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How TCM Can Reverse Insulin Resistance
Author: Dr. Maryam Mahanian, DTCM, RAc
Balancing Hormones and Blood Sugar: How Traditional Chinese Medicine Can Reverse Insulin Resistance in Women
Insulin resistance is being discussed more and more these days, particularly regarding women’s health. I believe this is because Insulin resistance is at the root of so many women’s health issues—weight gain, fatigue, hormonal imbalances, irregular cycles, and even conditions like polycystic ovaries (PCOS). As we get more informed as women about our bodies, we also hear more about how much of an impact our blood sugar has on our hormones.
What is Insulin Resistance?
In Western medicine, insulin resistance happens when the body’s cells stop responding properly to insulin, making it harder for sugar to get into the cells. Sugar will then build up in the bloodstream, leading to higher blood sugar levels. The problem with having high blood sugar levels is that they disrupt hormone balance. High blood sugar also can lead to weight gain, inflammation in the body, fatigue, mood swings, and over time it can also lead to diabetes, heart disease, and risks during pregnancy like gestational diabetes. Keeping your blood sugar balanced will help support energy, weight and metabolism, and overall health.
How Blood Sugar is linked to our Hormones
Here are a few ways that blood sugar can affect our hormones. When our blood sugar goes up, our body produces too much insulin to try to bring our blood sugar down.
High blood sugar can increase our cortisol which is a stress hormone. Increased cortisol can lead to belly fat, cravings, and fatigue.
High blood sugar can cause irregular cycles because the high insulin can cause the ovaries to produce too much androgens (male sex hormones). This can lead to PCOS, acne, and excessive hair growth.
Thyroid imbalances: Insulin resistance can slow metabolism down.
High blood sugar can reduce production of Progesterone which can lead to issues with fertility, PMS, and mood swings.
What Causes Insulin Resistance?
There can be many culprits that cause the body to stop responding to this important hormone, insulin.
Poor Diet – Eating too many refined carbohydrates, sugary foods, and processed foods can cause blood sugar spikes, leading the body to produce more insulin. Over time, cells become desensitized to insulin’s effects.
Chronic Stress – High stress levels increase cortisol (stress hormone), which can interfere with insulin function and lead to imbalances in blood sugar regulation.
Lack of Exercise – Physical activity helps cells absorb glucose more efficiently. A sedentary lifestyle makes it harder for the body to use insulin properly.
Hormonal Imbalances – Conditions like PCOS and menopause-related changes can impact insulin sensitivity, making blood sugar harder to regulate.
Poor Sleep – Inadequate or poor-quality sleep can disrupt hormones that regulate metabolism and insulin function.
Inflammation and Toxin Exposure – Chronic inflammation from poor diet, gut imbalances, or environmental toxins can contribute to insulin resistance.
Excess Weight – Especially around the abdomen, excess fat can release chemicals that interfere with insulin signaling.
In Western medicine, the approach to insulin resistance usually involves medication and dietary changes. While these can be helpful, Traditional Chinese Medicine (TCM) offers another perspective.
In Traditional Chinese Medicine (TCM), we look at the body as a whole. What’s going on beneath the surface and what is out of balance? Let’s dive into how TCM views insulin resistance and how we can work to reverse it.
Insulin Resistance from a TCM Perspective
In TCM, insulin resistance isn’t described the same way it is in Western medicine and uses a different vocabulary. TCM is instead linked to certain patterns of imbalance. Here are the most common ones:
1. Spleen Qi Deficiency
The Spleen organ system, in TCM, is in charge of digestion and converting food and drinks into energy (Qi). When the Spleen is weak, the body struggles to properly process food, leading to fatigue, bloating, poor digestion, and—you guessed it—weight gain. This sluggish digestion can be compared to the metabolic slowdown seen in insulin resistance.
