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How to reverse your higher risk of insulin resistance in perimenopause

Updated: Jun 23

If you’re in perimenopause and suddenly dealing with stubborn weight gain, intense sugar cravings, low energy, or feeling “off” despite doing all the right things — you’re not imagining it.


During perimenopause, your risk of developing insulin resistance increases significantly. And for many women, it’s the missing piece behind symptoms that feel confusing, frustrating, and hard to shift.


The good news? Insulin resistance is reversible — and understanding what’s happening in your body is the first step.

What Is Insulin Resistance?

Insulin is a hormone that helps move glucose (sugar) from your bloodstream into your cells to be used for energy. Insulin resistance happens when your cells stop responding properly to insulin. Your body then has to produce more and more insulin to keep blood sugar levels stable. Over time, this can lead to consistently high insulin levels, unstable blood sugar, and increased fat storage — particularly around the abdomen.


Common signs of insulin resistance include:

  • Stubborn weight gain, especially around the middle

  • Strong sugar or carbohydrate cravings

  • Energy crashes after meals

  • Brain fog or poor concentration

  • Difficulty losing weight despite healthy eating


Here’s the key thing to know: insulin resistance often develops quietly — and perimenopause can accelerate the process.

Why Perimenopause Increases Your Risk of Insulin Resistance


1. Oestrogen Decline and Blood Sugar Control

Oestrogen plays an important role in helping your body remain sensitive to insulin. As oestrogen levels fluctuate and decline during perimenopause, your cells become less responsive to insulin. This means your body needs to release more insulin to manage the same amount of glucose — increasing the risk of insulin resistance over time.


2. Changes in Muscle Mass and Metabolism

From your late 30s onwards, muscle mass naturally begins to decline unless it’s actively maintained. Muscle tissue is one of the main places glucose is used. Less muscle = fewer places for glucose to go.

This makes blood sugar regulation harder and increases insulin demand — even if your diet hasn’t changed.


3. Increased Stress and Cortisol

Perimenopause is often accompanied by higher stress levels, poor sleep, and increased cortisol. Chronically elevated cortisol raises blood sugar levels and worsens insulin resistance. This is why “just eat less and exercise more” often backfires during this stage of life.

Signs Insulin Resistance May Be Driving Your Symptoms

Many women assume their symptoms are “just hormones” — but insulin resistance is often involved.

You might notice:

  • Weight gain despite eating well

  • Worsening PMS-like symptoms

  • Feeling tired but wired

  • Cravings that feel impossible to control

  • Belly fat that appears suddenly


Understanding this connection allows you to work with your hormones instead of against them.

How to Reverse Insulin Resistance in Perimenopause

Here’s the encouraging part: insulin resistance responds incredibly well to targeted nutrition and lifestyle changes.


1. Balance Blood Sugar at Every Meal

Skipping meals, under-eating, or eating mostly carbohydrates can worsen insulin resistance.

Aim to include:

  • A quality protein source

  • Fibre-rich carbohydrates

  • Healthy fats

at every meal to slow glucose absorption and reduce insulin spikes.


2. Prioritise Protein (Especially at Breakfast)

Protein helps stabilise blood sugar, reduce cravings, and preserve muscle mass.

Most women in perimenopause benefit from 20–30g of protein per meal, starting at breakfast.


3. Move After Meals (It Doesn’t Have to Be Intense)

Gentle movement after eating — even a 10-minute walk — helps your muscles absorb glucose without needing as much insulin. This is one of the simplest and most effective strategies for improving insulin sensitivity.


4. Support Your Gut Health

Your gut microbiome plays a key role in blood sugar regulation and inflammation. Supporting gut health through fibre-rich foods, variety, and regular meals can significantly improve insulin sensitivity.


5. Improve Sleep and Stress Regulation

Poor sleep and chronic stress keep insulin levels elevated. Addressing sleep quality, evening routines, and stress load is not optional — it’s foundational.

Foods That Help vs Foods That Worsen Insulin Resistance

Supports Insulin Sensitivity

Worsens Insulin Resistance

Lean protein

Sugary drinks

Vegetables and leafy greens

White bread and pastries

Whole grains

Highly processed snacks

Legumes and pulses

Refined carbohydrates

Healthy fats

Frequent grazing

This isn’t about restriction — it’s about creating stability.


The Bottom Line

Perimenopause doesn’t cause insulin resistance overnight — but hormonal changes make you more vulnerable to it. If you’re noticing unexplained weight gain, cravings, and low energy, insulin resistance may be playing a bigger role than you realise.


With the right nutrition strategies, insulin resistance can be reversed, symptoms can improve, and your body can start responding again. You don’t have to accept feeling stuck or frustrated as your new normal.

Ready for Personalised Support?

If you’d like help identifying whether insulin resistance is affecting you — and creating a plan that actually works for your body and lifestyle — working one-on-one can make all the difference.

Personalised guidance removes the guesswork and helps you move forward with confidence.

References & Further Reading

 

Ready for Personalised Support?

If you’d like help identifying whether insulin resistance is affecting you — and creating a plan that actually works for your body and lifestyle — working one-on-one can make all the difference.


Personalised guidance removes the guesswork and helps you move forward with confidence.



 
 
 

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