Struggling with Weight Gain in Perimenopause?
Improving Insulin Resistance Could Be the Missing Link
Perimenopause can feel like a whirlwind—hot flashes, mood swings, sleep disturbances, and for many women, unexplained weight gain.
Without a doubt one of the most frustrating aspects for women going through perimenopause is that despite eating the same and exercising regularly, the scale can start to creep up. But there’s a critical piece of the puzzle that’s often overlooked: insulin resistance.
Why is managing Insulin resistance important in Perimenopause?
Perimenopause brings hormonal changes—mainly a drop in estrogen and progesterone—that can worsen insulin sensitivity.
In fact, Estrogen plays a protective role in metabolism, and as it declines, your body may struggle more to manage blood sugar and insulin levels. At the same time you are also managing:
Sleep gets disrupted, which impacts blood sugar control.
Stress levels rise, increasing cortisol (your stress hormone), which worsens insulin resistance.
Energy crashes and cravings become more common, making it harder to make healthy food choices.
Changes in physical activity, you may not be as active as you previously were.
All of which can further impact how your body processes glucose.
It can be due to insulin resistance that makes it harder for you to maintain your current body weight.
“The good news? You can improve insulin sensitivity—and in doing so, potentially reverse or slow down weight gain”
Key tips for improving insulin resistance
1. Focus on Blood Sugar Balance
Eat meals that include protein, fibre, and healthy fats to slow glucose absorption.
Reduce intake of refined carbs and sugar.
Consider intermittent fasting (if appropriate for you), which can improve insulin sensitivity.
2. Get Moving
Strength training increases muscle mass, which improves how your body uses insulin.
Even light activity like walking after meals can significantly reduce blood sugar spikes.
3. Manage Stress
Chronic stress raises cortisol, which can increase insulin resistance.
Mind-body practices like yoga, meditation, and deep breathing can help regulate stress hormones.
4. Prioritise Sleep
Poor sleep is directly linked to insulin resistance.
Create a consistent sleep routine and limit screen time before bed.
Key take away
Weight gain during perimenopause isn’t just about willpower—it’s about biology.
Understanding the role of insulin resistance gives you a powerful framework to approach your health with more clarity and compassion. At a time when everything feels out of control, this is something you can control.
Perimenopause is a time of change, but it can also be a time of empowerment.
The more you understand your body, the more you can work with it, not against it.
