Why Insulin Resistance & Pre diabetes Are So Common in Perimenopause and Menopause

Why Insulin Resistance & Pre diabetes Are So Common in Perimenopause and Menopause

If you’ve suddenly started gaining weight around your middle…

feeling constantly hungry…

crashing in the afternoons…

waking at 3am…

craving sugar…

or feeling like your body no longer responds the way it used to…

you are absolutely not imagining it.

And no — it’s not simply because you “lack willpower.”

One of the biggest things I see in midlife women is blood sugar imbalance, insulin resistance and early signs of prediabetes quietly creeping in during perimenopause and menopause.

The problem?

Many women have no idea it’s happening.

Because the symptoms are often blamed purely on hormones, stress, ageing… or being “lazy.”

But your hormones, metabolism and blood sugar are all deeply connected.

So What Is Insulin Resistance?

Insulin is a hormone produced by the pancreas that helps move glucose (sugar) from your bloodstream into your cells to be used for energy.

When your body becomes insulin resistant, your cells stop responding properly to insulin.

This means your body has to produce MORE insulin to keep blood sugar levels stable.

Over time this can lead to:

• increased fat storage (especially around the abdomen)

• cravings and increased appetite

• fatigue and energy crashes

• inflammation

• poor sleep

• brain fog

• mood changes

• higher cholesterol and blood pressure

• increased risk of type 2 diabetes

And unfortunately… hormonal changes during perimenopause can make this more likely.

Why Does Perimenopause Increase The Risk?

During perimenopause and menopause, levels of oestrogen and progesterone fluctuate and eventually decline.

These hormonal changes can affect:

• insulin sensitivity

• appetite regulation

• cortisol (stress hormone)

• sleep quality

• muscle mass

• fat distribution

At the same time, many women are also juggling:

• chronic stress

• poor sleep

• busy lifestyles

• less recovery

• under-eating protein

• loss of muscle mass

• reduced movement

All of which can worsen insulin resistance.

This is why many women say things like:

“I’m eating less but gaining weight.”

“I’m constantly hungry.”

“I feel shaky if I don’t eat.”

“I crave sugar all the time.”

“I can’t lose weight like I used to.”

These are often signs your blood sugar regulation needs support.

Common Signs of Blood Sugar Imbalance in Midlife

Some common symptoms can include:

• Increased abdominal weight gain

• Constant snacking or cravings

• Energy crashes after meals

• Feeling tired but wired

• Brain fog

• Mood swings or irritability

• Waking in the night

• Feeling shaky, anxious or lightheaded

• Difficulty losing weight

• Skin tags or darker skin patches

• Increased thirst

• Frequent urination

Not every woman will experience all of these symptoms — and they can overlap with menopause symptoms too.

That’s why understanding the bigger picture matters.

The Good News? Lifestyle Changes Really Can Help

One of the most empowering things about insulin resistance and early prediabetes is that lifestyle changes can have a huge impact.

And no…

that does NOT mean starving yourself, cutting out all carbs or doing punishing workouts.

In fact, extreme dieting and overtraining can often make stress hormones worse.

Instead, focus on supporting your body consistently.

Simple Ways To Support Blood Sugar Balance

Prioritise Protein

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

Aim to include protein at every meal.

Examples include:

• eggs

• greek yoghurt

• chicken

• fish

• tofu

• cottage cheese

• protein smoothies

• lean meats

• lentils and beans

Build Muscle Through Strength Training

Muscle is incredibly important for blood sugar regulation.

Strength training improves insulin sensitivity and helps your body utilise glucose more effectively.

This becomes even MORE important during menopause when muscle mass naturally declines.

Don’t Skip Meals

Many women unintentionally under-eat during the day — then experience cravings and overeating later.

Balanced meals with protein, fibre and healthy fats can help reduce energy crashes and improve appetite control.

Manage Stress & Sleep

Poor sleep and chronic stress can significantly impact blood sugar regulation.

Cortisol increases glucose release into the bloodstream and can worsen cravings and fat storage.

Supporting your nervous system matters just as much as nutrition.

💚🧡 Simple Blood Sugar Balancing Recipe

Berry Protein Yoghurt Bowl

Serves 1

Prep time: 5 minutes

Ingredients

• 200g Greek yoghurt

• 1 scoop vanilla protein powder

• 1 tbsp chia seeds

• Handful of blueberries

• Handful of raspberries

• 1 tbsp chopped walnuts

• Sprinkle of cinnamon

Method

Add the Greek yoghurt and protein powder to a bowl and mix well until smooth.

Top with berries, chia seeds, walnuts and cinnamon.

Simple, filling, high in protein and supportive for blood sugar balance without feeling restrictive.

Final Thoughts

Perimenopause and menopause can absolutely affect blood sugar, insulin sensitivity and metabolism.

But this is NOT about blame.

And it’s not about perfection either.

Your body is changing — and it may simply need a different kind of support now.

Small, realistic, consistent habits can make a huge difference to:

• energy

• cravings

• mood

• sleep

• body composition

• long-term health

And most importantly…

how you FEEL day to day.

Need More Support?

If you’re struggling with weight gain, cravings, fatigue, blood sugar issues or confusing menopause symptoms, my 1:1 Clinical Nutrition & Menopause Support sessions are designed to help you understand what’s happening and create a realistic plan that works for YOUR body.

I offer personalised support, practical nutrition advice, lifestyle guidance and hormone-aware strategies — without extremes or overwhelm.

📩 Book your FREE consultation call today and let’s talk about how I can support you.

Emma x

The Menopause Mentor