A woman’s first menstrual period marks the beginning of her journey into adulthood. Decades later, when a daughter begins the same cycle, the mother may be approaching the final stages of her own cycle.
Such is the cycle of a woman’s reproductive life.
Across these stages, insulin—an often-overlooked hormone—works quietly behind the scenes to support our changing needs. Insulin resistance can be a natural gift, giving you energy to grow, but it can also act like a tempest, disturbing your fat storage and blood sugar, causing diabetes and even heart disease.
“ There’s kind of a time lapse of three phases where women can get insulin resistance—from puberty to pregnancy to perimenopause,” Dr. Roshani Sanghani, a board-certified endocrinologist and metabolic health specialist, told The Epoch Times.
However, with the right combination of diet and other factors, you can better control insulin resistance and keep it balanced throughout life.
Puberty and a Surprising Rise in Insulin Resistance
“Metabolic health is becoming relevant even to young girls,” Sanghani said.
Many people know the effects of sex hormones, but there is an overlooked hormone at play—insulin.
A natural, temporary rise in insulin resistance occurs around puberty, helping fuel changes in height, weight, and reproductive maturity. Unlike the harmful insulin resistance seen in adults, this rise is normal and typically returns to near prepubertal levels by the end of puberty. The increase is driven by growth hormone, which makes the body less sensitive to insulin, causing blood sugar levels to rise, so more glucose is available to fuel growth spurts. To compensate, the pancreas increases insulin secretion to maintain blood sugar balance.
However, metabolic stress, such as excessive sugar intake, highly processed foods, or a high-fat diet, can blunt the response and may even disrupt normal pubertal development. A study in mice, published in JCI Insight in 2022, found that when puberty is combined with a higher-fat diet, it impairs the pancreas’s ability to grow and produce insulin, leading to a higher risk of Type 2 diabetes later in life.
Fertility Years and the Rise of PCOS
Although insulin resistance is a normal part of puberty, for some young women, it can intersect with polycystic ovarian syndrome (PCOS), a common hormonal disorder that affects women of reproductive age.
Young women with PCOS commonly gain weight and have irregular menstrual periods.
“What ties PCOS and weight gain together is the insulin resistance as the driver of both. With weight gain, you can develop PCOS,” Sanghani said.
PCOS is also associated with a higher risk of Type 2 diabetes later in life.
Hormonal treatments commonly used to manage PCOS, such as oral contraceptives, can sometimes worsen metabolic health.
“A lot of the oral contraceptives … lower the other hormones, and cause more problems. Then we develop more insulin resistance, and that’s why women see so much weight gain on oral contraceptives,” Debra Muth, a naturopathic physician specializing in women’s hormonal health, told The Epoch Times.
Pregnancy, Another Insulin Surge for Baby
Pregnancy is a period of profound changes in insulin levels. To support fetal growth, the body naturally becomes more insulin resistant, and pancreatic cells expand to boost insulin production. For most women, this adaptation keeps blood sugar in a healthy range, but metabolic stress can overwhelm these mechanisms, leading to diabetes.
Doctors check for gestational diabetes in the third trimester since it is a common time for the condition to develop.
“There’s a lot of growth happening for the baby. Progesterone levels rise quickly, and that can drive insulin resistance,” Sanghani said.
Excess weight gain, pre-existing blood sugar dysregulation, or diets high in processed foods and sugar can exacerbate the natural insulin resistance that occurs in pregnancy, even in women who don’t develop gestational diabetes.
About 9 percent of women develop gestational diabetes, which increases their risk of persistent insulin resistance postpartum and a lifetime risk of Type 2 diabetes.
“Pregnancy isn’t a reason to eat for two. You still need to be mindful of your intake. The higher quality of your diet, the better off you and baby are going to be in managing risks during birth and any complications after,” Grant Antoine, an integrative and functional medicine physician, told The Epoch Times.
Perimenopause, Menopause, and Beyond
As many women approach and enter their 50s, insulin resistance may wreak havoc again—significantly affecting metabolic and heart health.
