Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP

Insulin resistance, a condition where the body’s cells become less responsive to insulin’s regulatory signals, has long been associated with metabolic dysfunction and increased risk of obesity and risk of type 2 diabetes. However, recent research has showed its far-reaching impact including its affect on autoimmune thyroid disorders. 

These disorders, including Hashimoto’s thyroiditis and Graves’ disease, occur when the immune system mistakenly attacks the thyroid gland, leading to thyroid dysfunction. The convergence of insulin resistance and autoimmune thyroid disease highlights a complex interplay, suggesting that the health of one system could profoundly influence the other. Examining this relationship can show potential pathways for both prevention and possibly even reversal if the condition(s) haven’t progressed “too far.”

Understanding the link between insulin resistance and autoimmune thyroid disease carries immense significance for both healthcare professionals and individuals striving for optimal health. Recognizing that these two conditions are connected opens doors to more comprehensive and tailored approaches to ways to manage and reverse these conditions. This knowledge empowers health educators and providers to adopt a holistic view of health, addressing not only the immediate concerns and troubling symptoms but also getting to the root of what might be contributing to the development and progression of both insulin resistance and autoimmune thyroid disorder. 

This information is empowering. This awareness offers the opportunity to take proactive steps towards managing health, making informed dietary and lifestyle choices that can positively impact the thyroid, autoimmune health, and insulin resistance. By bridging the gap between these areas of health, a more complete picture emerges, offering new avenues for research, intervention, and ultimately, improved well-being.

What is Insulin Resistance?

Insulin resistance is a condition where cells become less responsive to the effects of insulin, leading to elevated blood sugar levels. Insulin, a hormone produced by the pancreas, is responsible for regulating glucose uptake by cells. In insulin resistance, cells no longer respond effectively to insulin’s signals, prompting the pancreas to produce more insulin. This condition is often linked to diets high in refined carbohydrates and sugars, sedentary lifestyles, genetics, obesity, and inflammation. Left unchecked, insulin resistance can progress to type 2 diabetes and contribute to various health problems. 

When we consume carbohydrates, our body breaks them down into glucose, which is then released into the bloodstream. In response, the pancreas releases insulin to help transport this glucose into our cells, where it’s used for energy or stored for later use. Insulin is the transporter that carries glucose into cells. Additionally, insulin helps in controlling the amount of glucose produced by the liver. This delicate balance is vital for maintaining stable blood sugar levels and overall metabolic health.

Insulin resistance occurs when cells become less responsive to the insulin. This means that even though the pancreas releases insulin, the cells don’t respond efficiently and don’t take up as much glucose, leading to elevated blood sugar levels. The cells still need the glucose, so to compensate, the pancreas produces even more insulin. This results in higher-than-normal blood sugar levels in the bloodstream. Over time, this condition can progress to type 2 diabetes if left untreated. Insulin resistance also triggers a cascade of metabolic disturbances, contributing to various health issues, including cardiovascular problems, vision problems, and weight gain.

What factors contribute to the development of insulin resistance? 

#1 Not all carbohydrates are created equal!

Diet plays a critical role, particularly diets high in refined carbohydrates, sugars, and unhealthy fats. These foods can lead to chronic inflammation and obesity, both of which are closely linked to insulin resistance. 

#2 This Body was Made to MOVE!

Sedentary lifestyles also contribute, as regular physical activity helps improve insulin sensitivity. Genetics also play a role, with some individuals being more predisposed to insulin resistance than others. Additionally, conditions such as polycystic ovary syndrome (PCOS) and certain medications can increase the risk of developing insulin resistance. 

What is Autoimmune Thyroid Disease?

Autoimmune thyroid diseases develop when the body’s immune system mistakenly identifies thyroid tissue as a threat and starts producing antibodies to attack it. Graves’ disease leads to an overactive thyroid, while Hashimoto’s thyroiditis results in an underactive thyroid. In both cases, the immune system’s assault on the thyroid disrupts its normal functioning, affecting hormone production. 

In Graves’ disease, these antibodies stimulate the thyroid to produce excessive amounts of thyroid hormones, causing hyperthyroidism. This can lead to symptoms like weight loss, rapid heartbeat, anxiety, and trembling hands. On the other hand, in Hashimoto’s thyroiditis, the immune system’s attack results in reduced thyroid hormone production. This causes hypothyroidism, characterized by symptoms such as fatigue, weight gain, depression, and cold intolerance. 

In some people, the autoimmune conditions flips between Graves and Hashimotos, so someone may have symptoms of both.

These conditions not only affect thyroid function but can also have broader impacts on overall health, including metabolic rate, energy levels, and various bodily functions. 

