Many people mistakenly believe that blood sugar issues only concern those diagnosed with diabetes. However, nutritionist Lin You-Hsuan warns that metabolic problems can develop long before blood glucose levels exceed the normal range. Feeling unusually tired or sleepy after meals, she says, is a classic early sign of insulin resistance.
According to health screening data released by the Lian-An Preventive Medicine Institute, an analysis of 33,605 check-up records in 2021 found that 31% of participants showed signs of insulin resistance. This means nearly one in three people already has impaired blood sugar regulation, even if their test results have not yet reached abnormal levels. Lin noted that insulin resistance is often the starting point of broader metabolic imbalance.
At health check-up consultations, Lin frequently hears complaints such as, “I feel extremely tired after eating,” or “I get hungry again very quickly and crave sweets.” She explained that these symptoms are warning signs of sharp blood sugar fluctuations and declining insulin sensitivity.
When cells become less responsive to insulin, the body begins to store more visceral fat. This can lead to unstable blood lipid levels and blood pressure, while accelerating chronic inflammation and aging. Lin explained that persistently elevated blood sugar forces the pancreas to secrete more insulin. Over time, cells become “deaf” to insulin signals, resulting in insulin resistance and, eventually, an increased risk of diabetes and other metabolic diseases.
To break this vicious cycle, Lin emphasized that the most effective and natural approach is a combination of balanced nutrition and regular exercise. She explained that muscle tissue is the body’s largest consumer of glucose. During physical activity, muscles use glucose for energy, which helps lower blood sugar levels and reduces strain on the pancreas.
Aerobic exercise improves cardiovascular function, promotes immediate glucose utilization, and accelerates fat burning, while resistance training increases muscle mass and enhances insulin sensitivity. Lin recommends combining both forms of exercise for optimal metabolic health — for example, brisk walking for 30 minutes five days a week, along with at least two sessions of resistance training. This routine can simultaneously strengthen the heart and lungs, build muscle, and improve blood sugar control.
