Menopause changes how your body handles weight and blood sugar, which can lead to health challenges like insulin resistance and increased diabetes risk. Here’s what you need to know:

• Hormonal shifts: Lower oestrogen levels during menopause disrupt metabolism, making it harder to process glucose and store fat efficiently. This often leads to weight gain, especially around the abdomen, and increases the risk of insulin resistance.
• Cycle of sugar and cravings: Lower oestrogen impacts insulin sensitivity, causing blood sugar spikes and crashes. This triggers cravings for sugary foods, creating a loop of increased fat storage and blood sugar issues.
• Health risks: Women experiencing menopause before age 40 face a 32% elevated risk of developing type 2 diabetes compared to those who reach menopause later
• Practical solutions: Addressing these issues requires a mix of diet, exercise, stress management, and tools like continuous glucose monitoring (CGM).

Key tips:

• Follow a Mediterranean-style diet with low-glycaemic, fibre-rich foods.
• Incorporate strength training and aerobic exercise to improve metabolism.
• Manage stress and establish a consistent sleep routine to stabilise blood sugar.
• Use tools like CGMs to track progress and personalise your approach.

Menopause doesn’t have to mean losing control of your health. With small, consistent changes, you can manage weight and blood sugar effectively while reducing long-term health risks.

The science behind menopause and metabolic changes

Understanding how hormonal changes during menopause impact metabolism is crucial for addressing the challenges of weight gain and blood sugar regulation during this phase of life.

How lower oestrogen impacts insulin sensitivity

The drop in oestrogen levels during menopause doesn't just affect reproductive health, it also disrupts how your body processes sugar. Oestrogen is essential for maintaining insulin sensitivity, and as its levels decline, your cells struggle to absorb glucose efficiently.

This hormonal shift affects several organs, including the liver and gut, where oestrogen receptors play a role in controlling lipid metabolism and insulin response. When these receptors lose oestrogen, their functions are disrupted. This often leads to reduced insulin sensitivity during menopause, sparking a range of metabolic issues.

Fluctuating hormones in perimenopause can cause sudden blood sugar swings, resulting in fatigue and intense sugar cravings. But this isn't just an inconvenience; it can set the stage for more serious health concerns like prediabetes, type 2 diabetes, and other metabolic disorders. Hormonal changes also contribute to fat redistribution, particularly around the abdomen, which further increases metabolic risks.

Belly fat and metabolic health risks

Menopause often leads to an increase in abdominal fat, which carries serious health risks. Research shows that nearly 1 in 7 women develop metabolic syndrome by the time they reach their last menstrual period, even if they started with a healthy metabolic profile. The risk of developing metabolic syndrome is particularly high during perimenopause.

Interestingly, abdominal fat tends to increase even when overall body weight remains stable. This redistribution might explain why clothes start to feel tighter around the waist, even if the scale doesn't show much change.

The buildup of visceral fat (fat stored around internal organs) is especially concerning. This type of fat not only increases inflammation but also disrupts normal metabolic functions, significantly raising the risk of insulin resistance. In fact, abdominal fat is often a more accurate predictor of obesity-related health risks than body mass index (BMI).

This makes it a key focus for healthcare providers monitoring metabolic health during menopause. Beyond altering body shape, this fat redistribution directly contributes to a higher risk of diabetes, as shown in the statistics below.

Practical strategies to break the cycle

With the hormonal and metabolic shifts that accompany menopause, making thoughtful adjustments to diet, exercise, and daily routines can help break the cycle of weight gain and other challenges.

Around 60–70% of menopausal women experience weight gain, with an average increase of 1 to 1.5 pounds per year during this transition.

Diet changes for better blood sugar control

Tweaking your diet can play a key role in managing blood sugar and weight during menopause. The Mediterranean diet stands out as an excellent choice, focusing on olive oil, nuts, lean proteins, low-fat dairy, fruits, vegetables, and whole grains.

Incorporate low-glycaemic foods like fatty fish, poultry, beans, lentils, and intact grains. Add healthy fats from nuts, seeds, avocado, and olive oil. For fruits and vegetables, prioritise apples, berries, leafy greens, cruciferous vegetables, and tomatoes.

