8 Ways Insulin Resistance Impacts Your Mood: The Hidden Link

Mood and mental health disorders are at an all-time high. I wrote a research paper on this during graduate school in 2021 and can already say that the data in that paper is outdated and the statistics are now worse. 

But “mental health” is a relatively recent crisis. 

Why? 

Yes we can blame society, social media, politics, and others, but fundamentally, our bodies are built to withstand an incredible amount of stress and STILL be resilient. 

What has changed? 

The BIGGEST change in the last 100 years has been our diet and toxin exposure. Hands down. 

But mental health is a chemical or neurotransmitter dysfunction, right? 

Maybe on the surface level, but what are the chemicals and neurotransmitters made from? 

Our diet. 

And our diet is more inflammatory than ever before in the history of human existence. 

One of the more inflammatory hormones responsible for this is insulin. But don’t read this wrong, it’s not insulin’s fault. It is just doing the job it was assigned in order to keep our blood sugar levels from getting so high that we die. 

It is our DIET that has evolved so significantly (in really only the last few decades) and has changed the landscape of our health. 

We spend the MOST per person on healthcare in the world and are the sickest nation IN THE WORLD. Tell me there’s not something broken…but I digress. 

As our diet has evolved from focused on animal protein and vegetables to highly processed and overly sweet foods, our blood sugar levels have risen, 3x greater than they used to be, as a face. We are overeating and undernourished because what we eat isn’t actually satisfying to our body and is in no way meeting our nutritional needs. 

As blood sugar levels have risen, so too has our insulin response. 

As insulin rises two things happen: 1) we develop insulin resistance and 2) we gain weight. Lots of weight. 

And there is a less talked about relationship between insulin and mood. Let’s dive in… (and while you are thinking about it, if you have a friend or family member who struggles with mood and mental health, go ahead and just forward this to them right away).

Here are 8 connections between insulin and depression (yes, I tried to narrow it down, but dang I  just couldn’t!):

1.   Insulin Resistance and Brain Function: Insulin resistance, a hallmark of type 2 diabetes, can affect brain function. Insulin plays a crucial role in the brain’s energy metabolism, neurotransmitter regulation, and synaptic plasticity. Impaired insulin signaling in the brain is associated with cognitive deficits and mood disorders, including depression.
2.   Inflammation: Both insulin resistance and depression are associated with chronic low-grade inflammation. Elevated inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6) are commonly found in individuals with insulin resistance and those with depression. Inflammation can affect neurotransmitter metabolism, neuroendocrine function, and brain plasticity, potentially leading to depressive symptoms.
3.   Hypothalamic-Pituitary-Adrenal (HPA) Axis Dysregulation: Insulin resistance and depression are linked to dysregulation of the HPA axis, the body’s central stress response system. Chronic stress and elevated cortisol levels, which are common in both conditions, can contribute to insulin resistance and depressive symptoms. This dysregulation can affect various neurotransmitter systems, including serotonin and dopamine, which are critical in mood regulation.
4.   Neurotransmitter Imbalance: Insulin influences the levels of several neurotransmitters, including serotonin, dopamine, and norepinephrine, which are directly linked to mood regulation. Dysregulation of insulin can lead to imbalances in these neurotransmitters, contributing to depressive symptoms.
5.   Glucose Metabolism in the Brain: The brain relies heavily on glucose for energy, and insulin helps regulate glucose uptake by brain cells. Impaired insulin signaling can lead to reduced glucose metabolism in the brain, which can affect cognitive function and mood, potentially leading to depression.
6.   Weight Gain and Obesity: Insulin resistance is often associated with weight gain and obesity, which are risk factors for depression. The psychological and physiological effects of obesity, including low self-esteem, social stigma, and systemic inflammation, can contribute to the development of depressive symptoms.
7.   Oxidative Stress: Both insulin resistance and depression are linked to increased oxidative stress. Oxidative stress can damage cells and tissues, including neurons in the brain, potentially leading to neurodegeneration and the development of depressive symptoms.
8.   Lipid Metabolism: Insulin plays a role in lipid metabolism, and disturbances in lipid metabolism are associated with both insulin resistance and depression. Abnormal lipid profiles, such as elevated triglycerides and low HDL cholesterol, are linked to an increased risk of depression.

Our bodies are not siloed. They are intricately connected and systems impact each other. You cannot talk about mental health without also talking about what types of foods are being consumed and the impact they are having on the body. 

If you think that this might pertain to you, here are 3 steps to take to improve your insulin response: 

1. Start by not changing what you eat, but when you eat. Wait an hour to eat after you wake up, don’t eat after 7pm. Limit snacking or avoid it all together. 
2. Add more protein to your meals. This will reduce the need or interest in snacking and help give your body the nutrients it needs to make neurotransmitters. 
3. Limit or eliminate foods that come from a package (I have zero issue with plain yogurt and meat sticks, and similar packaged foods). If an item didn’t come from the earth or an animal, put it back on the grocery store shelf. Read labels and ingredients and focus on minimally processed foods as a better alternative. For example, instead of the Mission tortillas which have tons of additives, opt for the almond flour or cassava flour ones from Siete. Or a minimal ingredient organic version. 

Each little baby step will help you improve your insulin response and therefore improve your mood and resiliency to handle adversity and stress.