As we move through our 40s and 50s, many women begin to notice stubborn weight gain around their belly, energy dips, sugar cravings, and difficulty shifting those extra kilos even with healthy eating and exercise. One of the hidden culprits behind these frustrating changes is something called insulin resistance, a metabolic issue that becomes more common in midlife, during the perimenopausal and menopausal years.
Let’s explore what insulin resistance is, why it can develop during this stage of life, and ten powerful ways you can help prevent or reverse it naturally.
What is Insulin Resistance?
Insulin is a hormone made by the pancreas that helps move glucose (sugar) from your bloodstream into your cells, where it’s used for energy. When our cells become less responsive to insulin, glucose can’t enter easily, so it builds up in the blood. In response, the body pumps out more insulin, leading to high insulin levels over time, this is called insulin resistance.
It can be a key driver behind abdominal weight gain, fatigue, cravings, inflammation, and eventually, type 2 diabetes if left unchecked.
Why Does Insulin Resistance Happen in Midlife?
There are a few reasons why insulin resistance tends to rear its head around menopause:
Hormonal Shifts: Oestrogen has a protective effect on insulin sensitivity. As oestrogen levels decline in late perimenopause, insulin resistance can creep in more easily.
Poor Sleep and Stress: Midlife often brings disrupted sleep and higher stress levels, both of which can increase cortisol, a hormone that makes our bodies more resistant to insulin.
Lifestyle Factors: Less movement, more processed sugary carbs, emotional eating, and even the sneaky glass of wine to wind down can gradually impact blood sugar control.
Muscle Loss: With age, we naturally lose lean muscle mass unless we actively work to maintain it. Less muscle means less glucose uptake, muscle tissue is a key player in regulating blood sugar.
10 Natural Ways to Prevent or Reverse Insulin Resistance
The good news is that insulin resistance is not a life sentence. With the right support, your body has an incredible capacity to restore balance. Here are my top ten naturopathic strategies to nourish your body and support healthy insulin function:
Protein with meals: One of the most effective ways to support healthy insulin function is by including protein with every meal and snack, especially in the morning. Having protein with meals helps regulate blood sugar levels, promotes fullness, and curbs sugar cravings, reducing the risk of overeating. Protein also plays a key role in preserving lean muscle mass, which is vital for maintaining a healthy metabolism and improving insulin sensitivity. Nourishing protein-rich foods include wild salmon, organic eggs and chicken, grass-fed meat, nuts and seeds, legumes, hummus, organic tofu and tempeh, organic Greek yoghurt, and clean plant-based or whey protein powders.
Fibre-rich foods: Increasing fibre-rich foods in your diet is a powerful way to improve insulin resistance. Fibre, particularly soluble fibre found in foods like oats, legumes, vegetables (carrots, Brussel sprouts, sweet potatoes), flax and chia seeds, slows the absorption of glucose into the bloodstream, preventing blood sugar spikes and reducing the demand for insulin. Fibre supports gut health by nourishing beneficial gut bacteria, which play a role in improving insulin sensitivity and reducing inflammation. A diet high in fibre also helps with appetite control, promoting satiety and aiding in healthy weight management, which are key factors in reversing insulin resistance.
Avoid Sugary Processed Foods and drinks: To reverse insulin resistance you need to avoid processed sugary foods (e.g. desserts, pastries, milk chocolate, baked goods, sweetened yoghurts, muesli bars, breakfast cereals), and sugary drinks (e.g. soft drinks, sweetened lattes and iced teas, fruit juices, sports and energy drinks). These foods cause rapid spikes in blood sugar, leading to insulin resistance over time. Ultra-processed foods containing high fructose syrup are particularly damaging as they promote insulin resistance by causing oxidative stress, inflammation and fatty liver. You can still enjoy fresh whole fruit which provides beneficial fibre and nutrients, good quality dark chocolate (at least 70% cacao) and natural sweeteners like stevia. Make healthy homemade desserts and baked goods from wholesome ingredients rich in fibre, protein and healthy fats, such as almond and coconut flour, nuts and seeds, healthy oils (coconut, olive oil, macadamia nut) and sweetened with fresh fruits and low-GI sweeteners like coconut sugar, stevia and monk fruit.