Soluble fibre is especially helpful for reducing belly fat. Research shows that for every 10-gram increase in daily soluble fibre, belly fat decreases by 3.7%. Include foods like avocados, oats, beans, nuts, seeds, and cruciferous vegetables, aiming for at least 25 grams of fibre per day.

Protein is another key player. Spread your intake throughout the day to support muscle maintenance and steady blood sugar. Aim for 1–1.2 grams of protein per kilogram of body weight. Keep alcohol to 5 ounces on select days, limit added sugars to under 10% of daily calories (preferably below 5%), and cap salt intake at around 5 grams daily.

Curious about the best diet for prediabetes? See how different eating styles support blood sugar in this guide to the best diets for prediabetes in Australia.

Exercise plans for better metabolic health

Exercise is a powerful tool to counteract the metabolic changes of menopause. A balanced routine combining aerobic activities, strength training, and flexibility exercises can bring significant benefits.

Aerobic activities like walking, jogging, swimming, or biking improve heart health and circulation. To find your target heart rate, subtract your age from 220, then aim for 50–85% of that number during workouts.

Strength training is equally important. Incorporate weightlifting, resistance bands, or bodyweight exercises at least twice a week to maintain muscle mass and boost metabolism. High-intensity interval training (HIIT) can be especially effective for reducing belly fat.

To maintain bone health as oestrogen levels drop, include weight-bearing exercises like dancing, running, stair climbing, or tennis. Balance exercises, such as T'ai Chi, can enhance posture and coordination.

These workouts not only improve physical health but also complement other lifestyle changes to restore metabolic balance.

Managing stress and Improving sleep

Stress and poor sleep can disrupt blood sugar and contribute to weight gain during menopause. Addressing these factors is just as important as diet and exercise.

Start by establishing a consistent sleep routine; go to bed and wake up at the same time every day. Keep your bedroom dark, quiet, and cool (66–68°F). Avoid screens for one to two hours before bedtime, and unwind with calming activities like reading or a warm bath.

Limit caffeine, alcohol, and heavy meals in the evening. If you can’t fall asleep within 20 minutes, get up and do something relaxing until you feel sleepy.

Stress management techniques, such as meditation, yoga, or deep breathing, can also improve sleep and stabilise blood sugar. For persistent sleep troubles, cognitive behavioral therapy for insomnia (CBT-I) has been shown to help women with menopausal symptoms.

‍Curious how to create meals that keep your energy steady? Learn how smart meal planning supports blood sugar management and improves your daily metabolic balance.

Using Continuous Glucose Monitoring (CGM) to track progress

Managing menopause-related metabolic changes often starts with diet, exercise, and lifestyle adjustments. But how do you know if your efforts are really working? That’s where continuous glucose monitoring (CGM) steps in. CGM offers real-time insights into how your body reacts to these changes, giving you a clearer picture of your metabolic health.

How CGM works and why it matters

A CGM is a small, wearable device that tracks your blood sugar levels around the clock. Unlike traditional finger-prick tests, it provides continuous data, helping you see patterns and trends in your glucose levels.

This kind of insight is particularly helpful for menopausal women, who often experience higher fasting glucose levels, elevated haemoglobin A1C, and more pronounced glucose spikes after meals.

By analysing CGM data, you can identify how your body responds to different foods, stress, exercise, and rest. This personalised feedback allows you to make targeted adjustments to your lifestyle.

Vively's CGM program for non-diabetics

Vively takes CGM technology a step further by tailoring it to support metabolic health during menopause. Their program is designed for non-diabetic individuals and combines CGM with personalised nutrition coaching and data-driven insights. This approach is especially beneficial for managing menopause-related weight gain and blood sugar fluctuations.

With Vively, you get real-time feedback on how your body reacts to food, exercise, stress, and sleep. The program also syncs CGM data with other wearable devices, creating a more complete picture of your health.