Signs you might have Spleen Qi Deficiency:
- Feeling tired after eating
- Intense sugar cravings
- Bloating
- Loose stools
- A tendency to gain weight easily
2. Dampness and Phlegm Accumulation
In TCM, when the body doesn’t metabolize fluids properly, excess Dampness can form. You can think of dampness as a sluggish fluid or waste product. Dampness leads to weight gain, sluggishness, and a feeling of heaviness—very similar to the effects of insulin resistance! Phlegm, which is a thicker, more stagnant form of Dampness, can further block the smooth flow of energy (Qi) in the body, making it even harder to maintain a healthy metabolism.
Signs of Dampness & Phlegm:
- Feeling heavy and sluggish
- Puffy hands, feet, or face
- Brain fog
- Increased weight, especially around the belly
3. Liver Qi Stagnation
Stress, frustration, and emotional tension all affect the Liver in TCM and can cause congestion in the liver. When the Liver isn’t functioning smoothly, it can lead to disrupted digestion, poor blood sugar regulation, and difficulty breaking down fats. Many women struggling with insulin resistance also deal with stress-related symptoms—this is no coincidence!
Signs of Liver Qi Stagnation:
- Irritability and mood swings
- PMS or hormonal imbalances
- Bloating or digestive discomfort
- Breast tenderness
- Irregular Periods
- Feeling stuck, both mentally and physically
4. Kidney Deficiency
The Kidneys are essential for regulating energy, fluid metabolism, and overall vitality. A deficiency in either Kidney Yin or Kidney Yang can lead to imbalances that affect blood sugar levels, weight, and overall vitality. Kidney Yin is responsible for cooling, moistening, and nourishing while kidney yang is responsible for warming and metabolism. Kidney yin deficiency often presents with heat signs while Kidney Yang deficiency shows up as cold signs.
Signs of Kidney Yin Deficiency:
- Feeling overheated
- Thirsty and frequent urination
- Night sweats and insomnia
- Dry mouth and skin
- Overstimulated nervous system
Signs of Kidney Yang Deficiency:
- Feeling cold all the time, especially cold feet
- Low back pain or weak knees
- Fatigue and sluggish metabolism
- Water retention and bloating
- Difficulty losing weight due to a slow metabolism
From a metabolic perspective, Kidney Yin deficiency can lead to an overstimulated nervous system and disrupted glucose regulation, which worsens insulin resistance.
Kidney Yang deficiency often contributes to insulin resistance by reducing the body’s ability to properly transform and transport nutrients, leading to sluggish digestion and inefficient glucose metabolism.
How Traditional Chinese Medicine Can Help Reverse Insulin Resistance
The beauty of TCM is that it doesn’t just treat symptoms—it looks at the root cause of imbalance. Here are some of the ways TCM can support your body in reversing insulin resistance:
Acupuncture
Acupuncture is amazing for improving insulin sensitivity and metabolic health!
- Acupuncture enhances the body’s ability to use insulin efficiently.
- Acupuncture can lower inflammation by reducing inflammatory markers in the body. Since chronic inflammation is often a big factor in insulin resistance, lowering inflammation is key.
- Acupuncture stimulates blood circulation. Better blood flow can improve glucose transport and insulin sensitivity. Acupuncture improves blood flow to the organ systems, including the pancreas, which plays a vital role in insulin production and regulation.
- Acupuncture balances hormones – it regulates progesterone, estrogen, and cortisol levels. Insulin resistance is linked with hormone imbalances like PCOS so regulating these hormones can support insulin function.
- Acupuncture reduces stress and cortisol levels by activating the parasympathetic nervous system and taking you out of fight or flight stress mode. High stress has been linked to insulin resistance and contributes to fat storage around the belly and sugar cravings, which can worsen insulin resistance.
- Acupuncture supports proper digestion. I can’t emphasize enough the importance of gut health when it comes to insulin function and your overall health and well-being. Acupuncture improves digestion, and reduces bloating and sluggish metabolism.