Chromium: Chromium is an essential mineral that plays a key role in improving insulin sensitivity and supporting healthy blood sugar levels, making it particularly beneficial for individuals with type 2 diabetes or those at risk of developing insulin resistance. It enhances the action of insulin by increasing the number of insulin receptors on cells, allowing for better glucose uptake and metabolism. By supporting efficient glucose processing, chromium helps maintain stable energy levels and reduce cravings for sugar. The recommended dosage of chromium ranges from 200-500 mcg daily.
Inositol: Research highlights inositol’s role in enhancing insulin sensitivity, making it a valuable natural tool for treating insulin resistance and improving metabolic health. Inositol helps improve insulin sensitivity by supporting the body’s response to insulin, thereby enhancing glucose metabolism. Inositol supplementation, particularly in the form of myo-inositol, can help lower blood glucose levels, reduce insulin resistance and improve hormonal balance in women with PCOS. Inositol has been shown to have a positive impact on metabolic health, potentially reducing the risk of type 2 diabetes by improving insulin function. The therapeutic dose of inositol typically ranges from 2 to 6 grams per day, divided into multiple doses. It is considered safe for long-term use.
Magnesium: Magnesium is considered a frontline supplement for reversing insulin resistance due to its vital role in glucose metabolism and insulin sensitivity. It supports the function of insulin receptors and enhances the activity of enzymes involved in glucose uptake, ensuring that cells use glucose efficiently. Recommended dosage for magnesium is 300mg of elemental magnesium, once or twice daily. The best food sources of magnesium include dark green leafy veggies, dark chocolate (at least 70% cacao), legumes, nuts and seeds.
Limit Alcohol: Excessive alcohol or frequent drinking can significantly impact insulin sensitivity, which can lead to insulin resistance over time. Alcohol is processed by the liver, which prioritises metabolising alcohol over other functions, including glucose regulation. Alcohol can also cause an increase in inflammation and oxidative stress, both of which are known to impair insulin sensitivity. For those with existing blood sugar imbalances or a higher risk of type 2 diabetes, alcohol consumption can exacerbate insulin resistance, making it harder for the body to regulate blood sugar effectively. Choose refreshing, low-sugar, non-alcoholic drinks in your favourite glass to enjoy without compromising your health. Try kombucha for its probiotic benefits, iced teas infused with fresh fruit, or sparkling mineral water with a squeeze of lime.
Daily Exercise: Exercise is one of the most effective ways to improve insulin sensitivity. Physical activity increases glucose uptake into cells, helping muscles to use glucose more efficiently, reducing insulin resistance and stabilizing blood sugar levels. Strength training promotes muscle building, which enhances insulin sensitivity even during rest. Regular exercise also lowers inflammation, promotes weight management, and contributes to overall metabolic health, all of which can help combat insulin resistance. Whether you like swimming, running, walking, surfing, or lifting weights staying active supports a balanced metabolism and improves insulin function.
Adequate Sleep: Poor sleep quality and inadequate rest can disrupt the body’s insulin response. Chronic sleep deprivation can increase insulin resistance and make it harder for the body to regulate blood sugar effectively. Aim for 7-9 hours of quality sleep each night to improve insulin sensitivity, and support overall health. support healthy circadian rhythm because it improves insulin sensitivity.
Stress Management: Chronic stress leads to the release of cortisol, which can contribute to insulin resistance and higher blood sugar levels. Practising stress-reducing techniques such as meditation, deep breathing, yoga, spending time in nature, regular exercise, or supplementing with adaptogenic herbs (withania, Siberian ginseng, rhodiola) and anti-stress nutrients (magnesium, B vitamins), calming herbal teas (chamomile, lemon balm, valerian, passionflower), can help lower cortisol levels and improve the body’s ability to process insulin more effectively.
You Can Flourish in Midlife
If you’ve been struggling with fatigue, weight gain, or blood sugar swings, it’s not your fault, and it’s never too late to shift the tide. With the right support and some simple, sustainable changes, your body can become more responsive to insulin again.
Want more personalised support?
Book a consultation, I’d love to help you feel your best and flourish through perimenopause, menopause, and beyond.
Written by Lisa Guy, Naturopath & Clinical Nutritionist.
