Insulin resistance in perimenopause is a term that’s been buzzing in health circles lately.
On this episode of The Power in Motion Podcast, we welcome back Kate Williams Stone, a health and life coach for women in perimenopause to teach us about this phenomenon which she calls “metabolic inflexibility”.
While often blamed on weight, the truth is insulin resistance affects people of all sizes, and there’s lots that can be done to support good blood sugar and insulin balance with simple health supporting habits.
Listen to the full episode here or read the summary below where Kate breaks down what insulin resistance means, the potential causes, and shares some actionable strategies for better health management.
Listen to the Interview
Episode Summary
What is Insulin Resistance?
Insulin resistance, also known as metabolic inflexibility, is a condition where your cells aren’t as responsive to insulin as they used to be. This leads to increased levels of insulin in the body.
Insulin is crucial for transporting glucose from the bloodstream into cells, providing our body with essential energy. During perimenopause, hormonal changes can make managing insulin levels more challenging, affecting our overall well-being.
Perimenopause: A Time of Metabolic Inflexibility
Perimenopause is a period of significant hormonal changes, naturally affecting various bodily functions, including insulin sensitivity.
As our sex hormones like estrogen, progesterone, and testosterone fluctuate, they interact with hunger hormones and stress hormones, impacting our overall metabolic efficiency. This results in our cells not being less effective at utilizing insulin as they were years ago, making it important to adopt strategies to support metabolic health.
Personal Experience with Insulin Resistance and Perimenopause
When I (Kim) was diagnosed with pre-diabetes and insulin resistance, it was confusing and frustrating. Despite eating healthily and exercising regularly, my doctor focused on weight gain as the primary issue.
It led me to question everything I knew about health at every size until I conducted my own research and realized that factors like stress, sleep, and in my case, pain, have a significant impact on our insulin levels.
This experience highlighted the need for a more holistic approach to health, beyond just focusing on weight.
Weight Stigma in Perimenopause
Weight stigma in perimenopause can be incredibly disheartening. Many women, including Kate and myself, have faced a hyper-focus on weight gain from healthcare providers.
This overshadows other important aspects of our health like stress management and sleep quality. Being dismissed by doctors and having our health problems automatically linked to weight can make this already challenging life stage even more difficult.
Addressing weight stigma is crucial for better healthcare outcomes for women in perimenopause.
Focusing on hormone supporting health habits can make a substantial difference in managing insulin resistance.
Hormone Supporting Health Habits for Better Blood Sugar Management
Think of it as ‘hormone honoring habits’ that stabilize your blood sugar levels. Here are some tips to incorporate into your routine:
Gentle Nutrition Tips for Perimenopause
You don’t have to diet, cut carbs or starve yourself to support good blood sugar balance. Instead focus on gentle nutrition strategies such as:
- Eat at regular intervals to avoid blood sugar spikes and crashes.
- Don’t skip meals to prevent binge-restrict cycles.
- Combine carbs with protein and fat for balanced glucose levels. For example, pair crackers with cheese or add Greek yogurt to your cereal.
Manage Stress for Better Hormone Health
Stress management plays a pivotal role in handling metabolic inflexibility.
- Engaging in activities like yoga, mindful breathing, or nature walks can significantly lower stress levels.
- Cognitive behavioral strategies help in understanding how our thoughts affect our mood and behaviors, ultimately benefiting our overall health.
- Finding what works for you, whether it’s yoga, Tai Chi, or reading a book, can help you manage stress effectively.
Prioritize Sleep
Sleep is another vital component in regulating insulin levels and combating insulin resistance.
Aim for at least 8 hours of sleep, and don’t hesitate to nap during weekends to catch up.
Quality sleep can help manage cravings, mood swings, and stress, thereby positively affecting your hormone health.
Some tips for better sleep include:
- Create a bedtime routine that relaxes you.
- Keep your bedroom cool and dark.
- Limit exposure to screens before bedtime.
- Avoid caffeine and heavy meals late in the evening.
Take a Weight Neutral Approach to Perimenopause
It’s crucial to approach perimenopause from a weight-neutral perspective. Focus on health-promoting behaviors rather than the number on the scale.
Here’s what you can do:
- Engage in strength training and shorter bursts of gentle cardio.
- Avoid high-intensity long-duration cardio exercises.
- Ensure a balanced diet with enough protein, fats, and carbohydrates.
- Practice mindfulness and stress reduction techniques to support overall well-being.
- Remember that what worked in your 20s and 30s may not work now; adapt your approach to fit your current needs.
Summary
In summary, managing insulin resistance in perimenopause can be done without losing weight—it’s about adopting a holistic approach to health. Prioritize hormone supporting health habits, manage stress effectively, and ensure quality sleep to stay as healthy as possible during this challenging yet transformative phase of life.
Key Takeaways:
- Insulin resistance, or metabolic inflexibility, is common in perimenopause due to hormonal fluctuations.
- Weight stigma in perimenopause can overshadow other critical health aspects.
- Adopt hormone supporting health habits like regular eating intervals, balanced meals, and stress management.
- Prioritize sleep and adopt a weight-neutral approach to health and wellness.
Remember, it’s not your fault, and there are many ways to support your body both naturally and medically.
About our Guest, Kate Williams Stone:
Kate Williams Stone (she/her) is a non diet health and life coach who helps women in perimenopause build confidence around food and feel good in your body so that they can feel amazing without the diet culture BS.
She uses the principles of Intuitive Eating coupled with hormone honoring health habits as a powerful way to support women through the challenges of perimenopause. Her signature framework includes: Mindful Eating, cyclical living, normalizing body changes with feminist non diet mindset coaching.
Originally trained at the Health Coach Institute, she completed additional Intuitive Eating training with Evelyn Tribole (co-creator of Intuitive Eating) and Stephanie Dodier (Going Beyond the Food Method). She is also a graduate of Carnegie Mellon University from the prestigious Drama program (B.F.A).
Grab Kate’s Free Guide to Perimenopause
Radiant Vitality – Kim Hagle
Body Image Coaching – Size Inclusive Fitness – Non-Diet Nutrition
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