How are Insulin Resistance and Autoimmune Thyroid Connected?

Insulin resistance, characterized by reduced sensitivity of cells to the effects of insulin, disrupts glucose regulation and can lead to elevated blood sugar levels. This can trigger inflammation and impact various bodily functions, including the immune response. 

On the other hand, autoimmune thyroid diseases, such as Graves’ disease and Hashimoto’s thyroiditis, involve the immune system’s attack on the thyroid gland, affecting thyroid hormone production and metabolism. This immune system dysregulation can have downstream effects on insulin sensitivity and glucose metabolism, potentially exacerbating insulin resistance. 

The bidirectional relationship between insulin resistance and autoimmune thyroid disease highlights the importance of addressing both in an approach to reverse these conditions.

Inflammation, immune response, and hormone regulation

Insulin resistance promotes a chronic state of low-grade inflammation, which can contribute to the dysfunction of immune cells and trigger autoimmune responses. This chronic inflammation can also disrupt the balance of the immune system, making it more prone to attacking the body’s own tissues, including the thyroid gland.

Insulin resistance can lead to hormonal imbalances, including alterations in sex hormones and cortisol levels. These imbalances can further disrupt immune function. Additionally, insulin resistance can influence the production and conversion of thyroid hormones, affecting thyroid function and potentially worsening the autoimmune response.

Insulin resistance’s impact on metabolic health can also exacerbate the underlying conditions that contribute to autoimmune thyroid diseases. For instance, excess body weight and abdominal obesity, often associated with insulin resistance, can increase the risk of inflammation and immune system dysfunction. This, in turn, may amplify the immune attack on the thyroid gland.

Addressing insulin resistance through lifestyle modifications, including dietary changes, exercise, stress management, and adequate sleep, can have a positive impact on immune function and thyroid health.

By managing insulin resistance, individuals with autoimmune thyroid diseases may be able to mitigate inflammation, support hormonal balance, and potentially slow the progression of or even reverse their condition.

Shared Risk Factors and Mechanisms:

Chronic Inflammation

One of the key factors is chronic inflammation, which plays a role in triggering and exacerbating both conditions. Inflammation disrupts normal immune function, promoting immune system dysfunction and increasing the likelihood of autoimmune responses targeting the thyroid gland, triggering autoimmune responses and impairing normal physiological functions. This inflammatory environment can contribute to the destruction of thyroid tissue and interfere with insulin signaling pathways, intensifying insulin resistance.

Endocrine disruption is another shared mechanism. Insulin resistance can lead to hormonal imbalances that impact the thyroid gland’s function. 

Both insulin resistance and autoimmune thyroid diseases involve dysregulation of immune responses. In insulin resistance, chronic inflammation triggers immune cells to release cytokines that impair insulin signaling. These same cytokines can also contribute to the autoimmune attack on the thyroid gland.

Metabolic Dysfunction

Dysregulation of thyroid hormones can further contribute to immune system dysfunctions, creating a feedback loop that exacerbates both insulin resistance and autoimmune thyroid diseases.

Oxidative Stress

Oxidative stress can damage cells and tissues, triggering inflammatory responses and contributing to autoimmune reactions in the thyroid gland.

Gut Health

Gut health plays a key role in both conditions. A compromised gut barrier, often referred to as leaky gut, can allow harmful substances to enter the bloodstream and trigger immune responses. This contributes to inflammation and autoimmune reactions, affecting both insulin sensitivity and thyroid health.

There are numerous studies showing a strong connection between people with autoimmune thyroid and intestinal permeability. If you have a diagnosis of or suspect autoimmune thyroid, assume you have a “leaky gut” and focus on lifestyle modifications to repair that while managing insulin responses.

Lifestyle Factors

Shared risk factors also include lifestyle factors such as poor diet, sedentary behavior, and chronic stress. These factors contribute to insulin resistance, metabolic dysfunction, and inflammation, all of which can fuel the development and progression of autoimmune thyroid diseases. But not all of these need to be present.  Poor diet or chronic stress alone can be enough to create a problem.

Stress!

Stress is yet another shared mechanism that can worsen both conditions. Chronic stress triggers the release of stress hormones that impact insulin sensitivity and immune function. 

Stress causes the release of cortisol, and when cortisol is out, insulin is not.  When the body is under stress it prepares to fight, flee, or freeze, and glucose needs to be readily available.  This leads to high glucose in the blood for a long period of time which leads to inflammation and cell receptor resistance.

