Tackling Insulin Resistance in PERIMENOPAUSE
Ladies, if you haven’t buttoned the top button on your jeans for the last year or the mere thought of eating a carb causes a 3 pound weight gain, then welcome to the perimenopause game of “cat and mouse” —where you begin the pursuit of chasing weight loss with near captures but no real victories, all because of constantly shifting hormones.
What’s really driving this game? Insulin resistance.
What Is Insulin Resistance, Anyway?
Insulin is the hormone that helps your body shuttle sugar from your bloodstream into your cells for energy. When you’re insulin resistant, your cells basically ignore insulin’s knock at the door.
Your body, not one to give up easily, produces more insulin to get the job done. Unfortunately, excess insulin loves to store fat—especially around your belly—and makes it nearly impossible to lose weight, even if you’re living on chia seeds and sweat sessions.
Why It Gets Worse in Perimenopause and Menopause
Blame the hormonal rollercoaster. Estrogen, progesterone, and testosterone all play key roles in insulin sensitivity. As these hormones fluctuate or decline, insulin resistance can increase—leaving you feeling bloated, fatigued, and convinced your scale is gaslighting you.
Now for the good news: You can take back the reins. With a few science-backed shifts (and a little humor), you can outsmart your midlife metabolism.
6 Sassy Strategies to Tame Insulin Resistance
1. Prioritize Protein Like It’s Your Job
Protein helps stabilize blood sugar, keeps you full longer, and supports muscle (which is your metabolism’s BFF). Muscle takes in glucose from the blood so the more muscle you have the more glucose uptake resulting in more stable blood sugar levels. Think: eggs, chicken, beef, Greek yogurt, tofu, or whatever power proteins you enjoy. Shoot for 1 gram of protein for your “healthy” body weight. i.e. 140 lbs = 140 grams protein/daily.
2. Embrace Muscle Over Cardio Madness
Lifting weights isn’t just for gym bros. Strength training increases insulin sensitivity and builds muscle, which burns more calories at rest. It also makes you feel like a badass, which is an excellent side effect. We’re not talking colored hand weights here. We are talking weight gloves along with a full selection of heavy weights using progressive overload techniques.
3. Eat Carbs (Strategically)
You don’t have to banish carbs—but choose the complex kind (think lentils, quinoa, sweet potatoes). Pair them with fat and protein, and save the refined carbs for very special occasions.
4. Walk It Off (Literally)
Walking after meals (even 10-15 minutes) helps lower blood sugar and improve insulin sensitivity. Bonus: Get 10,000+ steps in per day - using a step tracker.
5. Sleep Like It’s a Spa Weekend
Poor sleep increases insulin resistance overnight. So channel your inner sleep diva—cool room, eye mask, maybe a little lavender mist—and prioritize that 7-9 hours like your weight depends on it. (Because… it does.)
6. Manage Stress Like a Boss
Cortisol (your stress hormone) can spike insulin and derail your progress. Meditation, deep breathing, dance parties in the kitchen (extra steps for that tracker!) —whatever keeps you calm and happy.
The Bottom Line
Insulin resistance isn’t your fault—and it isn’t your forever. With some savvy lifestyle tweaks, a sprinkle of patience, and a dash of sass, you can turn the tide.
So next time someone tells you midlife weight gain is inevitable, smile sweetly and flex your bicep. You’ve got science, strategy, and a sense of humor on your side.
And probably a protein shake, too.