Why Insulin Resistance Could Be Holding You Back
As we move through our 40s and beyond, hormonal shifts, stress, and lifestyle habits can make our bodies less responsive to insulin, a hormone that helps move sugar from the bloodstream into our cells for energy. When cells stop responding properly, the body produces more insulin to compensate. This state, known as insulin resistance, can lead to chronically high insulin and blood sugar levels.
What causes it:
Insulin resistance develops gradually and is influenced by diet, inactivity, stress, and hormones. It’s often linked to a diet high in refined carbs and sugars, low muscle mass, poor sleep, chronic stress, and excess abdominal fat, all of which become more common around perimenopause.
Why it matters:
High insulin makes it easier to gain fat (especially around the midsection) and harder to lose it. It’s also tied to sugar cravings, energy crashes, and brain fog. Over time, it can progress to type 2 diabetes and raise cardiovascular disease risk.
Warning signs:
You might suspect insulin resistance if you experience constant hunger, fatigue after meals, strong sugar cravings, stubborn weight gain, or darkened skin patches around the neck or underarms.
How to reverse it:
The good news – in the majority of cases, it’s reversible.
- Lift weights. Building muscle improves insulin sensitivity. Tracy’s How to Build Muscle as you Age 3.0 is a great option for this.
- Eat protein and fiber at each meal. This helps to stabilize blood sugar. Try Tracy’s seasonal pumpkin protein balls. Delicious!
- Move often. A short walk after meals helps lower glucose. If you’re hindered by weather, a compact walking pad is perfect.
- Cut back on ultra-processed foods and added sugars.
- Prioritize sleep and stress management.
If you’re concerned about insulin resistance, speak with your doctor. They can check fasting glucose, insulin, or HbA1c levels to see how your body is managing blood sugar.
Addressing it early supports easier fat loss, steadier energy, and long-term metabolic health – all key to feeling strong and vibrant in your 40s and beyond.
Fat Loss in Menopause
Looking for a fresh approach to fat loss in menopause? Your very own Nutrition Coach Kim, held a webinar recently to talk about this key topic. Simplification and ease of application is always top of Kim’s list, and this was no exception. Cut through the noise and get a plan in place you can actually achieve.
If you enjoy the webinar and would like to book a 1-2-1 private session with Kim, you can do that right here. Kim offers down to earth guidance based on evidence, science and years of experience. A great way to get yourself on the right track.
Join Tracy and Guests on Move Daily Talks
Every Saturday Tracy is joined by a special guest on her hugely successful, and informative podcast, Move Daily Talks. Here is the latest release for you to listen to, learn from and enjoy. Or watch it on YouTube.
This Weeks Workouts!
Here is your handy reminder of the current week’s workouts. All of the workouts are available either free via the YouTube channel, or are the Members Exclusive workouts, which you can access if you sign up to our Membership. Don’t forget that the workouts are released across the week and so make sure you are signed up for YouTube notifications by subscribing to the channel.
