How to Manage Insulin Resistance
Until recently, if I went a little off board with my eating habits, I could shed those extra pounds fairly easily. A week or so of healthier meals—fewer carbs, more vegetables—and I was back on track. Lately, however, it has become more challenging. As frustrating as that may be, it’s also completely normal as our hormones fluctuate with age.
In fact, among the many causes of insulin resistance, hormonal changes play a significant role. The good news? All is not lost. With the right lifestyle adjustments, it’s absolutely possible to regain balance, energy, and metabolic health.
What Is Insulin Resistance?
Insulin is a vital hormone produced by the pancreas. Its role is to transport glucose (sugar) from the foods we eat—especially carbohydrates—out of the bloodstream and into our cells, where it’s used for energy by the muscles, brain, and other tissues.
When these cells stop responding efficiently to insulin, they become insulin resistant. As a result, glucose remains in the bloodstream, causing blood sugar levels to spike. To compensate, the pancreas produces more insulin. Over time, this constant demand can overwhelm the system. If insulin production can no longer keep up with rising blood glucose levels, this imbalance may eventually lead to type 2 diabetes.
Regular exercise and low glycemic foods can help with insulin resistance.
Common Causes and Symptoms
While genetic factors may require medical management, several lifestyle-related and hormonal factors can contribute to insulin resistance, including:
Excess body weight, particularly fat around the waist
A sedentary lifestyle
Diets high in refined carbohydrates and ultra-processed foods
Hormonal imbalances and PCOS (polycystic ovarian syndrome)
Blood tests don’t always detect early insulin resistance. However, symptoms such as persistent fatigue (especially after meals), difficulty concentrating, disrupted sleep, and unexplained weight gain may signal a mild form of insulin resistance.
Hormonal fluctuations—particularly during perimenopause and menopause—can further affect blood sugar regulation. As estrogen levels decline, glucose absorption becomes less efficient, often leading to insulin resistance and increased visceral fat (fat around the abdomen). Chronic stress and anxiety also play a role, as elevated cortisol levels negatively impact insulin sensitivity.
There is also a well-established connection between PCOS and insulin resistance. In PCOS, elevated insulin levels stimulate the ovaries to produce more androgens (male hormones), which can lead to irregular periods, hirsutism (excess body hair), weight gain, and an increased risk of type 2 diabetes and cardiovascular issues.
Lifestyle Changes That Support Insulin Sensitivity
Regardless of the underlying cause, lifestyle adjustments are essential—whether or not medication is involved. Moving away from a sedentary routine toward a more active lifestyle, combined with a supportive diet, can significantly improve insulin sensitivity.
Gentle, Consistent Movement
Regular, non-strenuous exercise helps muscles use glucose more efficiently. Activities such as walking, yoga, Pilates, swimming, or light strength training are ideal, as they improve insulin sensitivity without spiking cortisol levels.
A Low Glycemic Index Diet
Choosing foods with a low glycemic index (GI) is key to stabilizing blood sugar. The glycemic index measures how quickly foods raise blood glucose levels. Sudden spikes overwork the pancreas, while slow, steady increases allow it to function optimally.
Focus on:
Leafy greens
Legumes and beans
Nuts and seeds
Whole, fiber-rich foods that provide sustained energy
Limit:
Fruit juices
Refined sweets
Highly processed snacks
These should be enjoyed occasionally rather than daily.
Stress Management and Sleep Support
Managing stress is just as important as diet and exercise. Practices such as meditation, yoga, breathwork, and good sleep hygiene help regulate cortisol and support hormonal balance.
I like to start my day with a glass of warm water with lemon and a spoonful of chia seeds which have a low GI, they help flush out toxins and slow down the release of glucose. Targeted herbal support can also be beneficial. Adaptogenic blends like Stress Less from Semaine, featuring Ashwagandha, may help the body better cope with daily stress. In the evening, a warm cup of Golden SuperLatte with Reishi, Lion’s Mane and other calming herbs can support relaxation and restorative sleep.
Small, consistent changes can have a powerful impact on insulin sensitivity, energy levels, and overall well-being.
Try it—and let us know how you feel.
