Insulin resistance has become a bit of a health buzzword — but for good reason. It’s surprisingly common, often goes undiagnosed, and can quietly affect everything from your energy levels to your weight, skin, hormones and even fertility.
Understanding what it is — and how to spot the early signs — could be the key to unlocking better health, especially for women navigating hormonal shifts in their 30s and beyond.
First, what is insulin?
Insulin is a hormone made by the pancreas. Its main job is to help regulate your blood sugar levels. When you eat, especially carbs, your blood sugar rises. In response, your body releases insulin to help move that sugar from your blood into your cells, where it can be used for energy.
So what is insulin resistance?
Insulin resistance happens when your cells stop responding to insulin as effectively. The body keeps producing more insulin to try and get the job done, but over time, this can lead to elevated insulin levels and eventually higher blood sugar levels too.
If left unmanaged, insulin resistance can develop into prediabetes or type 2 diabetes. But long before that point, it can cause subtle symptoms that affect your day-to-day wellbeing — and many women don’t realise what’s behind them.
Signs and symptoms to look out for
Insulin resistance can present differently in different people, but some common signs include:
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Frequent fatigue or energy crashes after meals
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Stubborn weight gain, particularly around the belly
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Cravings for sugar or refined carbs
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Difficulty losing weight despite diet and exercise
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Brain fog or poor concentration
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Increased hunger even after eating
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Dark patches of skin (often on the neck, underarms or groin)
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Irregular periods or hormonal imbalances
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PCOS (polycystic ovarian syndrome) – which is closely linked to insulin resistance
Why it affects women – and why it’s often missed
Insulin resistance is especially common in women with PCOS, those going through perimenopause, and anyone with a history of gestational diabetes. Hormonal fluctuations, chronic stress, and a sedentary lifestyle can all contribute.
Because symptoms are subtle or overlap with other issues — like fatigue, weight gain or mood changes — it often goes undiagnosed until blood tests show something more serious.
How is insulin resistance diagnosed?
Your doctor may recommend:
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Fasting insulin and glucose tests
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HbA1c (a measure of average blood sugar over 3 months)
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Oral glucose tolerance tests
These tests help assess how your body is managing blood sugar and insulin levels over time. If you suspect you may be insulin resistant, it’s worth discussing the possibility with your healthcare provider — especially if you have a family history of diabetes.
Can it be reversed?
Yes, insulin resistance can often be improved — or even reversed — through lifestyle changes. These include:
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Prioritising protein, fibre and healthy fats in meals
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Avoiding frequent high-sugar or refined carb snacks
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Exercising regularly, especially strength training and walking after meals
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Managing stress and sleep — both of which affect blood sugar regulation
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Losing even a small amount of weight, if appropriate, can improve sensitivity
There’s no one-size-fits-all fix — but understanding what’s going on gives you the power to take action.
Insulin resistance doesn’t mean something is wrong with you — it’s your body signalling that it needs support. With the right awareness and care, it’s a manageable condition. If you’ve been feeling “off” despite doing all the right things, it might be time to look deeper — because sometimes, the missing piece is hormonal, not willpower.
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