Heard About Insulin Resistance?
Why Midlife Weight Gain Isn’t Your Fault
Ever wondered why your jeans suddenly feel tighter, even though your diet hasn’t really changed? Or why you’re more tired now than you were 5 or 10 years ago? For many women, the reason is insulin resistance, something we don’t really speak or hear much about.
What exactly is it?
During perimenopause, oestrogen levels naturally decline. Oestrogen is the hormone that normally helps your cells respond to insulin, the hormone that keeps your blood sugar. under control. When it starts to drop, your body can become less sensitive to insulin, meaning glucose stays in your blood instead of moving into your cells for energy.
This is called insulin resistance, and it’s especially common in perimenopause. Signs can include:
Stubborn weight gain especially around your belly
Tiredness, especially with afternoon energy crashes
Increased cravings for carbs or sugar
Brain fog and poor concentration
Higher risk of type 2 diabetes and heart disease
If these sound familiar, you’re not the only one. Many women in their 40s and 50s experience perimenopause weight gain and fatigue linked to insulin resistance without even realising it.
What to do about it?
The good news? You can take back control. Research shows that small, consistent habits make a huge difference to blood sugar balance in midlife and here’s where to start:
1. Strength Training is Non-Negotiable
Muscle acts like a sponge for glucose, improving insulin sensitivity - squats, lunges, push-ups, whatever your go for can help reduce midlife belly fat and boost energy.
2. Prioritise Protein at Every Meal
Most women 40+ aren’t eating enough protein. Aim for 20–30g of protein per meal to stabilise blood sugar, protect muscle, and reduce cravings.
3. Balance Carbs (Don’t Ban Them!)
Carbs aren’t the enemy and if you’re a regular reader of my blogs, it’s not the first time you’ve heard this! The key is the right type and the right amount. Think oats at breakfast, lentils, sweet potato, brown rice or pasta, there’s so much to chose from.
4. Manage Stress
High cortisol from stress worsens insulin resistance. Try winding down with a book, journaling, or breathing exercises during the day. It might not seem like much, but you’ll notice the difference.
The Bottom Line?
If you’ve been blaming yourself for midlife weight gain, cravings, or exhaustion, it’s not about willpower - it’s biology. Insulin resistance during perimenopause is real, but with the right nutrition, movement, and lifestyle tweaks, you can reset your metabolism and feel like yourself again.
💡 Want a step-by-step plan to get started? Download my free guide: How to Kickstart Weight Loss & Feel Amazing Again. It covers the 3 biggest mistakes women over 40 make with food and exactly how to fix them.
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Ciao for now! Ex