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Insulin and Fat Loss: What Every CrossFitter in Austin Needs to Know

If you’re trying to lose fat, control cravings, or get your energy back—understanding insulin is non-negotiable.


Insulin isn’t the enemy. It’s not “bad.” But when it’s chronically high—especially because of processed foods and snacks—it slams the brakes on your body’s ability to burn fat.

Let’s break it down like we would inside a CrossFit Uncommon class.


What Is Insulin?


Insulin is a hormone made by your pancreas. When you eat carbohydrates (bread, fruit, cereal, etc.), they break down into glucose. Your blood sugar rises. Then your pancreas releases insulin to shuttle that glucose into your cells for energy.


If you’re moving, lifting, or doing CrossFit workouts—this isn’t a problem. Your muscles use that energy. But when you’re inactive or constantly snacking?


Your body stores the excess as fat.


What Happens When Insulin Is Always High?


If you graze all day or live on refined carbs, your insulin levels never drop. This creates insulin resistance: your cells stop listening. Your body releases even more insulin to compensate. The result?


  • Fat gain

  • Cravings

  • Energy crashes

  • Inflammation


Eventually this can lead to Type 2 Diabetes, where your body is drowning in insulin but can’t use it effectively.


What About Type 1 Diabetes?


Type 1 is an autoimmune condition where your pancreas doesn’t produce insulin at all. People with Type 1 need external insulin just to survive. This blog focuses more on Type 2—which is driven by lifestyle and can be reversed.


Other Hormones That Play a Role in Fat Loss


  • Glucagon: The “anti-insulin” that helps burn fat. Suppressed when insulin is high.

  • Leptin: Tells your brain you’re full. Gets ignored if you’re inflamed.

  • Ghrelin: Your hunger hormone. Rises with poor sleep and erratic meals.

  • Cortisol: Your stress hormone. Chronically elevated cortisol also increases insulin.


Does Meal Timing Matter?


Most people ask: "When is the best time to eat for insulin sensitivity?"

Typical advice says:

  • Morning: high insulin sensitivity

  • Night: lower insulin sensitivity

But here’s the truth:

If you’re eating a diet free of processed carbs (meat, eggs, fat), and training consistently (like we do at Uncommon), meal timing matters less. You aren’t spiking insulin much to begin with.


How CrossFit Training Improves Insulin Sensitivity

Functional fitness improves insulin sensitivity. Lifting weights, doing intervals, and walking all drive glucose into muscles without insulin. That means less storage, more usage—and better fat loss.


5 Key Takeaways for Better Insulin Health: Eat animal-based, whole foods


  1. Train consistently (3–5x/week CrossFit)

  2. Avoid snacking and sugar

  3. Sleep 7–9 hours

  4. Ditch seed oils and packaged snacks


Want to Learn More About Insulin and Fat Loss?





 
 
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