Like most people, when I gained weight I couldn’t figure it out initially. I was eating the same, exercising, even cutting back on sweets—but the scale kept creeping up. My clothes felt tighter, my energy dipped, and frustration took over. Was it stress? Hormones? I felt like my own body was betraying me, and I had no answers.

Insulin is one of approximately 50 hormones that regulate essential biological functions in the body. Produced by the pancreas, its primary role is to control blood sugar levels. However, when insulin levels become too high—a condition known as hyperinsulinemia—it can contribute to weight gain and set the stage for prediabetes and type 2 diabetes.

To fully grasp the impact of high insulin levels, it's important to understand how this hormone functions. When you eat, your body converts carbohydrates into glucose (blood sugar). Insulin then helps transport this glucose from the bloodstream into cells, where it is used for energy. If glucose levels remain persistently high, the body responds by producing extra insulin. Over time, this can lead to insulin resistance, weight gain, and a higher risk of metabolic disorders.

Connection Between High Insulin and Weight Gain

Many people assume that weight gain is simply a result of overeating and lack of exercise. While those factors play a role, high insulin levels are often an overlooked contributor.

When your body becomes insulin resistant, it requires more insulin to regulate blood sugar levels. This excess insulin signals the body to store fat rather than burn it for energy. As a result, instead of glucose being utilized efficiently, it is stored in fat cells—leading to gradual and persistent weight gain.

Moreover, insulin resistance can disrupt hunger signals, causing increased cravings for carbohydrates and sugar. This creates a vicious cycle where high insulin levels promote further weight gain, making it harder to maintain a healthy metabolism.

Signs and Symptoms of High Insulin Levels

Unlike high blood sugar, high insulin levels do not always produce immediate symptoms. However, chronic high insulin can lead to noticeable signs associated with high blood sugar, including:

• Frequent urination
• Increased thirst
• Blurred vision
• Persistent fatigue
• Heightened hunger and cravings

If you experience any of these symptoms, it's important to consult a healthcare provider for further evaluation.

What Causes Insulin Resistance?

Insulin resistance occurs when muscle, fat, and liver cells stop responding properly to insulin, forcing the pancreas to produce even more. Several factors can contribute to this condition, including:

Poor Diet Choices: High consumption of refined carbohydrates, sugars, and processed foods can lead to insulin spikes and resistance over time.

Sedentary Lifestyle: Lack of physical activity reduces the body's ability to utilize glucose efficiently, leading to increased insulin demand.

Excess Belly Fat: Obesity, particularly excess fat around the abdomen, is strongly linked to insulin resistance.

Genetic Predisposition: A family history of diabetes or metabolic disorders increases the risk.

Hormonal Imbalances: Conditions such as polycystic ovary syndrome (PCOS) and stress-related cortisol spikes can contribute to insulin resistance.

Aging: As the body ages, insulin sensitivity naturally declines, making weight management more challenging.

How to Prevent and Reverse High Insulin Levels

The good news is that insulin resistance can often be managed or even reversed through lifestyle changes. Here’s how:

1. Adopt a Low-Glycemic Diet

Foods with a high glycemic index (GI), such as white bread, sugary snacks, and processed foods, cause rapid spikes in blood sugar and insulin. Instead, focus on:

Lean proteins (chicken, fish, eggs)

Healthy fats (avocados, nuts, olive oil)

Fiber-rich foods (leafy greens, legumes, whole grains)

2. Engage in Regular Physical Activity

Exercise plays a crucial role in improving insulin sensitivity. Activities like strength training, brisk walking, and high-intensity interval training (HIIT) help muscles use glucose efficiently, reducing insulin levels over time.

3. Manage Stress Levels

Chronic stress leads to elevated cortisol levels, which can contribute to insulin resistance. Practices such as yoga, meditation, and deep breathing exercises can help regulate stress and improve insulin function.