Where do the needles go? This is a question I am often asked and it’s fair to wonder about this…I would too! The points for insulin resistance and hormone health are typically on the front of the body so you will be lying comfortably on your back. The points are on the lower legs, arms, and abdomen mainly. I like to ensure that my patients are warm and relaxed so I dim the lights in a warm room and put heat lamps on the feet and abdomen for extra comfort.
Chinese Herbal Medicine
In my Chinese medicine clinic, I prescribe customized herbal formulas tailored to each patient’s unique needs. Every case of insulin resistance is different, and differential diagnosis is key. Two individuals with the same condition may have entirely different constitutions, symptoms, and underlying causes. That’s why personalization is essential. However, there are certain herbs I frequently incorporate into my daily practice due to their effectiveness in improving insulin sensitivity and metabolic function.
- Enhance Glucose Metabolism – Herbs like Shan Yao (Chinese Yam), Huang Qi (Astragalus), and Ren Shen (ginseng) help improve the body’s ability to transport and utilize glucose efficiently, reducing insulin resistance over time. These herbs are in the category of Qi tonics in TCM. One of my favorite herbal formulas that I use for insulin resistance in my clinic is called Bu Zhong Yi Qi Tang and it contains both huang qi and ren shen. This formula is effective in nourishing the spleen and stomach organ systems (think Pancreas in western medicine) while mildly soothing Liver Qi stagnation.
- Reduce Inflammation – Chronic inflammation contributes to insulin resistance. Herbs such as Dan Shen (Salvia Root) and Huang Qin (Scutellaria) help lower inflammation and oxidative stress. Dan shen clears heat and huang qin clears damp-heat.
- Support Pancreatic Function – Herbs like Bai Zhu (Atractylodes) and Gou Qi Zi (Goji Berry) support the pancreas, helping to regulate insulin production and reduce excessive blood sugar spikes.
- Balance Hormones – Herbs such as Dang Gui (Angelica Sinensis) and Chai Hu (Bupleurum) help regulate estrogen, progesterone, and cortisol levels, which play a key role in blood sugar management. A favorite herbal formula I give for hormone health is called Xiao Yao San which harmonizes the liver and spleen while also nourishing the blood. Xiao Yao San is particularly great for stress-induced hormonal issues.
- Promote Digestive Health – Herbs like Chen Pi (Tangerine Peel) and Fu Ling (Poria) help improve digestion and gut health and clear dampness and phlegm, ensuring that nutrients are properly absorbed and processed. Formulas such as Er Chen Tang or Liu Jun Zi Tang are key for eliminating dampness, clearing phlegm, and improving metabolism.
- Boost Energy – Herbs that strengthen Qi (energy), such as Ren Shen (Ginseng) mentioned above, can enhance metabolic activity, preventing sluggish digestion and weight gain associated with insulin resistance.
- Regulate Fluid Balance – Insulin resistance can lead to water retention and bloating. Ze Xie (Alisma) and Yi Yi Ren (Coix Seed) help drain excess fluids and reduce puffiness in the body. A formula I use often in my clinic is called Wu Ling San.
Diet and Lifestyle
In TCM, diet and lifestyle play a crucial role in improving insulin sensitivity and should not be overlooked. The goal is to strengthen digestion, regulate Qi, and support overall metabolic health.
- Prioritize Warm, Cooked Foods – Soups, stews, and cooked vegetables are easier to digest and nourish the Spleen Qi. A strong nourished spleen plays a vital role in metabolism.
- Reduce Dampness-Causing Foods – Limit dairy, processed sugars, greasy foods, and excessive raw or cold foods, which can weaken the Spleen and contribute to sluggish digestion and weight gain. When the spleen is weak, it can’t transform nutrients properly leading to the production of dampness.
- Incorporate Blood Sugar-Balancing Foods
Here are some common foods that can help stabilize blood sugar and improve insulin sensitivity.
