Episode
Ep 146 - 3 Ways to Boost Insulin Sensitivity in Perimenopause (Without Hormone Therapy)
- Published
- Feb 23, 2026
- Duration seconds
- 1522
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Summary
Sometimes women aren't ready for hormone replacement therapy. Sometimes access is limited. And sometimes you simply want to strengthen your foundation first. In this episode, I'm sharing three supportive, non-hormonal ways to boost insulin sensitivity during perimenopause and beyond — especially when progesterone and estrogen are fluctuating and your blood sugars feel harder to predict. If your luteal phase feels stickier… If fasting glucose is creeping up… If workouts spike you more than they used to… This conversation is for you. I cover: • How Vitex (chasteberry) may support progesterone signaling and improve luteal-phase insulin resistance • Why improving HRV (heart rate variability) and activating the vagus nerve can lower stress hormones and support fasting glucose • The powerful combo of strength training followed by steady-state cardio to improve muscle glucose uptake and reduce post-workout spikes These are practical tools you can begin implementing right away — always in partnership with your healthcare provider. Remember: These strategies are not replacements for medical care. They are foundational habits that support steadier blood sugars — whether you pursue hormone therapy now, later, or not at all. You don't have to figure this out alone. Mentioned in this episode: I'm proud to spotlight Diabetes Sisters , a nonprofit offering education, peer support, and community for women living with diabetes. Visit diabetessisters.org to join—it's free and a wonderful resource. 👉 Want deeper support? Learn more about my Type 1 in Midlife Coaching Circle , where we meet weekly and focus on one area of health each month to support hormones, blood sugar, and long-term wellbeing. If you enjoyed this episode, please share it with a woman who's navigating this season—you n…