4. Prioritize Sleep

Poor sleep disrupts insulin regulation and increases cravings for high-sugar foods. Aim for at least 7-9 hours of quality sleep per night to support metabolic health.

5. Consider Medical Testing and Intervention

If you suspect high insulin levels, consult a healthcare provider for proper testing. Blood tests, such as fasting insulin levels and oral glucose tolerance tests, can determine your risk for insulin resistance or prediabetes. In some cases, medications like Metformin may be prescribed to help regulate blood sugar and insulin levels.

Other Causes of High Insulin Levels

While insulin resistance is the most common cause of high insulin, other medical conditions can contribute, including:

Insulinomas: Rare pancreatic tumors that cause excessive insulin production.

Nesidioblastosis: A condition in which the pancreas produces too many insulin-producing cells.

Hormonal Disorders: Conditions like Cushing’s syndrome and acromegaly can disrupt insulin function.

If you experience unexplained low blood sugar symptoms—such as dizziness, irritability, or fainting—seek medical attention to rule out underlying conditions.

Importance of Early Detection

Many people with insulin resistance or prediabetes remain undiagnosed because symptoms often go unnoticed. According to the National Institutes of Health, nearly one in three adults in the U.S. has prediabetes, yet most are unaware of their condition.

Regular screenings, such as fasting blood sugar tests and hemoglobin A1C tests, can help detect issues early and prevent progression to type 2 diabetes. If you have a family history of diabetes or other risk factors, it’s crucial to get tested regularly.

High insulin levels and insulin resistance are not just precursors to diabetes—they can significantly impact weight, energy levels, and overall well-being. By making informed dietary choices, staying active, managing stress, and prioritizing regular medical check-ups, you can take control of your insulin health and prevent long-term complications.

If you suspect insulin resistance, don’t wait—seek professional guidance and start making changes today. Your health depends on it.

In a world where superfoods, supplements, and scientific advances define the health discourse, María Antonia Cuero's story shines for its elegant simplicity. At 123, María is officially the world's oldest living human—informally surpassing the Guinness World Record holder, France's Jeanne Louise Calment, who reached 122 years of age. Though her age remains in process of verification, the insights she offers are incontrovertibly priceless and scientifically validated.

Born on October 18, 1901, in Colombia, María has witnessed two world wars, numerous technological revolutions, and the dawn of modern medicine. Yet when asked what the secret to her remarkable longevity is, María doesn't refer to a magic pill or a genetic mutation. Rather, she attributes her longevity to two humble foods: fish and bananas—cornerstones of her daily diet, steeped in her coastal upbringing.

Growing up in a big family of 10 siblings by the Mayorquín River, María spent her days surrounded by nature. With fresh fish and tropical fruits readily available, her childhood diet was both organic and full of nutrients—years before these words became health buzzwords. Throughout the decades, she also raised eight children and is now the proud matriarch to 26 grandchildren, 24 great-grandchildren, and 54 great-great-grandchildren.

Although not officially documented by the Guinness World Records, María's identification card in 2012 indicates her birth as October 1901. She became the oldest to get vaccinated in March 2021, at 119 years old, marking yet another incredible achievement to her name.

However, aside from age and figures, it is María's way of living and attitude that provide deep insights into longevity.

Maria's Mindset and Philosophy of Longevity

In an interview on the Colombian television show Los Informantes, María discussed her philosophy of life: laugh frequently, don't worry excessively, remain active, and don't sit around too much. In her opinion, physical activity is essential. Her regimen included walking often, swimming, rowing, and being outdoors—long before fitness monitors or gym memberships were the rage.

These principles echo research in contemporary gerontology. Many studies identify an active life and good social relationships with a lower risk of chronic disease and longer lifespan. María's case supports that emotional well-being, combined with activity, is significant in healthy aging.

Fish

Of all the foods that she ate, fish is what María puts so much stress on. Living next to the river as a child, not only was she afforded the fresh catches each day, but she fished herself very frequently. "Good fish. I would fry the fish and then mix it with coconut and rice," she shared with a journalist.