Impact of Insulin Resistance on Thyroid Hormones:

Insulin influences T3

One of the critical effects is on the conversion of the inactive thyroid hormone, thyroxine (T4), into the active form, triiodothyronine (T3). This conversion primarily occurs in peripheral tissues, such as the liver and muscles. However, insulin resistance can disrupt this conversion process, leading to reduced T3 production.

Insulin resistance affects thyroid function through several mechanisms. Firstly, insulin resistance interferes with the enzyme activity responsible for converting T4 to T3. As a result, individuals with insulin resistance may have lower levels of T3, which is essential for regulating metabolism and overall energy balance. This leads to EVERYTHING slowing down including slower digestion and a slower you.  Where did my energy go?

Secondly, insulin resistance can alter the binding of thyroid hormones to carrier proteins in the bloodstream. This can lead to increased levels of inactive bound thyroid hormones, further impacting their availability for cellular uptake and utilization.

Additionally, insulin resistance contributes to hormonal imbalances by affecting the hypothalamus pituitary adrenal thyroid (HPAT) axis. The HPAT axis regulates the release of thyroid hormones and relies on feedback mechanisms to maintain thyroid function. Insulin resistance disrupts this delicate balance, leading to decreased sensitivity of the HPAT axis to thyroid hormones. This can result in the inappropriate release of thyroid-stimulating hormone (TSH) from the pituitary gland, further affecting thyroid hormone levels.

Impact of Insulin Resistance on Thyroid Hormones:

The disruption of thyroid hormone function due to insulin resistance can have significant consequences on various physiological processes and overall health. Thyroid hormones play a role in regulating metabolism, energy production, body temperature, and even mood. As insulin resistance impairs the conversion of inactive T4 to active T3, several potential consequences arise.

Metabolism and Energy Balance

Thyroid hormones are central to maintaining a healthy metabolic rate. Reduced T3 levels due to insulin resistance can lead to a sluggish metabolism, making it challenging to manage weight and body composition. Individuals may experience weight gain, especially in the form of visceral fat that contributes to metabolic dysfunction.

Energy Levels

T3 is crucial for energy production in cells. Insufficient T3 can result in feelings of fatigue, low energy levels, and decreased overall vitality. Individuals with insulin resistance may struggle with persistent tiredness and an inability to sustain energy throughout the day.

Temperature Regulation

Thyroid hormones also play a role in regulating body temperature. Insulin resistance-induced thyroid dysfunction can disrupt this regulation, leading to sensitivity to temperature changes, cold intolerance, or excessive sweating.

Mood and Cognitive Function

Proper thyroid hormone levels are vital for maintaining stable mood and cognitive function. Insulin resistance-related thyroid imbalances may contribute to mood swings, irritability, brain fog, and difficulty concentrating.

Cardiovascular Health

Thyroid hormones impact cardiovascular health by influencing heart rate and blood pressure. Imbalances caused by insulin resistance can increase the risk of heart-related issues, including hypertension and cardiovascular disease.

Menstrual Irregularities

Thyroid dysfunction can disrupt the menstrual cycle in women, leading to irregular periods or more severe issues such as amenorrhea.

Hair, Skin, and Nail Health

Thyroid hormones are essential for maintaining healthy hair, skin, and nails. Disruptions in thyroid function can lead to dry skin, brittle nails, and hair loss.

Managing Insulin Resistance and Autoimmune Thyroid Disease:

Dietary Choices

Adopting a balanced and nutrient-rich diet is crucial for addressing both insulin resistance and autoimmune thyroid disease. Emphasize whole foods that are low in refined sugars and carbohydrates, and high in fiber, healthy fats, lean proteins, and phytonutrients. Incorporate a variety of colorful fruits and vegetables that provide essential vitamins, minerals, and antioxidants. Omega-3 fatty acids found in flaxseeds, chia seeds, hemp seeds, walnuts, algea, and cold-water fatty fish, can help combat inflammation associated with both conditions. Limiting processed foods, sugary beverages, and trans fats can further support insulin sensitivity and thyroid health.

Carbohydrate Management

Pay attention to carbohydrate intake and choose complex carbohydrates that have a lower impact on blood sugar levels. Including high-fiber foods like fruits, vegetables, and whole grains, and legumes can help stabilize blood sugar and prevent insulin spikes.

Regular Exercise

Regular physical activity contributes to insulin sensitivity and thyroid health by promoting efficient energy utilization and metabolism. Engage in a combination of aerobic exercises, strength training, and flexibility exercises to support overall fitness. Finding enjoyable activities and gradually increasing exercise intensity can help you create a sustainable exercise routine that aligns with your health goals.

Stress Reduction

Chronic stress contributes to insulin resistance and exacerbates autoimmune responses. Incorporate stress management techniques such as meditation, deep breathing, yoga, and mindfulness practices. Prioritizing relaxation and self-care can help reduce cortisol levels and improve insulin sensitivity.

