Hormone Shifts After 35: What You Need to Know About Insulin Resistance
After age 35, our hormones naturally begin to decline, marking the transition into perimenopause. And with this hormonal aging often comes a frustrating mix of symptoms: weight gain, brain fog, stress intolerance, and more.
Hormonal aging can show up in three key ways:
Insulin resistance
Adrenal dysfunction
Ovarian hormone depletion
Today, we’re diving into the first one—insulin resistance—and why it's so common during perimenopause.
What Is Insulin, Anyway?
Let’s start with the basics.
Blood sugar (glucose) is your body’s main source of energy. It rises and falls naturally throughout the day depending on what you eat and how active you are. But to use that energy, your body needs help from a key hormone: insulin.
Here’s how it works:
You eat a meal → glucose enters your bloodstream
Your pancreas releases insulin
Insulin acts like a key, helping glucose move from your blood into your cells
Your cells use that glucose to create energy
When this process works smoothly, your body thrives.
What Is Insulin Resistance?
Insulin resistance happens when your cells stop responding to insulin’s signals. It’s like the “key” stops working—and glucose gets stuck in your bloodstream instead of moving into your cells.
When this happens:
Your pancreas produces even more insulin, trying to compensate
Excess blood sugar eventually gets stored as fat
Over time, this can lead to pre-diabetes, type 2 diabetes, and a host of other symptoms
What Causes Insulin Resistance?
Several factors increase your risk, especially as hormones shift in midlife:
Excess body fat – Especially around the midsection, which promotes inflammation and disrupts insulin signaling
Highly processed foods – Refined carbs stress your pancreas and spike blood sugar
Inactivity – Lack of movement means your muscles aren’t using glucose efficiently
Other contributors include poor sleep, chronic stress, hormone imbalances (like low estrogen), and gut inflammation.
Common Symptoms of Insulin Resistance
Insulin resistance affects nearly every part of your body. Some of the most common symptoms include:
Weight gain – Especially belly fat that’s hard to lose
Fatigue after meals – Glucose isn’t getting into your cells, so instead of feeling energized, you feel sluggish
Cravings – Your body thinks it needs more food because cells aren't getting enough fuel
Acne or skin issues – Blood sugar imbalance increases inflammation, which can trigger breakouts
What Does This Have to Do With Hormones?
A lot.
Estrogen helps regulate blood sugar. It improves insulin sensitivity and protects against blood sugar spikes. But starting around age 35, estrogen levels begin to drop—and this is exactly when many women notice their metabolism shifting.
Low estrogen = impaired glucose regulation = more insulin resistance.
That’s why managing blood sugar becomes even more important during perimenopause.
“But My Labs Look Normal…”
This is something we hear all the time.
Many women are told their blood sugar is “fine” because their HbA1c (a standard 3-month glucose test) is in the normal range. But HbA1c can miss early dysfunction—and it’s often inaccurate if you have low iron, low thyroid hormones, or certain infections like H. pylori.
For a clearer picture of what’s really happening, we recommend tracking your blood glucose directly:
Finger prick test (OTC, affordable)
Continuous glucose monitor (CGM) like Veri (use our 20% discount here)
Track your glucose at these times:
First thing in the morning
Before meals
30, 60, and 120 minutes after meals
Before bed
Before and after workouts
You’ll start to see patterns—and gain insight into how your body handles different foods and stressors.
How to Reverse Insulin Resistance
The good news? You have more power than you think. Here’s how to support your blood sugar naturally:
1. Prioritize protein.
Aim for at least 100 grams per day. Most women aren’t getting enough, but this one shift can help reduce cravings, support energy, and balance your glucose.
2. Move your body.
Muscle is your best ally for blood sugar control. Try resistance training, walking, and low-impact movement—whatever feels sustainable for you.
3. Ditch the sugar + processed carbs.
Fill your plate with real, nutrient-dense foods: pasture-raised protein, colorful veggies, healthy fats, and slow-digesting carbs.
4. Track your blood sugar.
Your body is unique. By monitoring your glucose, you’ll start to understand what works best for you.
5. Don’t overdo it.
Extreme fasting, under-eating, and intense workouts can backfire—especially in midlife. Healing your metabolism isn’t about punishment. It’s about nourishment, balance, and consistency.
TL;DR
Insulin resistance is one of the most common (and most overlooked) drivers of fatigue, weight gain, cravings, and hormonal chaos after 35.
But once you understand what’s happening—and start supporting your body with the right tools—you can take back control of your energy, metabolism, and long-term health.
Sources:
Obesity, Insulin Resistance, and Type 2 Diabetes
The Relationship Between Acne Vulgaris and Insulin Resistance
Estrogen Improves Insulin Sensitivity and Suppresses Gluconeogenesis