9 Ways to Improve Insulin Sensitivity (and Feel Like Yourself Again)

Let’s talk about something that doesn’t get nearly enough attention, especially for us midlife women: insulin sensitivity. You know how we’re always hearing about weight gain, brain fog, fatigue, and mood swings as part of “getting older”? Well, guess what? A lot of that is tied to blood sugar and insulin resistance—and it’s completely within your control to fix it.

I’m not talking about some gimmick or fad diet. I’m talking about real, science-backed ways to improve your insulin sensitivity so you can finally lose that stubborn weight, balance your hormones, and stop feeling like your body is betraying you. Oh, and while we’re at it—let’s get real about the fact that women over 40 (especially in perimenopause and menopause) are more susceptible to insulin resistance. Hormones are changing, stress levels are higher, and our bodies don’t respond to sugar the way they used to.

So, how do you fix it? Here are 9 ways to take control of your insulin sensitivity and your health. And don’t forget—if you’re serious about making a change, join me on October 22nd for my Sugar Detox Training, where I’ll walk you through exactly how to break free from sugar and reset your insulin sensitivity for good.

1. Protein is Your Best Friend

Here’s the deal: If you’re not eating enough protein, you’re setting yourself up for blood sugar chaos. Protein helps slow down the absorption of sugar into your bloodstream, which means fewer insulin spikes and crashes. Plus, it keeps you full, which means less snacking on the garbage that’s going to send your blood sugar on a rollercoaster.

Why is this so crucial for women in their 40s and 50s? As we age, muscle mass naturally declines, which is bad news for insulin sensitivity. Less muscle means your body can’t handle glucose as efficiently. More muscle = better insulin response.

Studies show that higher protein diets improve insulin sensitivity and promote fat loss. In fact, one study published in the journal Obesity found that a high-protein diet significantly improved insulin sensitivity in women with metabolic syndrome.

What to do: Start your day with a high-protein breakfast (and no, coffee with a splash of almond milk doesn't count). Think eggs, a high-quality protein smoothie, or even leftover chicken from last night’s dinner. Every meal should have at least 20-30 grams of protein. Yes, every meal.

2. Refined Carbs Are the Enemy

You already know this, but let me say it louder for the people in the back: refined carbs are wrecking your blood sugar, your hormones, and your mood. White bread, pasta, pastries, and anything that’s been stripped of fiber and nutrients is basically sugar in disguise.

Here’s the kicker: as we hit midlife, our bodies become even more sensitive to sugar—meaning it takes less to throw everything off balance. This is why you can’t eat the same foods you used to without seeing the number on the scale creep up. Refined carbs cause a massive spike in blood sugar, forcing your body to release a ton of insulin to try to bring it back down. Over time, your cells stop responding to all that insulin, and voila—insulin resistance.

According to the CDC, over 88 million adults in the U.S. have insulin resistance or prediabetes, many of whom don’t even know it. Women in perimenopause and menopause are particularly at risk due to hormonal shifts that affect how our bodies process carbohydrates.

What to do: Cut out the refined junk and replace it with real, whole foods. Swap your white rice for quinoa, your pasta for sweet potatoes, and your morning bagel for a protein-packed smoothie. Your hormones will thank you.

3. Strength Training Is Non-Negotiable

If you think cardio is going to be your ticket to losing that stubborn belly fat, I hate to break it to you—but you’re wasting your time. Sure, cardio is great for heart health, but when it comes to improving insulin sensitivity, strength training is where the magic happens. Why? Because building muscle makes your body more efficient at using glucose. More muscle means less insulin resistance.

And for women over 40? It’s a game-changer. As estrogen levels drop in perimenopause and menopause, muscle mass declines, and insulin sensitivity goes right along with it. If you’re not actively building muscle, your body’s ability to process glucose goes down the drain.

A study published in The Journal of Clinical Endocrinology & Metabolism found that women who engaged in resistance training significantly improved their insulin sensitivity and metabolic health. This is huge, especially for midlife women.

What to do: Get into the gym—or start with bodyweight exercises at home if that’s more your speed. Squats, lunges, push-ups, deadlifts—these are the kinds of movements that build muscle and boost your metabolism. Aim for strength training at least 2-3 times a week.

