Insulin Resistance in Menopause: Signs, Causes & Natural Support

If you feel like your body is no longer responding the way it used to — especially when it comes to weight, energy, and cravings — insulin resistance may be part of the picture.

It’s something I see often in clinic, particularly in women moving through perimenopause and menopause.

The tricky part is that it’s not always obvious.

You can be eating well, staying active, and still feel like something just isn’t quite right.

What is insulin resistance?

Insulin is a hormone that helps move glucose (sugar) from your bloodstream into your cells, where it’s used for energy.

When your body becomes less responsive to insulin, it needs to produce more of it to do the same job.

Over time, this can lead to:

• Higher insulin levels

• Increased fat storage

• Energy fluctuations

• More intense cravings

This is what we call insulin resistance.

Why does it become more common in menopause?

Hormones and metabolism are closely connected.

As you move through perimenopause and into menopause, several changes occur that can make your body more prone to insulin resistance.

1. Declining oestrogen affects glucose metabolism

Oestrogen plays a role in how your body responds to insulin.

As levels fluctuate and eventually decline:

• Cells may become less sensitive to insulin

• Blood sugar becomes harder to regulate

• Fat storage patterns shift

2. Loss of progesterone impacts balance

Progesterone has a calming, regulatory effect on the body.

As it declines:

• Stress hormones may rise more easily

• Blood sugar becomes less stable

• Sleep can be disrupted (which further affects insulin)

3. Muscle mass gradually decreases

Muscle is one of the main places your body uses glucose.

With age and hormonal changes:

• Muscle mass can decline

• Glucose is less efficiently used

• More is stored as fat

4. Stress and cortisol increase the load

Midlife often brings increased stress — and your body becomes more sensitive to it.

Elevated cortisol can:

• Increase blood sugar levels

• Drive insulin resistance

• Promote abdominal weight gain

Common signs of insulin resistance

It doesn’t always show up clearly on standard tests, but there are patterns I often see:

• Weight gain, particularly around the abdomen

• Difficulty losing weight despite effort

• Cravings for sugar or carbohydrates

• Energy crashes, especially mid-afternoon

• Feeling shaky or irritable when you haven’t eaten

• Brain fog

• Elevated triglycerides or fasting glucose on blood tests

You don’t need to have all of these for insulin resistance to be present.

Why it matters

Insulin resistance is not just about weight.

Over time, it can influence:

• Metabolic health

• Cardiovascular risk

• Hormonal balance

• Energy and mood

The good news is that it’s something that can be supported — often quite effectively — with the right approach.

Natural ways to support insulin sensitivity

This is where a gentle, consistent approach works best.

1. Build meals that stabilise blood sugar

Instead of focusing on restriction, focus on balance.

Aim for:

• Protein with each meal

• Healthy fats

• Plenty of fibre

This helps slow glucose release and reduce insulin spikes.

2. Don’t skip meals or under-eat

Undereating can stress the body and worsen blood sugar instability.

Regular, balanced meals help keep energy steady and reduce cravings.

3. Support muscle through movement

You don’t need intense workouts.

Simple strength-based movement can:

• Improve insulin sensitivity

• Support metabolism

• Help your body use glucose more effectively

4. Reduce the stress load on your body

Even small changes can help:

• Gentle walking

• Time outdoors

• Creating space to rest

This supports your nervous system and helps regulate cortisol.

5. Prioritise sleep

Sleep plays a significant role in blood sugar regulation.

Even one or two nights of poor sleep can:

• Increase insulin resistance

• Drive hunger and cravings

6. Consider targeted nutritional and herbal support

This is where individualisation matters.

Depending on your needs, support may include:

• Nutrients that improve insulin sensitivity

• Herbs that support blood sugar regulation

• Nervous system support

A more supportive perspective

If you’ve been feeling like your body is “working against you,” insulin resistance may be one of the missing pieces.

It’s not about doing more or trying harder — it’s about understanding what your body needs now.

If this sounds familiar

This is something I support women with regularly — particularly those navigating menopause who feel stuck with weight, energy, or ongoing cravings.

A personalised approach can make a significant difference.

Final thoughts

Your body is changing — but it’s also responsive.

With the right support, it’s possible to improve insulin sensitivity, stabilise energy, and feel more in control again.