When it comes to weight loss, many people focus solely on calories and food choices. But according to personal trainer Gerard, who specializes in helping women over 40 lose fat sustainably, there are several lesser-known factors that could be sabotaging your progress—especially when it comes to your insulin levels.
“Here are 7 surprising things that are spiking your insulin and making fat loss way harder than it has to be,” Gerard shared in a recent TikTok video that’s gaining traction for its refreshing take on hormones and metabolism. “And by the way, these have nothing to do with your food.”
Gerard emphasizes the importance of understanding insulin—a hormone that plays a major role in fat storage and metabolism. “When insulin is high, your body just can’t burn fat. It shifts into fat storage mode,” he explains. That’s why balancing insulin is a cornerstone of his coaching approach.
Below are the 7 non-food-related insulin triggers Gerard wants everyone to know:
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1. Your Menstrual Cycle
“During the second half of your cycle, your body naturally becomes less sensitive to insulin,” says Gerard. This hormonal shift is completely normal but can make fat loss feel more difficult at certain times of the month.
2. Medications
Certain prescriptions, like birth control and antidepressants, may influence insulin levels. “Most people aren't told this,” he notes, despite how common these medications are.
3. Stress
“Whether it’s physical or emotional, hormones like cortisol can actually spike blood sugar—and insulin follows,” Gerard explains. Managing stress is key not just for mental health but for metabolic health, too.
4. Dehydration
Not drinking enough water can thicken the blood and raise blood sugar levels, indirectly causing insulin spikes. “Your blood actually becomes more concentrated,” he says.
5. Extreme Temperatures
From frigid air to heatwaves, Gerard says, “Really cold temperatures can make blood sugar spike, and really hot temperatures can cause it to drop suddenly, which can impact insulin.”
6. Time of Day
“Our bodies are more insulin-sensitive in the morning and less at night,” he says. So eating the same meal late in the evening may lead to greater fat storage compared to earlier in the day.
7. Poor Sleep
“Even one night of poor sleep can impact insulin resistance the next day,” Gerard warns. That’s why he often starts his clients' programs by focusing on sleep quality.
While some of these factors—like your cycle or the weather—are out of your control, Gerard emphasizes that improving your body’s insulin sensitivity can make a major difference. “That way your body handles blood sugar better and clears insulin faster, making fat loss feel a lot easier,” he says.