How Does Insulin Resistance Affect My Hormones?
Understanding the Hidden Connections in Perimenopause and Menopause
If you’ve been dealing with stubborn belly fat, low energy, or mood swings, you might have wondered: Could insulin resistance be playing a role? Most of us think of insulin as a “blood sugar hormone,” but the truth is, insulin reaches into almost every part of your hormone system.
And during perimenopause and menopause—when estrogen, progesterone, and other hormones are already shifting—insulin resistance can tip the balance even more. Let’s talk about how it works and why it matters.
Insulin: More Than a Blood Sugar Hormone
Insulin’s main job is to help your cells absorb glucose from your blood and turn it into energy. But when your body becomes resistant to insulin, it doesn’t just affect blood sugar. Insulin acts like a master signal in your endocrine system. When it’s out of balance, other hormones—like estrogen, testosterone, cortisol, leptin, and even thyroid hormones—get pulled off track too (National Library of Medicine).
That’s why insulin resistance is linked to more than diabetes. It can drive weight gain, fatigue, mood changes, hot flashes, and even worsening PMS-like symptoms in perimenopause.
How Insulin Resistance Affects Your Hormones
Here’s what’s happening behind the scenes:
1. Estrogen Becomes Less Stable
Estrogen naturally drops during perimenopause and menopause, but insulin resistance adds another layer. Belly fat actually produces its own estrogen, which can cause levels to fluctuate unpredictably. Too much belly fat can mean higher circulating estrogen at times, while overall ovarian production is falling. This uneven pattern can worsen symptoms like bloating, irregular cycles, or heavy bleeding in perimenopause (GREM Journal, 2023).
2. Progesterone Drops Faster
Progesterone tends to decline earlier than estrogen in perimenopause. When insulin resistance is present, high insulin levels stimulate the ovaries in a way that can suppress progesterone production. Lower progesterone can mean more anxiety, sleep issues, and mood swings.
3. Testosterone May Climb
Here’s where many women are surprised: insulin resistance can lead to higher testosterone. That’s because high insulin stimulates the ovaries and adrenal glands to make more androgens (male hormones). This is why women with PCOS—who almost always have insulin resistance—often experience acne, hair thinning, or facial hair. Even in menopause, excess belly fat and insulin resistance can drive testosterone up relative to estrogen, which may worsen abdominal fat gain (Future Woman).
4. Cortisol Rises
High insulin often pairs with high cortisol (your stress hormone). When your body stores more visceral fat, it releases inflammatory compounds that keep cortisol elevated. This creates a double hit: cortisol promotes belly fat storage, and belly fat increases cortisol. It’s a loop that feels hard to escape.
5. Thyroid Gets Sluggish
Insulin resistance is linked with a higher risk of hypothyroidism and altered thyroid function. Thyroid hormones control metabolism, so when they slow down, it’s easier to gain weight and harder to lose it—even with diet changes (Endocrine Connections, 2019).
6. Hunger Hormones Lose Their Balance
Two hormones—leptin (which signals fullness) and ghrelin (which signals hunger)—get disrupted by insulin resistance. This is why you might feel constantly hungry or never satisfied after eating. Many women describe it as “a switch flipped” where cravings for sugar or carbs feel uncontrollable.
Why Belly Fat Makes It Worse
Abdominal fat isn’t just sitting there—it’s hormonally active.
Visceral fat produces inflammatory chemicals and hormones that mess with estrogen, testosterone, and cortisol. This means the more belly fat you gain, the more your hormones swing out of balance.
That’s why belly fat during menopause feels so different from weight gain in your 20s or 30s. It’s not just a “cosmetic” change—it’s deeply tied to your hormone health and metabolic future.
Signs Your Hormones May Be Affected by Insulin Resistance
Some red flags that your hormones and insulin might be clashing include:
Weight piling up around the waistline, even if your habits haven’t changed
Hot flashes or night sweats that feel worse with sugar or alcohol
Constant cravings for carbs or sweets
Low energy or brain fog after meals
Mood swings, anxiety, or irritability that feel tied to eating
Irregular cycles, acne, or hair changes
What You Can Do to Break the Cycle
The good news is, improving insulin sensitivity doesn’t just help blood sugar—it can bring your whole hormone system into better balance. Here are some hormone-friendly steps to try:
Eat balanced meals
Pair protein with fiber and healthy fats at each meal to keep insulin steady.
Strength train
Building muscle improves how your body responds to insulin and supports hormone balance.
Prioritize sleep
Poor sleep makes insulin resistance worse and raises cortisol.
Reduce alcohol and added sugar
Both spike insulin and can worsen hot flashes and belly fat.
Support your gut health
Fiber, fermented foods, and hydration all improve how your body processes hormones and insulin.
Work with a healthcare provider if needed
Tools like metformin, inositol, or hormone replacement therapy may be appropriate in some cases.
Final Thoughts
Insulin resistance isn’t just about blood sugar—it’s about the bigger picture of hormone balance. During perimenopause and menopause, when your body is already navigating lower estrogen and progesterone, insulin resistance can magnify symptoms and drive belly fat, mood changes, and fatigue.