Fish is a good source of high-quality protein, omega-3 fatty acids, vitamins D and B2 (riboflavin), and minerals like calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Omega-3s in oily fish, particularly docosahexaenoic acid (DHA), are recognized to lower inflammation, maintain brain health, and decrease the risk of heart disease.

Scientific studies in the Journal of the American Medical Association have indicated that individuals with high levels of omega-3s live as much as 2.5 years longer on average. Another significant study identified a 40% lower risk of coronary heart disease mortality in those who ate regularly from fish with high levels of omega-3s, a figure further supported by the British Heart Foundation.

Bananas

María's second pillar of diet? Bananas—the smaller, sweeter bocadillo bananas (also referred to as sugar bananas or lady finger bananas). These bite-sized fruits are not only tasty but are full of fiber, antioxidants, potassium, and vital vitamins.

Bananas have been valued for centuries for their digestive and cardiovascular benefits. They help to control blood pressure, balance body fluids, and repair muscle and nerve tissue—all highly beneficial for elderly populations. The tryptophan and vitamin B6 contained in bananas also assist with serotonin formation, the "feel-good" neurotransmitter that enhances emotional well-being.

For María, these bananas were an everyday treat. And as science indicates, eating bananas on a regular basis can help with heart health, boost mood, and assist with muscle recovery.

What We Can Learn From Her Habit?

María's remarkable life is not merely about what she ate—it's about the regularity with which she lived. Her life was based on balance: a modest diet, regular exercise, a positive attitude, and close family ties. To this day, she radiates resilience. When asked what she is afraid of, her answer was moving: "I am not afraid of anything anymore."

This lack of fear and deeply ingrained calmness may also have protective health benefits. Studies have linked chronic stress to increased inflammation and a heightened risk of age-related diseases. María’s philosophy—“don’t worry too much”—may offer more protection than we’ve previously realized.

As the world population ages, María Antonia Cuero's life is an eloquent reminder: the route to longevity may not come in the form of costly therapies, restrictive eating, or vigilant self-tracking. It may sometimes be found in age-old secrets—eat fresh, move frequently, laugh without restraint, and enjoy the little things.

As we wait for official verification of her record-setting age, her legacy already walks tall as an example of how simplicity, persistence, and culture can overcome and thrive. In a world filled with constantly changing health fads, María's legacy encourages us to stop for a moment and ask—what really counts when it comes to living a long, healthy life?

Microplastics—those invisible particles of plastic pollution—may be doing more than just contaminating the environment. According to recent findings presented at the American Heart Association (AHA), they could also be silently contributing to clogged arteries, potentially raising the risk of heart attacks and strokes.

In a study that’s turning heads in the medical community, researchers discovered that fatty plaques found in neck arteries—known as carotid arteries—contained over 50 times more microplastic content compared to plaque-free arteries. Even more concerning, these microplastic concentrations were found to be significantly higher in individuals who had already suffered from a stroke, mini-stroke, or temporary vision loss caused by restricted blood flow.

What Exactly Are Microplastics?

Microplastics are extremely small particles—often less than five millimeters in size—created when larger pieces of plastic break down. They can enter the human body in multiple ways: through the air we breathe, the food we eat, and even skin contact. An even smaller subset, known as nanoplastics, measures under 1,000 nanometers and is completely invisible to the naked eye. Because of their minuscule size, these particles can infiltrate tissues, organs, and potentially disrupt biological functions.

The accumulation of microplastics in arterial plaques introduces a new dimension to the ongoing conversation about cardiovascular risk factors. While high cholesterol, smoking, and hypertension remain the usual suspects, environmental pollutants like microplastics are emerging as a stealthy but significant threat.

A Simple Solution In Your Kitchen?

