What is insulin resistance?
Insulin resistance is a state in which cells respond less to insulin. The pancreas compensates with higher insulin output, which keeps blood sugar normal for years — until the system overloads and pre-diabetes or type-2 diabetes appears.
This checklist helps you notice hidden signs. It is not a diagnostic test — a result above 7 points is a signal to take blood tests (HbA1c, fasting insulin, hsCRP).
Physical signs
- Waist circumference > 88 cm (women) or > 102 cm (men)
- Dark skin on the back of the neck, armpits or groin (acanthosis nigricans)
- Skin tags on neck or armpits
- Fat accumulates mainly around the abdomen, not the hips
- Fatty liver on ultrasound
- Acne or oily skin in adulthood
- Losing weight is hard even with diet and training
Energy and eating patterns
- Strong fatigue 1–2 hours after meals
- Need to snack every 2–3 hours or you get "hangry"
- Sugar cravings especially in the afternoon and evening
- An afternoon nap feels unavoidable after lunch
- Waking at night with hunger or palpitations
- Hard to wake up; need coffee to function
Hormonal and other signs
- Women: irregular periods or a PCOS diagnosis
- Women: severe PMS or a hard menopause
- Men: low libido or erectile difficulties
- High blood pressure (> 130/85)
- Triglycerides > 1.7 mmol/L or HDL < 1.0 mmol/L
- Family history of type-2 diabetes or heart attack before 60
- Sleep problems — onset, awakenings, sleep apnoea
Interpreting your score
| Points marked | Interpretation | Recommendation |
|---|---|---|
| 0–3 | Low risk | Maintain lifestyle, check every 2 years |
| 4–7 | Moderate risk | Blood tests recommended within 6 months |
| 8–12 | High risk | Blood tests + consultation as soon as possible |
| 13+ | Very high risk | Immediate consultation: info@synage.ee |
First steps when the score is high
- Reduce added sugar and refined carbs — this alone can substantially improve insulin sensitivity in 4–8 weeks
- Add strength training 2–3× per week — muscle is the main insulin-sensitive tissue
- Walk 10–15 minutes after each meal — lowers the glucose peak by 30–50%
- Sleep at least 7 hours — one bad night drops insulin sensitivity by 25%
- Reduce meal frequency — 3 meals a day without snacking lets insulin fall