The empowering part? You can influence this. Even small, consistent changes—like eating more protein, lifting weights a few times a week, and getting better sleep—can reset how your body responds to insulin and help bring your hormones into a healthier rhythm.
This stage of life is challenging, but it’s also an opportunity to take back control of your health in a deeper way.
What Is Insulin Resistance, and Why Am I Gaining Weight?
Understanding Abdominal Weight Gain in Perimenopause and Menopause
If you’ve noticed your body changing in ways that feel unfamiliar—especially that stubborn belly weight that seems to come out of nowhere during perimenopause or menopause—you’re not alone.
Many women go through this shift and wonder: Why is all the extra weight going straight to my stomach?
And maybe more importantly: What’s going on inside my body that’s making this so hard to manage?
A big part of the answer comes down to insulin resistance and how our hormones change as we get older.
Let’s break it down in a way that makes sense.
What Insulin Resistance Actually Means
Think of insulin as the “key” that unlocks your cells so glucose (sugar from food) can enter and give you energy. When your cells respond well to insulin, your blood sugar stays steady, and your body runs smoothly.
But when you develop insulin resistance, your cells stop “listening” to insulin. It’s like the lock has gotten rusty and doesn’t open easily anymore.
Your pancreas tries to compensate by making more and more insulin. High insulin levels keep blood sugar somewhat under control, but they also tell your body:
“Store more fat.”
“Don’t let go of fat you already have.”
And where does most of this fat tend to pile on? Right around your midsection. Research shows that abdominal fat and insulin resistance feed off each other—the more belly fat you have, the more resistant your body becomes to insulin, and the cycle keeps repeating itself (GREM Journal, 2023).
Why Belly Fat Shows Up in Perimenopause and Menopause
Here’s the frustrating truth: even if you’ve stayed at a steady weight for years, perimenopause and menopause can flip a switch in how your body stores fat. A few key reasons:
Estrogen shifts where fat gets stored.
Before menopause, estrogen tends to encourage fat storage in your hips and thighs (think “pear-shaped”). As estrogen drops, that protection goes away, and fat storage shifts to the abdomen. This is why so many women notice their waistline thickening, even if their overall weight hasn’t changed much (Obesity Action Coalition).Visceral fat is metabolically active.
Belly fat isn’t just sitting there quietly—it’s active tissue. It releases fatty acids and inflammatory chemicals that interfere with insulin’s job. That makes your body less sensitive to insulin, which keeps insulin levels high, and that high insulin keeps you in fat-storage mode (UH Hospitals, 2023).Muscle loss means slower metabolism.
As we age, we naturally lose lean muscle unless we actively work to maintain it. Less muscle means fewer calories burned at rest, and it makes it harder for the body to regulate blood sugar efficiently.Stress and sleep issues add fuel to the fire.
Perimenopause and menopause often come with disrupted sleep, night sweats, and higher stress. All of these raise cortisol (the stress hormone), which pushes more fat into the belly area.
“Why Am I Gaining Weight if I’m Eating the Same?”
This is one of the most common frustrations I hear: “I haven’t changed the way I eat, but suddenly my jeans don’t fit.”
The truth is, your body has changed—even if your habits haven’t. Lower estrogen, rising insulin resistance, and shifts in cortisol all combine to make your metabolism less forgiving.
That’s why strategies that worked in your 30s (like cutting calories for a few weeks or adding a bit of cardio) often don’t work the same way in your 40s and 50s.
In fact, studies show that women gain an average of 3–5 pounds during the transition to menopause, and up to 20% gain more than 10 pounds—most of it in the abdominal area (Obesity Action Coalition).
Signs Belly Fat Might Be Linked to Insulin Resistance
If you’re carrying more weight around your midsection, especially if it feels firm or “deep” (that’s visceral fat), it may be worth checking in with your doctor about insulin resistance. Other common signs include:
Sugar or carb cravings that feel hard to control
Brain fog, low energy, or afternoon crashes
Dark, velvety patches of skin (often on the neck or underarms)
Elevated cholesterol or triglycerides
A family history of diabetes or PCOS
What You Can Do About It
Here’s the good news: while you can’t control the drop in estrogen, you can take steps to reduce belly fat and improve insulin sensitivity. Think of these as gentle but powerful lifestyle shifts:
Prioritize protein.
Start your day with protein (eggs, Greek yogurt, protein smoothies). It helps keep blood sugar stable and keeps you full longer.Strength train regularly.
Building muscle is one of the best ways to fight insulin resistance. Lifting weights, resistance bands, or bodyweight exercises all count.Walk daily.
Movement after meals—even just a 10-minute walk—lowers blood sugar and helps reduce belly fat over time.Focus on sleep.
Poor sleep makes insulin resistance worse. Aim for a consistent sleep routine and limit late-night snacking or alcohol, which can disrupt rest.Watch alcohol and sugar.
These both raise insulin and promote belly fat storage. Cutting back (even a little) can make a noticeable difference.Talk to your doctor if needed.
