Understanding Insulin: The Hidden Hormone Behind Energy, Cravings, PMS & Weight Loss Resistance

Why Insulin Matters More Than You Think

When women in midlife tell me they’re exhausted, dealing with stubborn weight, having intense cravings, or feeling more emotional around their cycle, one hormone is almost always involved:

Insulin.

Most people think of insulin as a “diabetes hormone.”
But insulin actually affects energy, metabolism, mood, PMS, inflammation, sleep, and the way your body stores fat.

In this week’s blog, I will help you understand insulin on a deeper level without the overwhelm so you can finally see what’s going on in your body.

What Is Insulin? (The Real Definition)

Insulin is a master hormone made by your pancreas.
Its job is to move sugar (glucose) from your blood into your muscles, liver, and cells so you can use it for energy.

But insulin does much more than regulate blood sugar. It also:

• Controls fat storage

• Helps build muscle

• Regulates appetite

• Influences inflammation

• Affects stress hormones

• Impacts estrogen and PMS symptoms

• Supports brain function and mood

Think of insulin as a mom!! Its constantly coordinating the flow of energy in your body, picking up and putting away.

We can’t talk about insulin without talking about insulin resistance, Insulin resistance is when your cells stop responding to insulin.
They essentially become “deaf” to its signal.

Your pancreas tries to compensate by producing more and more insulin.

This leads to hyperinsulinemia -high insulin levels-  often long before blood sugar ever becomes high.

And this is where symptoms begin.

Why Insulin Resistance Matters (Especially for Midlife Women)

High insulin affects nearly every system in the body.
Some of the most common symptoms include:

Hormonal Symptoms

• Worsening PMS

• Heavier or more painful periods

• Estrogen dominance

• Mood swings

• Increased irritability before your period

• Worse perimenopause symptoms

Metabolic Symptoms

• Stubborn belly fat

• Cravings for sweets or carbs

• Feeling hungry 1–2 hours after eating

• Weight loss resistance

• Afternoon crashes

• Feeling tired after meals

Emotional Symptoms

• Anxiety

• Brain fog

• Trouble concentrating

• Low frustration tolerance

Physical Symptoms

• Skin tags

• Darkening of skin folds

• Joint pain

• Bloating

• Chronic inflammation

Why Midlife Women Are More Prone to Insulin Issues

As estrogen declines in your 40s, insulin sensitivity naturally drops.
This means the same meals and habits you once tolerated now create:

• Blood sugar swings

• Fatigue

• Weight changes

• More intense PMS or perimenopause symptoms

Combine that with stress, poor sleep, and juggling family life and insulin becomes one of the MOST important hormones to understand and support.

How Do You Know if You’re Insulin Resistant?

You might have insulin resistance even if your bloodwork looks “normal.”

Common signs include:

• Persistent belly fat

• Feeling exhausted after eating

• Sugar cravings after dinner

• Mood swings

• PMS that’s getting worse

• Anxiety or irritability

• Needing caffeine to get through the day

• Feeling “puffy” or inflamed

• Slow recovery from exercise

What You Can Do to Improve Insulin Sensitivity

Here are simple, science-backed habits that move the needle fast:

1. Prioritize Protein

Protein stabilizes blood sugar and keeps you full.
Aim for 1.2-1.6  grams of protein per kilogram of body weight.

2. Add Fiber to Every Meal

Fiber slows digestion → smoother blood sugar curves → less insulin release. FIBER from veggies!

3. Strength Train

Muscle is the biggest consumer of glucose.
More muscle = better insulin sensitivity.

4. Walk After Meals

A 10–12-minute walk lowers post-meal glucose by 20–40%.

5. Support Your Nervous System

Stress raises cortisol → which raises blood sugar → which raises insulin.

Breathwork, boundaries, and restorative practices all help.

6. Prioritize Sleep

Even one poor night reduces insulin sensitivity the next day. (expect to have more cravings)

The Bottom Line

Insulin is not just a “blood sugar hormone.”
It affects your mood, energy, cravings, metabolism, and the entire hormonal system.

When you learn how to work with insulin, everything gets easier:
weight, cravings, PMS, energy, sleep, and emotional resilience.

Think your symptoms might be insulin related? Give yourself 10 days of balanced meals, prioritizing protein, produce and sleep! I bet you will notice a huge change!

Want to continue the conversation? Shoot me an email so we can discuss further!

Toddia :)

fitinformed@gmail.com