If you’re navigating your 40s or 50s and feeling like your body is rebelling — especially with stubborn belly fat, low energy, and cravings that won’t quit — you’re not alone. These may be signs of insulin resistance, a sneaky but impactful issue that often flies under the radar during perimenopause.
According to research (PMID: 24455848), about 51% of women in perimenopause may have chronically dysregulated insulin levels. And honestly, given how our lifestyles have shifted in the past decade, that number could be even higher today. In my experience supporting women through midlife, insulin resistance is one of the most common root causes of weight gain, fatigue, and hormonal chaos.
Let’s explore the 5 common signs and how you can take action — today.
That extra layer around your waist might not just be about calories in vs. out. When insulin isn’t doing its job properly, excess glucose (sugar) gets stored as fat, particularly in the abdominal area. Even if you’re eating well, a dysregulated insulin response makes fat loss difficult.
Do you feel full for just an hour before hunger strikes again? Insulin resistance can disrupt your body’s ability to process and absorb nutrients efficiently. This leads to frequent hunger cues, sugar cravings, and a feeling of “never being satisfied.”
Dragging through the day even after a full night’s sleep? If glucose isn’t entering your cells properly, your body simply isn’t fueling itself. That leaves you feeling foggy, fatigued, and uninspired to move which ironically makes insulin resistance worse.
Your lipid panel may be giving you clues. Insulin resistance often goes hand-in-hand with elevated triglycerides and LDL (“bad”) cholesterol, increasing your risk of metabolic syndrome. It’s not just about what you eat but it’s about how your body processes it.
Insulin resistance impairs immune function, making you more prone to infections, inflammation, and poor recovery. If every sniffle seems to turn into a full-blown cold, it might be time to dig deeper.
Here are practical, science-backed actions you can take to support your insulin sensitivity:
Ask your healthcare provider to check:
These can give you an early snapshot of insulin dysfunction, even before full-blown diabetes develops.
Movement, especially after your largest meal, helps your muscles absorb glucose efficiently. Aim for 10,000 steps daily, broken up with 5–15 minute walks throughout the day. Start with a quick post-dinner walk. It works wonders!
Start your day with at least 35g of protein. This stabilizes your blood sugar, crushes cravings, and supports lean muscle mass. Try eggs, Greek yogurt, or a clean protein shake. Don’t believe me? Test it for a week and see the difference.
N-acetyl cysteine (NAC) is a powerful antioxidant that also supports insulin sensitivity. A study (PMID: 21831508) showed that NAC improves blood sugar regulation. Consider brands like Integrative Therapeutics for a trusted source.
Most women are deficient in this essential mineral, and it plays a key role in insulin function and cortisol regulation. Look for a bioavailable form like Ortho Molecular’s Reacted Magnesium (PMID: 30587761).
This simple formula — Data + Daily habits + Recovery — is your blueprint:
Perimenopause is not a decline.It’s a shift. Understanding how insulin resistance intersects with hormonal changes gives you back your power. You don’t have to accept fatigue, belly fat, or sugar crashes as your new normal.
Try implementing just one change this week — maybe the protein-rich breakfast or evening walk — and build from there. You’ve got this 💪
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