Sometimes, lifestyle alone isn’t enough. Medications like metformin or hormone replacement therapy (HRT) may be appropriate for some women—always a conversation worth having with a healthcare provider (GREM Journal, 2023).
Why Belly Fat Matters Beyond Appearance
It’s easy to frame this as just a cosmetic issue—wanting to fit back into your jeans—but belly fat is about more than looks. Visceral fat is linked to:
Higher risk of type 2 diabetes
Cardiovascular disease
Fatty liver
Increased inflammation in the body
So, addressing belly fat isn’t about punishment—it’s about protecting your long-term health.
Final Thoughts
If you’ve been feeling discouraged by your changing body, know this: you’re not doing anything wrong. Abdominal weight gain during perimenopause and menopause is incredibly common, and much of it comes down to biology and hormones, not lack of willpower.
But you also have tools available—simple, consistent habits that improve insulin sensitivity and help shift that stubborn belly fat over time. Think protein-rich meals, daily movement, strength training, good sleep, and getting the right support if needed.
You deserve to feel strong, energized, and at home in your body, even through this transition.
Why Consistency and Rest Matter More Than Perfection in Your Health Routine
When it comes to health, many people think they need to “do it all” to see results—perfect diet, perfect workouts, perfect sleep schedule.
The truth is, perfection is neither realistic nor sustainable.
What really matters are the small, consistent habits that build the foundation for long-term health.
Focusing on daily basics like hydration, movement, protein, fibre, mindset, and sleep can make a big difference without overwhelming you. And just as important?
Knowing when to rest and give yourself permission to play.
Together, these habits create progress that lasts—without the pressure of perfection.
Why the Basics Are So Important
Hydration
Staying hydrated is one of the simplest ways to support your body.
Even mild dehydration can affect mood, energy, and cognitive performance (Masento et al., 2014).
Aim for regular sips throughout the day instead of waiting until you’re thirsty.
Movement
Daily movement doesn’t have to mean hours at the gym.
Walking, stretching, or short workouts can improve cardiovascular health, muscle strength, and even mental health (Warburton & Bredin, 2017).
Consistency matters more than intensity—something is always better than nothing.
Protein and Fibre
Balancing your meals with protein and fibre supports steady energy, satiety, and digestion.
Research shows adequate protein helps preserve muscle mass, especially as we age (Pasiakos et al., 2015).
Fibre not only supports gut health but also reduces the risk of chronic disease (Anderson et al., 2009).
Mindset
How you think about your health influences how consistent you are.
Studies on self-compassion show that people who are kinder to themselves are more likely to stick with healthy habits and bounce back after setbacks (Terry & Leary, 2011).
Sleep
Sleep is the cornerstone of recovery.
Poor sleep impacts hormones that regulate appetite, mood, and stress (Medic, Wille, & Hemels, 2017).
Even aiming for a regular bedtime and wake-up time can support your body’s natural rhythms.
The Role of Rest and Play
Health isn’t just about doing more—it’s also about knowing when to pause.
Rest days allow muscles to repair and the nervous system to reset.
Without them, you risk burnout or injury.
Play is just as valuable. Activities you enjoy—gardening, hiking, board games, even laughing with friends—help lower stress and improve overall well-being.
In fact, research shows leisure activities can buffer against stress and support both psychological and physical health (Pressman et al., 2009).
Why Progress Beats Perfection
Perfect health routines don’t exist. Life happens—busy schedules, unexpected events, or days when energy just isn’t there. Instead of aiming for flawless, focus on showing up in small ways.
Drink your water. Move a little. Get to bed on time most nights. Allow yourself to rest and play without guilt.
Progress over time, not perfection in the moment, is what truly moves the needle for your health.
Practical Ways to Stay Consistent
Choose one anchor habit each day (like a walk after lunch or a protein-rich breakfast).
Keep it simple: Aim for half your plate filled with vegetables, plus a protein source.
Set gentle reminders to drink water or stretch.
Create a bedtime ritual—dim lights, read, or practice deep breathing.
Schedule rest days the same way you schedule workouts.
Make time for joy: plan something playful, even if it’s just 15 minutes.
The Bottom Line
Consistency, not perfection, is the key to long-term health.
By focusing on the basics—hydration, movement, nutrition, mindset, sleep—and remembering the importance of rest and play, you build habits that last.
Every small step adds up, and progress is always more sustainable than aiming for flawless routines.
You don’t need to be perfect. You just need to keep showing up.
References
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Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841–1852.
Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161.
Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults. Sports Medicine, 45(1), 111–131.
Pressman, S. D., Matthews, K. A., Cohen, S., Martire, L. M., Scheier, M., Baum, A., & Schulz, R. (2009). Association of enjoyable leisure activities with psychological and physical well-being. Psychosomatic Medicine, 71(7), 725–732.
Terry, M. L., & Leary, M. R. (2011). Self-compassion, self-regulation, and health. Self and Identity, 10(3), 352–362.
Warburton, D. E., & Bredin, S. S. (2017). Health benefits of physical activity: a systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5), 541–556.