As estrogen and progesterone decline, the body’s fat storage and insulin sensitivity shift, often leading to increased belly fat, loss of muscle mass, and higher risk of metabolic dysfunction and cardiovascular disease. Research indicates that diabetes risk is higher during pre- and perimenopause than after menopause, linked to declines in insulin sensitivity and pancreatic cell function.
“There is a risk for all of us as we get further into menopause for that insulin sensitivity, that metabolic issue, and that weight gain,” Muth said.
Even women with long-established healthy habits may notice changes.
“I’ve seen women who have the most pristine diet with no room for improvement, and yet they have this belly fat, fullness, and bloating,” she said.
Reduced estrogen can impair glucose metabolism and fat storage, while shifts in growth hormone and cortisol regulation alter fat distribution.
Without estrogen’s protective effects, maintaining abdominal weight becomes more challenging with age, Antoine said.
Many women turn to hormone replacement therapy (HRT) during this time. Sanghani noted that women should consider starting HRT in perimenopause or early menopause, once they’ve confirmed with their doctor that they’re an appropriate candidate.
HRT can enhance glucose and lipid metabolism and improve insulin resistance, particularly when transdermal estrogen, absorbed through the skin, is paired with micronized oral progesterone, a bioidentical form of the hormone that is better absorbed by the body, Sanghani said.
“Indirectly, HRT helps with sleep quality and mood, which can further improve insulin resistance.”
Protect Your Metabolism Throughout Life
Adopting strategies across lifestyle, nutrition, and stress management can protect your insulin sensitivity at every stage of life.
Diet
Hormones are built from cholesterol, which is essential for producing key steroid hormones such as DHEA and estrogen. DHEA is a precursor hormone that can be converted into androgens and estrogens, supporting the body’s production of testosterone and estrogen.
“It’s important not to suppress cholesterol too much,” Muth said. She noted that statins are an example of medications that can inhibit cholesterol production.
She also emphasized the importance of diet composition and quality. “People who don’t eat meat at all will miss all of the good, healthy fats and the healthy proteins that we need. You typically see women having more issues if they’re vegan or even if they’re just doing a traditional American diet of junk and processed foods.”
Omega-3s are crucial, especially with age, Muth said. While 3 ounces of fatty fish daily could suffice, most people don’t eat fish that often. The goal should be two grams to three grams per day to protect heart health as metabolic resistance rises.
Protein intake is another key piece. Most women fall short, Muth said, averaging just 20 grams to 40 grams per day when the target should be closer to 80 grams to 100 grams.
According to Sanghani, carbs matter, too: “Low-carb, for sure. That’s the mantra—the foundation of everything.”
Muth agreed, adding that the nutrient inositol can also help improve insulin sensitivity. Inositol is naturally found in foods such as oranges, cantaloupe, and beans.
“You could eat two cups of beans and get all the inositol you need for the day—plus 30 grams of protein,” she said.
Inositol helps cells respond more effectively to insulin and supports balanced blood sugar levels. Research shows that it can be particularly helpful for people with insulin resistance or PCOS, as it improves glucose uptake.
Lifestyle
Muth’s top advice is to honor sleep, one of the most overlooked drivers of metabolism. Disrupted sleep—from adolescence through menopause—can elevate cortisol, which affects insulin and destabilizes blood sugar.
Resistance training is also essential throughout life. More muscle boosts metabolism and improves blood sugar control. As hormone levels decline with age, preserving and building muscle helps counter natural fat gain.
Metabolic health is a whole-body process. Sanghani compares it to a four-wheel vehicle—nutrition, sleep, stress management, and exercise.
“Life will throw you challenges and setbacks, so it’s dynamic—working on these areas in all stages of life to optimize insulin resistance,” she said.
“Everything we talk about in metabolic health—the word insulin resistance will always show up.”
These foundational wheels support women at every stage of life, she said, and a dynamic approach is key. Aligning each wheel as necessary, along with life circumstances, can keep insulin resistance in check.