Blood pressure in balance? The surprising role of insulin

Lifestyle

“Deep breaths… one more time… yes, I know you don't like doctor's visits, but please stay still.”

You try to relax, but instead feel your heart rate accelerate. The cuff squeezes your arm and you squeeze your eyes shut. ‘Don't think about stress, don't think about stress,' you mantra to yourself. ‘Not thinking about those unread emails, that report that should have been finished yesterday, or that mortgage application you still need to take care of…'

“140 over 90,” the doctor says frowning. “That's on the high side.”

‘Yeah duh,' you think. ‘I was just filling my head with 99 problems and zero solutions in 30 seconds, it's no wonder my heart is working overtime!'

Recognizable? You are not alone. Even though I try my best, but I am still far from being a mindfulness guru. My “Here and Now” can also sometimes be filled with all sorts of things. As soon as someone pulls out that blood pressure monitor, my readings go up and my heart rate gallops. “White coat syndrome” is officially called that, but I call it my “stressed chicken mode.

With me, blood pressure always has to be measured on both arms, or I have to do a relaxation exercise before the measurement is somewhat reliable. And even then, it remains exciting.

But what exactly is high blood pressure?

Simply put: the pressure at which your blood pushes against your vein walls is too high. This is measured in two numbers:

Systolic pressure (the highest number): The pressure when your heart contracts
Diastolic pressure (the lowest number): The pressure when your heart relaxes

Above 140/90, it's time to pay attention. Above 180/120, it's time to sound the alarm bells.

And why is that bad? Because it chronically overloads your heart and vessels, which can lead to heart attacks, strokes and – what many people don't know – serious kidney damage. This is because your kidneys contain tiny blood vessels that get damaged under high pressure. After age 50 we lose kidney function anyway, but high blood pressure dramatically accelerates this process. That's why you see more and more people struggling with kidney problems later in life, often without making the connection to blood pressure.

The surprising connection to insulin

Here's where it gets interesting. A colleague of mine is currently struggling with stubbornly high blood pressure and is looking for solutions. What is less well known is that insulin resistance can be an important, often overlooked factor.

How it works. Insulin is not only the hormone that regulates your blood sugar. It also has a direct effect on your blood vessels and kidneys. With insulin resistance:

Do your blood vessels become less sensitive to the relaxing effects of insulin. (Yes, you read correctly – insulin is actually a vasodilator! It keeps your vessels supple and relaxed. With insulin resistance, your vessels lose this “chill mode” and remain tight and constricted, which raises your blood pressure).
Does your kidneys retain more sodium (salt) and water. This increases the volume of your blood, which directly increases your blood pressure. It is like a garden hose that you squeeze more water through – the pressure increases.
Your sympathetic nervous system (fight-or-flight mode) becomes more active. This is like your body is constantly in a mild panic mode, even when you're watching Netflix. Or you are “relaxed” sleeping at night with T-Rex arms squeezed under your chin (NOT!).

Research shows that people with insulin resistance are up to 2x more likely to develop high blood pressure.
Shocking, right?

Am I insulin resistant without knowing it?

Possible! Here are the signs you may recognize:

Fatigue after meals (that afternoon dip is not normal!)
Belly fat that just won't disappear, despite attempts to lose weight
Constant cravings for sweet or carbohydrate-rich foods
Hormonal imbalance (menstrual problems, PCOS)
High blood pressure (surprise!)
Elevated cholesterol levels
Skin problems such as acne or skin tags

How do you actually become insulin resistant? A fairy tale for adults

Imagine your cells as little houses with doorbells (receptors). Insulin is the mailman knocking on the door with a package of sugar. “Hello, special delivery! Energy package for you!”
But what happens when the mailman comes by every day, several times a day? At first you open nicely: “Thanks Mr. Insulin Mailman! Come in with that sugar!”
After a while you get tired of it: “Again that letter carrier? I already got three energy packets today!” You put on your headphones and pretend you're not at home.

This is insulin resistance in a nutshell: your cells ignore the bubble. But that sugar has to go somewhere. So what happens? Your pancreas thinks, “Hmm, strange, the cells aren't responding. I'll send more mailmen with even more packages!” Insulin production goes up, while your cells become increasingly hard of hearing.

Eventually you have a situation where the letter carriers (insulin) accumulate in your bloodstream, desperately looking for a cell to open the door, while the sugar packets remain at the curb and roam in your blood. The result? High blood sugar AND high insulin. A double whammy for your health.

