal of Clinical Endocrinology and Metabolism shows that dietary fiber plays a crucial role in improving insulin sensitivity and overall metabolic health [9].

Prioritize quality sleep of 7-8 hours nightly. A study published in the Journal of Clinical Sleep Medicine found that poor sleep quality directly contributes to insulin resistance, while improving sleep supports metabolic healing [10]. To learn more about sleep and diabetes, check out our blog on the topic. 

 Conclusion: Recognizing and Celebrating Progress

Many health experts mistakenly treat insulin resistance as an inevitably progressive condition, but research increasingly shows that insulin sensitivity is remarkably dynamic and responsive to lifestyle interventions.

The five signs we’ve discussed—skin improvements, energy stabilization, enhanced mental clarity, normalized hunger signals, and changes in body composition—provide tangible feedback that your efforts are making a difference, even before significant changes appear in your lab values or on your scale.

Recognizing these subtle yet meaningful signals can provide powerful motivation to continue your metabolic health journey. Remember that improvement isn’t always linear, and even small changes represent significant healing at the cellular level.

By understanding these signs and supporting your body’s natural healing processes, you can actively participate in reversing insulin resistance and creating better metabolic health for the future.

References

1. https://www.ncbi.nlm.nih.gov/books/NBK431057/
2. https://pubmed.ncbi.nlm.nih.gov/19348659/
3. Putti R, Sica R, Migliaccio V, Lionetti L. “Diet impact on mitochondrial bioenergetics and dynamics.” Frontiers in Physiology. 2019;10:532.
4. Kullmann S, Heni M, Hallschmid M, Fritsche A, Preissl H, Häring H. “Brain Insulin Resistance at the Crossroads of Metabolic and Cognitive Disorders in Humans.” Journal of Clinical Investigation. 2016;126(12):4603-4613.
5. Klok MD, Jakobsdottir S, Drent ML. “The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review.” Obesity Reviews. 2007;8(1):21-34.
6. Tschöp M, Weyer C, Tataranni PA, Devanarayan V, Ravussin E, Heiman ML. “Circulating ghrelin levels are decreased in human obesity.” Diabetes. 2001;50(4):707-709.
7. Kahn CR, Wang G, Lee KY. “Altered adipose tissue and adipocyte function in the pathogenesis of metabolic syndrome.” Journal of Clinical Investigation. 2019;129(10):3990-4000
8. Gabriely I, Ma XH, Yang XM, Atzmon G, Rajala MW, Berg AH, Scherer P, Rossetti L, Barzilai N. “Removal of Visceral Fat Prevents Insulin Resistance and Glucose Intolerance of Aging: An Adipokine-Mediated Process?” Diabetes. 2002;51(10):2951-2958.
9. Weickert MO, Pfeiffer AF. “Metabolic effects of dietary fiber consumption and prevention of diabetes.” Journal of Nutrition. 2018;148(1):7-12.
10. Buxton OM, Pavlova M, Reid EW, Wang W, Simonson DC, Adler GK. “Sleep restriction for 1 week reduces insulin sensitivity in healthy men.” Diabetes. 2010;59(9):2126-2133.