If fat loss feels harder than it used to, energy crashes hit out of nowhere, or cravings feel impossible to ignore, insulin resistance may be part of the picture.

This is a topic that gets talked about often but explained poorly. Many women are left feeling scared or blamed, when what they really need is clarity and a plan that actually works.

Let’s break down what insulin resistance is, why it becomes more common after 40, and how to support your body in a realistic way.

What Is Insulin Resistance?

Insulin is a hormone that helps move glucose from your bloodstream into your cells, where it can be used for energy.

When insulin is working well, your body efficiently uses carbohydrates for fuel. When insulin resistance develops, your cells become less responsive to insulin’s signal. As a result, glucose stays in the bloodstream longer, and your body releases more insulin to compensate.

Over time, this makes fat loss harder and energy more inconsistent.

Why Insulin Resistance Is More Common After 40

Hormonal changes during perimenopause affect how your body handles blood sugar. Estrogen plays a role in insulin sensitivity, and as levels fluctuate, your tolerance for stress, under eating, and poor sleep decreases.

Other contributing factors include:

• Loss of muscle mass
  
• Chronic stress and elevated cortisol
  
• Years of dieting or restriction
  
• Inconsistent meals and low protein intake
  
• Poor sleep quality
  

This is not a personal failure. It is a physiological shift that requires a smarter approach.

Signs You May Be Struggling With Insulin Resistance

Insulin resistance does not always come with a diagnosis. Many women experience symptoms long before labs raise red flags.

Common signs include:

• Stubborn belly fat
  
• Strong cravings, especially for sugar or carbs
  
• Energy crashes after meals
  
• Feeling shaky or irritable when meals are delayed
  
• Difficulty losing weight despite consistency
  

If this sounds familiar, your body may be asking for better support, not more restriction.

How Insulin Resistance Impacts Fat Loss

When insulin levels stay elevated, your body remains in storage mode. Fat is harder to access because insulin signals the body to store energy rather than release it.

This is why eating less and moving more often backfires. It increases stress hormones while doing little to improve insulin sensitivity.

Fat loss becomes possible again when insulin levels are allowed to stabilize.

Practical Ways to Improve Insulin Sensitivity

Build Meals Around Protein

Protein helps slow digestion, stabilize blood sugar, and reduce post meal crashes. Prioritizing protein at each meal is one of the simplest ways to support insulin function.

This does not require perfection. Consistency matters more than hitting exact numbers.

Strength Train Regularly

Muscle plays a major role in glucose uptake. The more muscle you have, the more efficiently your body can clear glucose from the bloodstream.

Strength training two to four times per week improves insulin sensitivity while supporting metabolism and longevity.

Eat Enough and Eat Consistently

Skipping meals and chronic under eating increase insulin and cortisol dysregulation. Your body needs predictable fuel to feel safe.

Balanced meals with protein, carbohydrates, and fats help regulate blood sugar throughout the day.

Manage Stress and Prioritize Sleep

Stress hormones interfere directly with insulin signaling. Poor sleep compounds the problem.

Improving sleep quality and building in daily stress reduction supports blood sugar regulation more than most people realize.

What Not to Do

Extreme low carb diets, excessive cardio, and cutting calories further may lead to short term weight loss, but they often worsen insulin resistance over time.

Your body responds best to nourishment, structure, and recovery.

The Bottom Line

Insulin resistance is not a life sentence. It is a signal.

With the right training, nutrition, and lifestyle support, your body can become more responsive again. Fat loss does not require punishment. It requires alignment.

When you work with your hormones instead of against them, progress becomes possible.

Ready for a Plan That Supports Your Metabolism?

If you want help improving insulin sensitivity while building muscle and losing fat in a sustainable way, I would love to support you.

Join my next FASTer Way coaching round for personalized macros, strategic strength training, and guidance designed specifically for women over 40.

You deserve a plan that works with your body and your life.