- Whole grains (such as quinoa, millet, and brown rice)
- Leafy greens and other fiber-rich vegetables
- Legumes (Lentils, Chickpeas, Black Beans) – High in fiber and protein, legumes slow the absorption of glucose, preventing blood sugar spikes.
- Nuts and Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds) – These contain healthy fats, fiber, and protein.
- Bitter Melon – A well-known medicinal food in TCM that has been shown to improve insulin sensitivity and lower blood sugar levels.
- Fermented Foods (Kimchi, Sauerkraut, Miso, Kefir, Yogurt) – These support gut health, which plays a crucial role in regulating blood sugar and insulin function.
- Berries (Blueberries, Strawberries, Raspberries) – These fruits are lower in sugar and packed with antioxidants that help regulate glucose metabolism.
- Avocados – Rich in healthy fats and fiber
- Sweet Potatoes – A slow-digesting carbohydrate that provides steady energy but doesn’t cause blood sugar spikes.
- Green Tea – Contains catechins that help lower blood sugar levels and improve insulin sensitivity.
4. Include Warming Spices – Ginger, cinnamon, cardamom, cloves, fennel, cayenne pepper, and turmeric can improve circulation, warm up and support digestion, and enhance metabolic function.
5. Stay Hydrated with Herbal Teas – Drinking teas such as ginger tea, dandelion tea, or cinnamon tea can help support digestion, clear liver congestion, and regulate blood sugar.
6. Eat at Regular Times – Avoid skipping meals, as irregular eating patterns can cause blood sugar fluctuations and strain the digestive system. Irregular eating also can weaken the spleen Qi.
7. Eat Breakfast – It’s important to eat breakfast within 60 minutes of waking in the mornings to kickstart digestion and Qi flow, and regulate stress hormones. Skipping breakfast can also lead to more hunger and cravings and overeating later in the day. Breakfast should consist of protein, fat, and fiber. Think eggs with sauteed veggies cooked in butter as an example.
8. Engage in Gentle Movement – Activities like Tai Chi, Qi Gong, yoga, stretching, and walking improve circulation, support Liver Qi flow, and enhance insulin sensitivity without over-stressing the body. These activities also can decrease stress and an overstimulated nervous system. Try to go for a short walk after meals to stabilize your blood sugar.
9. Manage Stress with Mindfulness Practices – Meditation, breathing exercises, and acupuncture help regulate cortisol levels and reduce the impact of stress on blood sugar levels.
10. Prioritize Restful Sleep – Aiming for 7-9 hours of quality sleep supports hormone balance and prevents metabolic disruptions linked to insulin resistance. I recommend more sleep for females than males so up to 9 hours per night is best for them. Try to get to bed before 10:30 pm. According to the Chinese medicine clock, the Gallbladder and Liver are most active between 11 pm and 3 am. This means that being in a deep sleep between these times will allow your body to detoxify properly.
11. Sunlight and Fresh Air – Exposure to natural light helps regulate circadian rhythms, support hormone health, and overall metabolic function.
These dietary and lifestyle adjustments can make all the difference (alongside acupuncture and herbal medicine), to create a more balanced and sustainable approach to improving your health.
Conclusion
Reversing insulin resistance isn’t just about cutting carbs or taking medication—it’s about restoring balance in the body. By looking at insulin resistance through the lens of TCM, we can see that it’s not just a metabolic issue, but a sign of deeper imbalances. Whether it’s improving digestion, clearing Dampness, soothing the Liver, or strengthening the Kidneys, TCM offers a natural and holistic way to support better health.
By combining the best of both worlds—modern science and ancient wisdom—we can take proactive steps toward better blood sugar regulation, more energy, and overall well-being. If you’re struggling with insulin resistance, consider exploring TCM!
You might enjoy these past articles I have written on related topics:
The Spleen Diet is Best according to Chinese medicine
Dampness: How to Get Rid of Dampness in the Body
Why Good Digestion is Key to Healthy Reproduction
Wishing you the best in health,
Dr. Maryam
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