In recent years, insulin resistance has become a growing concern—especially for women. Whether you’re trying to manage your weight, balance your hormones, or simply feel better in your body, understanding insulin resistance is a powerful first step toward better health.
What Is Insulin Resistance?
Insulin is a hormone produced by your pancreas that helps move glucose (sugar) from your bloodstream into your cells, where it’s used for energy. When your body becomes insulin resistant, your cells don’t respond well to insulin, causing your pancreas to produce even more to compensate.
Over time, this can lead to:
- High blood sugar levels
- Weight gain (especially around the belly)
- Hormonal imbalances
- Fatigue and brain fog
- An increased risk of type 2 diabetes and heart disease
Why Insulin Resistance Matters for Women
Insulin resistance affects women differently than men, largely due to the hormonal shifts that occur throughout a woman’s life—during puberty, pregnancy, perimenopause, and menopause.
Here’s how it can impact women’s health:
🧠 Hormonal Chaos
Insulin resistance can worsen symptoms of PCOS (polycystic ovary syndrome), a condition that affects up to 1 in 10 women. It can also disrupt estrogen and progesterone balance, contributing to irregular periods, mood swings, and fertility issues.
🌙 Menopause & Weight Gain
As estrogen levels drop in menopause, women become more prone to insulin resistance. This can lead to increased belly fat, slower metabolism, and difficulty losing weight.
💓 Cardiovascular Risk
Insulin resistance increases the risk of high blood pressure, high cholesterol, and inflammation, all of which raise the chance of heart disease—still the leading cause of death in women.
How to Know If You Have Insulin Resistance
Some common signs include:
- Constant cravings (especially for carbs or sugar)
- Low energy after meals
- Increased belly fat
- Skin tags or darkened skin patches (often on the neck or underarms)
- Difficulty losing weight despite effort
If you suspect insulin resistance, a healthcare provider can order blood tests such as fasting glucose, insulin, and A1C levels.
How to Improve Insulin Sensitivity
The good news? Lifestyle changes can significantly improve insulin resistance. Here’s how to start:
🥗 1. Eat for Blood Sugar Balance
- Prioritize protein and fiber at every meal
- Choose complex carbs aka “nature’s carbs” (like sweet potatoes, oats, and quinoa) over refined carbs and processed foods.
- Include healthy fats like avocado, nuts, and olive oil
🏋️♀️ 2. Move Your Body Regularly
Exercise helps your muscles use glucose more effectively. Exercise Moves Glucose Into Your Muscles Without Needing As Much Insulin. When you exercise, especially during strength or cardio workouts, your muscles use glucose (sugar) for energy. This allows your cells to absorb sugar from your bloodstream even if insulin isn’t working efficiently. After you finish a workout, your body becomes more responsive to insulin for up to 24–48 hours. That means insulin works more effectively, and you need less of it to move glucose into your cells. Prioritize strength training 2-3 times a week along with cardio and HIIT training and add is pilates or yoga fro improved mobility and stress relief. You will lower blood sugar levels and there will be less demand on your pancreas to produce more insulin.
🧘♀️ 3. Manage Stress
High cortisol (your stress hormone) can worsen insulin resistance. Daily practices like deep breathing, journaling, walking outdoors, or meditation can help. Cortisol raises blood sugar to help your body “fight or flee.” But if you’re not using that energy through physical activity, it can lead to insulin resistance and fat storage, especially around the midsection. High stress creates more blood sugar spikes and crashes, increasing cravings and fat gain. The best thing to do is move your body, head out for a quick walk, do some squats, etc to use that energy!
😴 4. Prioritize Quality Sleep
Poor sleep impacts insulin and hunger hormones. Aim for 7–9 hours per night and create a calming evening routine.
💧 5. Stay Hydrated
Water helps your kidneys flush excess sugar and supports cellular function. Add electrolytes if needed for extra support.