Ep 146 - 3 Ways to Boost Insulin Sensitivity in Perimenopause (Without Hormone Therapy)

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 never know who needs to hear it.

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What to do now:

*Join the book pre-launch list for early access, bonuses, and 2026 launch updates. Grab my free guide, HRT and Type 1 Diabetes Everything I wish I knew in perimenopause.

*Follow me IG @Type1.in.midlife stay in the loop on upcoming episodes. DM me with any feedback or suggestions on topics you'd like us to cover.

Disclaimer: Nothing you hear on this Type 1 in Midlife Podcast should be a substitute for professional medical advice. Please always consult your medical professional before changing your diet, insulin dosages or health care plan.