“Insulin, Midlife Weight Gain, and Why Carbs Aren’t the Enemy

If you’re in your 40s or 50s, you may have noticed changes in your body that don’t make sense. Clothes feel tighter around your middle, afternoon energy dips hit harder, and stubborn belly fat seems to appear even though your eating habits haven’t changed.

Here’s what’s happening: as oestrogen and other hormones start to drop during perimenopause, your insulin sensitivity decreases.

This means your body doesn’t handle carbohydrates and sugar as efficiently as before—and that can make midsection weight gain, cravings, and low energy much more common.

Insulin: What It Does and Why It Matters

Insulin is a hormone that tells your cells to absorb glucose (sugar) from the food you eat so it can be used for energy. When insulin works properly, glucose fuels your muscles and organs. When insulin sensitivity decreases, your cells don’t respond as well, and your body tends to store excess glucose as fat—often around the belly.

This is completely normal in perimenopause, but it can be frustrating. The key is knowing what to do to support your body.

Carbs Aren’t the Enemy

Many women panic when they hear about insulin and midlife weight gain and immediately think: “I have to cut carbs completely.” But that’s not the case. Carbs are fuel—especially for your muscles—and the right types of carbs at the right time can actually help your body manage insulin better.

Think complex carbs: oats, sweet potatoes, brown rice, quinoa, vegetables, and fruit. These release glucose slowly, keep energy steady, and pair beautifully with protein to stabilise blood sugar. Avoiding carbs entirely can backfire, leaving you exhausted, craving sugar, and struggling to build or maintain muscle.

What Happens When You Don’t Support Your Body

If you ignore strength, nutrition, and movement during midlife:

• Belly fat can increase

• Energy crashes become more frequent

• You may notice more aches and stiffness

• Risk of reduced bone density rises

• Your metabolism naturally slows

You’re not failing—your body is simply reacting to hormone changes. But the good news? You can make a huge difference with the right approach.

Why Strength Training is Non-Negotiable

Muscle isn’t just about looking toned. Muscle:

• Improves insulin sensitivity, helping your body use glucose more efficiently

• Boosts metabolism, so you burn more calories at rest

• Supports bone density and joint health

• Gives you more energy, confidence, and functional strength

Start safe and smart: bodyweight moves, squats, push-ups, glute bridges, step-ups. Gradually increase resistance as your body adapts. It’s not about heavy lifting straight away—it’s about building a foundation that makes midlife feel strong and energised.

Lifestyle Tweaks That Amplify Fat Burning

• Protein with every meal: Stabilises blood sugar and supports muscle growth

• Move daily: Even short walks after meals help your body manage glucose

• Prioritise sleep & stress: Poor sleep and chronic stress increase cortisol, which worsens insulin resistance

• Consistency over perfection: Small, daily actions beat occasional extremes

  
  

The Takeaway

Carbs are your ally, not your enemy. Your midlife body can still respond beautifully to exercise, nutrition, and smart habits. Supporting your muscles, balancing meals, and moving consistently can help you reduce belly fat, improve energy, and feel confident in your skin.

If this sounds like what you’ve been looking for, my Midlife Method program for women 40+ kicks off in September.

It’s designed to help you build muscle, improve energy, and future-proof your body for the years ahead, and not banish carbs 😉

DM me for details—only 4 spaces left!