Understanding Perimenopause Weight Gain: How Insulin Could Be the Missing Piece!

Perimenopause brings a unique set of challenges, especially when it comes to body changes. For many women, this period between the ages of 35 and 45 introduces weight gain that feels different, almost stubborn. Traditional weight-loss advice like “eat less and exercise more” seems ineffective or even” calorie in & calorie out” also doesn’t seem to be working! Believe me, it’s natural to feel frustrated and even disconnected from a body that suddenly seems unresponsive. But what if one of the key players in this shift isn’t just calorie intake or physical activity—but a hormone called insulin? Understanding the role of insulin in perimenopause could be the key to unlocking a healthier, more empowered approach to navigating these changes.

During perimenopause, the years leading up to menopause, hormones like estrogen and progesterone begin to fluctuate. These hormonal shifts influence everything from mood and sleep to energy levels and body composition. It’s common for women to notice weight accumulating around the abdomen, even if their habits haven’t changed. But why does this happen? One critical reason is how these fluctuating hormones interact with insulin.

Insulin is the hormone responsible for managing blood sugar levels. As estrogen and progesterone decrease, they can cause shifts in how your body responds to insulin. Essentially, your cells may become less sensitive to insulin, leading to a condition called insulin resistance. When insulin resistance sets in, the body has a harder time using glucose for energy, and it ends up storing more fat instead. This change is particularly impactful in perimenopause, as it influences both weight and how you feel day-to-day.

While most people think of insulin in relation to diabetes, it’s also a major factor in weight regulation. Insulin’s job is to allow cells to absorb glucose (sugar) from the bloodstream to use as fuel. When insulin levels are high, the body goes into “storage mode,” making it more likely to store calories as fat rather than burn them. For women in perimenopause, insulin resistance often goes hand-in-hand with other hormonal fluctuations, creating a cycle that can make weight loss feel impossible.

When your body doesn’t respond effectively to insulin, it can lead to frequent blood sugar spikes and crashes. This rollercoaster can trigger cravings, mood swings, and energy dips, which makes managing diet and exercise habits even harder. Understanding insulin’s role in your body during perimenopause can help you work with your hormones rather than feeling trapped by them.

SYMPTOMS TO LOOK FOR:
How do you know if insulin might be affecting your perimenopausal weight gain? Some signs of insulin resistance include:

• Frequent Cravings: Particularly for sweets or starchy foods, as your body struggles to keep blood sugar stable.

• Energy Dips: Especially after meals, when blood sugar crashes leave you feeling tired or sluggish.

• Difficulty Losing Weight: Despite eating well and exercising regularly, weight seems to stick around, especially around the midsection.

• Increased Hunger: Feeling hungry soon after eating, as blood sugar levels fluctuate too rapidly.

If these symptoms sound familiar, insulin resistance might be playing a role in the changes you’re noticing in your body.

PRACTICAL STEPS TO MANAGE AND BALANCE INSULIN:
The good news is that there are practical steps you can take to support balanced insulin levels and make perimenopausal weight gain more manageable. Here’s where to start:

• Plan Balanced Meals: Aim for a combination of protein, healthy fats, and fiber-rich carbohydrates at each meal to keep blood sugar levels steady. For example, a meal with salmon, avocado, leafy greens, and a small portion of quinoa will be more stabilizing than a carb-heavy meal on its own.

• Track Blood Sugar Responses: Using tools like Continuous Glucose Monitors (CGMs) allows you to see how specific foods impact your blood sugar in real time. This information can help you adjust your meals to avoid spikes, which can, over time, support insulin sensitivity. Tracking blood sugar responses is one of the most effective ways to see how specific foods impact your blood sugar in real time. That’s why I partner with VIVELY CGM to provide clients with accurate, continuous glucose data, empowering them to make informed adjustments to avoid blood sugar spikes. This targeted insight can make all the difference in improving insulin sensitivity over time!

• Prioritize Sleep and Manage Stress: Both lack of sleep and chronic stress can increase insulin resistance. Finding ways to reduce stress through activities like yoga, meditation, or simply taking time for yourself can have a positive effect on insulin levels and overall hormonal balance.

• Stay Active: Incorporating movement, even in small ways, can make a big difference. Activities like strength training and walking have been shown to improve insulin sensitivity by helping muscles absorb glucose more efficiently.

  Navigating perimenopause weight gain isn’t easy, and it’s understandable to feel frustrated or even disconnected from your body. But understanding how insulin and other hormones play into these changes can empower you to make adjustments that help you feel more in control. You’re not alone, and with knowledge and the right steps, you can navigate perimenopause with greater confidence and health.

  Anna

  Nutritionist (MHumNUTR)

Working 1-2-1!

Women's health . Continuous Glucose Monitor.