4. Get Serious About Sleep

You might think you can survive on five or six hours of sleep, but let me tell you something: your body isn’t having it. When you don’t get enough sleep, your insulin sensitivity plummets. Even just one night of bad sleep can mess with your blood sugar the next day.

Lack of sleep increases cortisol (the stress hormone), which raises blood sugar. That means your body has to pump out more insulin, which, you guessed it, leads to insulin resistance over time. And if you’re in perimenopause or menopause, you know sleep disturbances are all too common—thanks to those lovely hormone fluctuations.

What to do: Prioritize sleep like it’s your job. Create a bedtime routine, keep your room cool, dark, and quiet, and consider magnesium or herbal teas like chamomile to help you wind down. If night sweats or hot flashes are your problem, consider a cooling pillow or mattress pad.

5. Manage Your Stress—Or It Will Manage You

Stress is a major player when it comes to insulin resistance. When you’re stressed, your body releases cortisol, which increases blood sugar levels. If this happens constantly (hello, modern life), your body’s insulin sensitivity takes a nosedive.

And let’s be real—midlife isn’t exactly stress-free. Between hormonal changes, juggling work, family, and life, it’s easy to feel overwhelmed. But here’s the truth: if you don’t find ways to manage your stress, it’s going to wreck your health in more ways than one.

What to do: Make stress management a priority. Meditation, yoga, deep breathing, or even just a 10-minute walk outside can do wonders for lowering cortisol levels and improving your insulin sensitivity. Plus, taking time to care for your mental health will help balance your hormones.

6. Intermittent Fasting (When Done Right)

Intermittent fasting has become trendy for a reason—it can improve insulin sensitivity and help you drop fat, especially the stubborn kind around your belly. But here’s the thing: it’s not about starving yourself or skipping meals. Done right, it can be a powerful tool for women in perimenopause or menopause who are dealing with insulin resistance.

Fasting gives your body a break from constantly digesting food, which allows insulin levels to come down and gives your cells time to become more sensitive again. But be careful—if you’re under a lot of stress or have adrenal fatigue, fasting could do more harm than good. It’s all about finding what works for your body.

What to do: If you’re going to try intermittent fasting, start with a simple 12-hour fast (like 7 p.m. to 7 a.m.), and listen to your body. If you feel fatigued or moody, it might not be the right time. Focus on nutrient-dense meals when you do eat, and never skip protein.

7. Ditch the Sugary Drinks

Sugary drinks are like insulin’s worst nightmare. Soda, fancy coffee drinks, even those so-called “healthy” smoothies from chain stores are packed with sugar that hits your bloodstream like a freight train. You might as well just inject it straight into your veins.

When you consume sugary drinks, your blood sugar spikes, your body releases a flood of insulin, and over time, your cells stop responding. This is a major driver of insulin resistance and belly fat, especially for women in midlife.

What to do: Stick with water, herbal teas, and black coffee. If you need a little flavor, add some fresh lemon or cucumber to your water. Ditch the sugary lattes and opt for plain coffee with a splash of almond milk or coconut cream.

8. Add More Fiber

Fiber is your blood sugar’s best friend. It slows down the absorption of sugar into your bloodstream, preventing those insulin spikes and crashes. Women in midlife especially need to pay attention to fiber because it not only helps with blood sugar but also supports gut health (which is crucial for hormone balance).

What to do: Load up on leafy greens, chia seeds, flaxseeds, and low-sugar fruits like berries. Aim for 25-30 grams of fiber per day, and be sure to drink plenty of water to help things move smoothly.

9. Join My Sugar Detox Training on October 22nd!

Now that you have the tools to improve your insulin sensitivity, it’s time to take it to the next level. If you’re serious about getting your blood sugar under control, sign up for my Sugar Detox Training on October 22nd.

In this training, I’ll show you exactly how to cut out the hidden sugars, reset your insulin sensitivity, and finally take control of your health. You’ll get meal plans, recipes, and all the support you need to kick sugar to the curb and feel amazing again.

Don’t wait—your hormones and your body are worth it. Sign up now and let’s do this together!

JOIN THE SUGAR DETOX TRAINING

xo, holly