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Could one of the most useful clues about insulin resistance already be sitting in your latest blood work?
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In this episode, Robby Barbaro explains a simple calculation you can make using two numbers that are probably already on your standard lipid panel: your triglycerides and HDL cholesterol.
By dividing your triglycerides by your HDL, you get what's known as the triglyceride-to-HDL ratio—a measurement researchers have studied as a potential clue to insulin resistance and metabolic health.
But there's an important catch.
This ratio is not a diagnosis, and there is no single cutoff that can tell everyone whether they are insulin resistant.
In this episode, you'll learn:
• How to calculate your triglyceride-to-HDL ratio using a standard lipid panel • Why researchers became interested in this ratio as a marker of insulin resistance • Why insulin resistance can cause triglycerides to rise while HDL decreases • What research suggests about higher triglyceride-to-HDL ratios and future type 2 diabetes risk • Why a ratio around 3.5 has appeared in some research—but should not be treated as a universal diagnostic cutoff • How sex, ethnicity, genetics, medications, alcohol intake, fasting status, and metabolic health can affect the interpretation • Why a low ratio doesn't automatically prove you're insulin sensitive • Why a high ratio doesn't automatically mean you have insulin resistance • Why people following a low-fat, whole-food, plant-based diet sometimes see their HDL decrease • Why a lower HDL number isn't necessarily a problem when triglycerides, blood sugar, blood pressure, and other markers are improving • Why trying to raise HDL simply for the sake of raising the number may miss the bigger metabolic picture • How food quality matters—even within a plant-based diet • Why insulin resistance can begin developing years before fasting glucose or A1C becomes abnormal • How this simple ratio can help you ask better questions about your metabolic health
The calculation itself is simple:
Triglycerides ÷ HDL = Triglyceride-to-HDL Ratio
For example:
Triglycerides: 60 HDL: 50
60 ÷ 50 = 1.2
Robby explains that ratios around 1 or below generally represent a favorable pattern, while ratios around 1.5–2 can also be reassuring.
Once the ratio begins moving above roughly 2–3, it may be worth looking more closely at the rest of your metabolic picture. Ratios above approximately 3–3.5 have been associated with insulin resistance in a number of studies.
But these are not diagnostic zones.
A ratio of 2.9 doesn't prove you're insulin sensitive, and a ratio of 3.1 doesn't automatically mean you're insulin resistant.
Think of the number as a clue—not a verdict.
The bigger lesson is to avoid becoming obsessed with any single lab value.
Look at your triglycerides, HDL, glucose, blood pressure, fasting insulin when available, diet, and overall metabolic health together.
Because sometimes the early warning signs of insulin resistance may already be sitting in your medical records long before blood sugar reaches the prediabetes or type 2 diabetes range.
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👉 Join the waitlist for the next Mastering Diabetes Retreat: https://www.masteringdiabetes.org/retreat-fall-2026/
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Keep your carbs high and your A1C low.
