What is Insulin?
Insulin is a hormone secreted by the pancreas that helps regulate blood glucose (sugar) levels by promoting uptake of glucose into tissues (like muscle, liver, fat). It also influences how energy is stored or released, and helps coordinate fuel use across organs.
Why does it matter for long-term health and wellbeing?
Because insulin is central to how your body partitions energy—using or storing it—chronically elevated insulin hints at reduced responsiveness (lower sensitivity). Even if blood sugar remains “normal,” your system may be working harder to keep it that way. Tracking insulin gives early insight into metabolic strain, energy inefficiencies, and shifts that, over time, can reduce performance or increase fat storage pressure.
What’s an optimal level of Insulin?
In many Australian pathology labs, a fasting insulin reference interval might be about 4–10 mU/L (milli-units per litre) under standard conditions.
As a more stringent “optimal” window for metabolic health (i.e. where your system is not under undue insulin stress), many health-oriented protocols aim for fasting insulin levels below ~10 mU/L, and ideally in the lower half of the reference range. (You would need to interpret results in context of your fasting glucose, assay used, and personal factors.)
What influences Insulin levels?
Many lifestyle and physiological factors affect insulin secretion and sensitivity, including:
- Amount, type and timing of carbohydrate and protein in meals
- Frequency of meals and patterns of fasting
- Physical activity and muscle mass
- Sleep quality and duration
- Stress and hormonal balance
- Body composition, especially visceral fat
- Genetic predisposition and individual variation
What does it mean if Insulin is outside the optimal range?
If your fasting insulin is higher than optimal (but still within “normal”), it may suggest your cells are less responsive to insulin, meaning your body must release more to maintain glucose balance. Over time, continued elevation can push your system to adapt in less efficient ways. If it’s very low, it might suggest you aren’t producing sufficient insulin support (though this scenario is less common in the general health context). In all cases, out-of-optimal readings are a prompt to explore adjustments—not a diagnosis.
How can I support healthy Insulin levels?
You can influence insulin dynamics by:
- Reducing refined carbohydrates, sugars and rapid-absorption carbs
- Emphasising protein, fibre and low-GI (glycaemic index) carbohydrates
- Incorporating resistance exercise and regular aerobic movement
- Using intermittent fasting or meal timing strategies (if suited)
- Improving sleep hygiene (duration, consistency)
- Managing stress with relaxation, breathing, mindfulness
- Optimising body composition (reducing excess adiposity, especially abdominal)
- Avoiding frequent snacking or hyperinsulinaemic triggers
This information is provided for general health and wellness purposes only and does not replace medical advice.
References
- Royal College of Pathologists of Australasia. Insulin — reference interval and interpretation.
- Clinical Labs Australia. Insulin reference ranges (fasting).
- Muniyappa, R., et al. “Assessing Insulin Sensitivity and Resistance in Humans.” In Endotext.
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