Amid growing concerns about microplastic contamination, especially in drinking water, scientists have been working on practical ways to mitigate exposure. In 2024, a research team from Guangzhou Medical Centre made a breakthrough. They discovered that a common household activity—boiling water—can significantly reduce microplastic content in tap water.

According to the team, combining boiling with basic filtration can remove up to 90% of nanoplastic and microplastic particles (NMPs) from household water. However, the method’s effectiveness varied depending on the type of water used. In areas where tap water contains higher mineral content, commonly referred to as "hard water," the technique proved especially efficient.

The secret lies in limescale. As hard water is heated, it forms limescale—a chalky white substance—which appears to create a sticky layer that traps microplastic fragments. Researchers found this natural process enhanced the removal of plastic particles from water, offering a practical and affordable solution for most households.

While more research is needed to fully understand the long-term health effects of microplastics, early evidence suggests they may be more dangerous than previously thought—especially for cardiovascular health. Taking simple precautions, such as boiling and filtering drinking water, could help reduce exposure and offer a small but meaningful step toward safeguarding your heart and overall well-being.

Reading non-fiction books is not my cup of tea, while they are informative and important to read, when I read for pleasure, I want to immerse myself in a world that could never be. Reading fiction books like the Harry Potter series, Percy Jackson books and others like the Dragon Rider, were the reason I enjoyed reading. Often using these books as a means to escape difficult feelings, I never even realized how reading these books transformed my mental health, along with my perspective.

Reading plays an important role for your mental health; books offer numerous advantages for one's mental well-being. Whether the preference lies with short stories or lengthy novels, colorful picture books or digital formats, various forms of literature can provide valuable benefits. This piece will explore several key reasons why reading is so beneficial for mental health.

How Does Reading Impact Mental Health?

According to a 2022 PLoS One study, reading fiction can improve people's mental well-being. The researchers conducted five different studies to see how various ways of engaging with fiction affect individuals. These methods includes recalling past fiction reading experiences, being instructed to read fiction, discussing fiction in comparison to non-fiction, and discussing different types of fiction.

The research shows that books had a positive influence on people's mood and emotions. However, it appears that simply reading fiction might not lead to an immediate improvement in mental well-being. The brain seems to require a period of processing and understanding the story before positive effects can be observed.

Ways Reading Can Affect Your Mental Health

Mental Health First Aid England, a social enterprise that offers guidance and training for mental health in workspaces, explains that whether the preference lies with short stories or lengthy novels, colorful picture books or digital formats, various forms of literature can provide valuable benefits. Here are some ways it helps us.

Reading captivating books brings joy and immersion, making time disappear. Finishing a good story can evoke sadness or eagerness for more, highlighting reading's positive impact.

Reading as a Stress Buster

Engrossing oneself in a book for just six minutes can significantly reduce stress by lowering heart rate and easing tension, outperforming other relaxation methods.

Acts as a Coping Mechanism

Reading offers an escape from the real world, providing a coping mechanism, especially in childhood. This immersion can be transformative, influencing how we interact with the world.

Building Empathy

Reading fiction enhances empathy, improving the ability to understand others' feelings and thoughts, temporarily boosting this crucial social skill.

Keeping Your Brain Sharp

Lifelong cognitive activities like reading slow down memory loss and reduce mental decline in later life compared to less stimulating pursuits.

Finding Support and Healing in Reading Groups

Discussing books in reading groups can significantly improve mental health, aiding concentration, emotional understanding, self-awareness, and meaningful discussions.

Boost Your Sense of Control and Offer a Safe Space

Discussing books fosters a sense of control and independence, benefiting mental well-being. It provides a positive and safe way to process challenging topics.

Understanding Adulthood

Reading for pleasure in adolescence enhances academic performance, social engagement, and personal development, offering insights into adult life.

Boosting Your Intelligence

Research confirms that reading increases intelligence, leading to a larger vocabulary, broader knowledge, and improved verbal skills.