Adequate Sleep

regulation. Poor sleep quality and inadequate sleep duration can contribute to insulin resistance and exacerbate thyroid dysfunction. Establishing a consistent sleep schedule, creating a comfortable sleep environment, and practicing relaxation techniques before bed can enhance sleep quality. Limiting screen time before sleep and avoiding caffeine and heavy meals close to bedtime can also support restful sleep.

Medication and Professional Guidance

In some cases, medication may be necessary to get insulin resistance or autoimmune thyroid disease under control while working on lifestyle habits. As changes are made, medications can be adjusted.

Supplementation

Some individuals may benefit from specific supplements that support insulin sensitivity and thyroid function. Some vitamins and minerals are necessary and with leaky gut, it can be very difficult to absorb these necessary nutrients.  Work with someone who is familiar with the nutrients needed and get your labs looked at by someone who understands which labs are needed and how to find this information.  Vitamin D, Vitamin A, Chromium, Selenium, Iodine, Vitamin C, … are all essential for healthy thyroid and insulin function, BUT you can have too much of a good thing.  I do NOT recommend taking these without further guidance. Too many of one type of vitamin or mineral can throw everything off balance and create even more problems. 

Hydration

Staying adequately hydrated is essential for various bodily functions, including digestion, detoxification, and hormone regulation. Drinking sufficient water throughout the day supports metabolic processes and helps maintain optimal cellular function. Herbal teas and infused water with slices of fruits or herbs can add flavor and nutritional benefits to your hydration routine.

Self-Care

Practicing self-care involves nourishing your body, mind, and soul. Engage in activities that bring joy, relaxation, and fulfillment. Whether it’s enjoying a nature walk, reading a book, practicing creative arts, or taking up a hobby, carving out time for self-care supports mental and emotional balance, which in turn benefits insulin sensitivity and thyroid health.

Limiting Toxins

Minimizing exposure to environmental toxins can have a positive impact on both insulin resistance and autoimmune thyroid disease. Choose natural cleaning products, eliminate processed food consumption, and opt for organic produce when possible to lower your exposure to harmful chemicals. Filtering your drinking water and avoiding plastic containers that may contain endocrine-disrupting chemicals can also contribute to a healthier lifestyle.

Social Connections

Cultivating meaningful social connections and maintaining a strong support network can enhance overall well-being. Spending time with friends and family, engaging in social activities, and participating in community events can provide emotional nourishment and reduce feelings of isolation.

Holistic Approach

Recognize that managing insulin resistance and autoimmune thyroid disease requires a holistic approach that addresses the interconnectedness of various bodily systems. Consider working with someone who can create a tailored plan that aligns with your unique health goals.

Keep in mind that each individual’s journey is unique, and there’s no one-size-fits-all solution. By nurturing your body, mind, and spirit, you can achieve a balanced and vibrant state of health that supports your overall well-being for years to come.

Effective management of both insulin resistance and autoimmune thyroid disease requires a holistic approach that encompasses dietary choices, physical activity, stress reduction, and overall self-care. Adopting a balanced and nutrient-rich diet, engaging in regular exercise, managing stress, prioritizing sleep, and practicing other lifestyle factors can positively influence insulin sensitivity, thyroid health, and the body’s overall equilibrium.

Understanding the interconnection between insulin resistance and autoimmune thyroid disease empowers individuals to take proactive steps towards optimal health. By adopting a comprehensive strategy that addresses both conditions, individuals can enhance their well-being, manage symptoms, and work towards achieving long-term vitality. 

Take Proactive Steps towards Better Health

Armed with knowledge about how these conditions interconnect, you now have the tools to take charge of your health journey. It’s essential to remember that you are not alone in this endeavor, and there are steps you can take to support your well-being.

Taking proactive steps towards better health begins with small, intentional choices. Start by evaluating your diet and making mindful decisions about the foods you consume. Prioritize nutrient-rich options that support both insulin sensitivity and thyroid function. Engaging in regular physical activity, managing stress through relaxation techniques, and ensuring sufficient sleep can all contribute to your overall well-being.

If you’re seeking personalized guidance tailored to your unique health needs, I’m here to help. I offer one-on-one consultations where we can discuss your specific health concerns, create a personalized plan, and set achievable goals together. Additionally, you can download my recipe ebook for Autoimmune Thyroid.

To schedule a call with me click here!

Remember, every positive step you take towards better health is a stride towards a more vibrant and fulfilling life. You have the power to make transformative changes, and I’m here to support you every step of the way. Let’s embark on this journey towards better health together.