@karenjoneswellness: If you’re eating “clean” but your belly fat still won’t budge. You’re white-knuckling sugar cravings by 3pm. Your brain feels foggy. And your energy crashes hard mid-afternoon. It’s not a willpower problem. It’s a metabolic shift that happens in perimenopause. Here’s what most women aren’t told: As estrogen declines, your cells become less insulin-sensitive. That means: • You don’t handle carbohydrates the same way you did at 30 • Blood sugar becomes more reactive • Your body is more likely to store fat centrally (around the abdomen) Add chronic stress, disrupted sleep, and under-eating protein… And you create the perfect storm for: → Larger glucose fluctuations → Stronger insulin responses → Increased visceral fat storage → More cravings and energy crashes This isn’t about “keeping insulin low.” Insulin is essential. It’s about improving insulin sensitivity and restoring metabolic flexibility. I lived that cycle for years — hungrier, puffier, exhausted — until I stabilised my metabolism with these five evidence-based shifts: 1️⃣ 30g protein at each meal to protect muscle and improve insulin sensitivity 2️⃣ 25–30g fibre daily to blunt glucose spikes and support the gut–estrogen axis 3️⃣ Pair carbohydrates with protein and fats to slow absorption 4️⃣ Stop under-fueling during the day (this drives evening cravings and cortisol) 5️⃣ A consistent 12–14 hour overnight eating rhythm to support circadian insulin regulation ✨ Bonus (because this is non-negotiable in perimenopause): Protect your sleep like it’s a metabolic tool Even one short night increases insulin resistance the next day and raises cortisol. Poor sleep = stronger cravings, worse glucose control, and greater abdominal fat storage. When insulin sensitivity improves: Energy steadies. Cravings calm. Cortisol becomes less reactive. Visceral fat becomes metabolically accessible again. Perimenopause doesn’t break your metabolism. It changes the rules. And once you understand the physiology — you can work with it instead of fighting it. Follow @karenjoneswellness daily tips to help you thrive in perimenopause

Perimenopause Nutrition Coach

Open In TikTok:

Region: GB

Tuesday 03 March 2026 21:03:57 GMT