And where do all those packets come from? You can guess: that constant stream of fast carbs, sugars and ultra-processed foods. It's as if you signed yourself up for 37 different web shops that all send daily deliveries. No wonder at some point your cells say, “Enough is enough!”

My own story? I suffered from high blood pressure when I was still 10 pounds heavier and under chronic stress. Those extra pounds, especially around my waist, were a clear signal of insulin resistance that I didn't recognize at the time. And thanks again to my always tactful neighbor, who cheerfully kept asking me monthly if I was pregnant again.

The 4 pillars of a glucose-conscious lifestyle

In my GOOD. community, I guide people toward a glucose-aware lifestyle. Not because it's trendy, but because it can improve your blood pressure, energy levels, hormones, weight and inflammation levels. Win-win-win-win-WIN!

1. Change your meal order

Just as we discussed in my blog on hormonal balance: eat your vegetables and protein first, then your carbs. This is not just a trick. Studies show that this sequence can lower your glucose spike after a meal by up to 30%. Lower insulin spikes mean in the long run: less insulin resistance and lower blood pressure.

2. Add fiber to EVERYTHING

My members swear by my extra-fiber-rich-gluten-free-protein bread (yes, it's a mouthful, just like the bread itself). Why? Because fiber stabilizes your blood sugar, nourishes your microbiome, and keeps you satiated.

I throw flaxseeds and chia seeds and other fiber into really everything – smoothies, yogurt, salads, and even in my German genetically-programmed “Kaffee und Kuchen” moment. Because yes, between 3 and 4 p.m. the German in me awakens screaming for a piece of cake. No German escapes this cultural imperative, believe me!

But instead of traditional Schwarzwälder Kirschtorte, I feast on my mega delicious banana bread that quiets my delicious cravings without sending my blood sugar (and thus my blood pressure) soaring.

Do you want these recipes? Join the GOOD. community!

3. Exercise after your meal

A short 10-minute walk after eating can lower your glucose levels by 30-40%. No time? Just do 2-3 minutes of squats or kitchen burpees while you wash dishes. Yes, your roommates will look at you strangely. But it's really worth it anyway.

4. Stress management is non-negotiable

For me, the solution to high blood pressure clearly lies with stress reduction. When we are stressed, our body pumps cortisol and adrenaline into our system, which directly increases our blood pressure as well as lowers our insulin sensitivity.

My daily non-negotiable routine:

10 minutes of breathing exercises in the morning
A daily walk outside, without a phone
Setting boundaries (this was the game-changer for me!)

It starts with awareness

I am not exaggerating when I say that a glucose-aware lifestyle has transformed my health. My blood pressure is now stable, my energy consistent, and yes, those extra 10 pounds gone.

The natural support that makes a difference

In addition to these lifestyle adjustments, I've also discovered that certain nutraceuticals from doTERRA can really make a difference. Think of it as the turbo on your health engine – you can drive just fine without it, but with it you'll move forward faster.

The MetaPWR line is my personal favorite for glucose management. It contains natural compounds that help your body manage sugar more efficiently. And no, this isn't some magic pill you can swallow while wolfing down a bag of chips (although we all wish we could sometimes). It's the wind at your back as you pedal toward a healthier life.

Don't underestimate the power of essential oils, either. My morning starts standard with a glass of water with a drop of Lemon oil – it supports my liver, which in turn helps with natural detoxification. I call it my “internal cleansing” – much more effective than that stack of self-help books on your nightstand that you never read anyway!

The power of community

The beauty is that you don't have to be perfect. My GOOD. community is all about progression, not perfection. We learn together, share recipes, and celebrate the small victories. Like when someone notices for the first time that they no longer have an afternoon dip, or when the doctor is amazed at their improved blood pressure readings.

Want to know more? Send me a message and join our free Telegram community. We not only have serious health discussions, but also share hilarious memes about usefulness and uselessness of nutrition advice on Instagram.

Because yes, health is a serious matter. But that doesn't mean we can't laugh about it.

P.S. If you are reading this blog while wolfing down a bag of chips oid – no judgment here! Tomorrow is a new day to start with small steps. You know where to find me if you need help!

Disclaimer: This blog is intended to be informational and not a substitute for professional medical advice. If symptoms persist, always consult a physician or specialist.