Vively offers three plans to fit different needs and budgets:

• Kickstart Plan: A one-time purchase of $249, which includes one CGM sensor and one month of app access.
• Metabolic Reset Plan: Priced at $399 per year, it includes one CGM sensor, 12 months of app access, and optional dietitian support for $99 per month.
• Complete Plan: At $249 per month, this plan provides a new CGM sensor each month, full app access, and unlimited dietitian support.

Registered dietitians work alongside you to interpret your data and craft strategies tailored to your unique needs.

Putting CGM data to work in everyday life

The real power of CGM lies in turning general health advice into actionable, personalised steps. With CGM data, you can make smarter decisions about meals, exercise, sleep, and stress management to keep your glucose levels balanced. Here’s how:

• Meal timing and composition: Eating earlier in the evening and shortening your eating window can help stabilise glucose levels. Pairing carbs with protein, healthy fats, and fibre slows glucose absorption and prevents spikes.
• Exercise: Use glucose patterns to identify the best times for workouts. High-intensity interval training (HIIT), for example, can significantly reduce post-meal glucose spikes, with benefits lasting well beyond the session.
• Sleep: Poor sleep can lead to glucose spikes at night. By tracking sleep quality alongside glucose levels, you can pinpoint how rest impacts your metabolism.
• Stress management: Stress can cause glucose levels to rise. Use CGM data to see how techniques like mindfulness, deep breathing, or meditation affect your body in real time.

One study involving a 10-day CGM program showed impressive results. Among 473 participants, the amount of time spent in the optimal glucose range (54–140 mg/dL) improved significantly from the first two days to the last two.

Wondering what really reflects your health? Explore why metabolic health matters more than BMI for long-term wellness and how it offers a clearer picture of your overall wellbeing.

Conclusion

Menopause doesn’t have to mean losing control over your health. While many women notice slight weight gain during this time, understanding how hormonal shifts, weight changes, and blood sugar are connected can help you take charge and break the cycle.

The best way to navigate these changes is by combining smart nutrition, regular exercise, and lifestyle tweaks. Menopause changes your body’s needs, so it’s important to respond thoughtfully instead of waiting for things to “go back to normal.”

Start with nutrition; it’s the backbone of good health. Focus on meals that include protein, complex carbs, and healthy fats to keep your blood sugar steady. A Mediterranean-style diet, in particular, has been shown to benefit women during menopause.

Exercise is equally critical, but it should align with your body’s changing needs. Aim for 150 minutes of moderate activity each week, and don’t skip strength training. This combination supports bone health, maintains muscle, and improves how your body handles insulin.

Don’t overlook sleep and stress management; they’re just as vital for your metabolism. With 33–51% of women reporting worse sleep quality during peri- and post-menopause, getting 7–9 hours of restful sleep each night can make a big difference in regulating blood sugar.

These strategies lay the groundwork for practical changes, which we’ll explore next.

FAQs

How does menopause lead to weight gain and insulin resistance?

Menopause often brings about weight gain and insulin resistance, largely driven by hormonal shifts - especially the decrease in estrogen levels. This drop in estrogen often leads to fat accumulating around the abdomen, a region known for being more metabolically active, which can, in turn, contribute to insulin resistance.

On top of that, reduced estrogen levels can impair the body's ability to manage blood sugar effectively, making it tougher to keep glucose levels steady. Together, these changes can set off a cycle that encourages further weight gain and affects overall metabolic health during this phase of life.

What are the best diet and exercise tips to manage weight and blood sugar during menopause?

To manage weight and blood sugar during menopause, aim for a well-rounded diet packed with fruits, vegetables, whole grains, lean proteins, and healthy fats. Cutting back on processed foods, added sugars, and refined carbs can go a long way in keeping blood sugar levels steady and supporting your metabolism.

Pair this with regular exercise to see even better results. Try to get at least 150 minutes of moderate aerobic activity each week – think walking, swimming, or cycling and include strength training twice a week. Resistance exercises are great for preserving muscle mass, while aerobic activities can help regulate blood sugar and aid in weight control.

Making these steady, manageable changes can help counteract the challenges of menopause-related weight gain and blood sugar fluctuations.

How can continuous glucose monitoring (CGM) support women in managing weight gain and blood sugar changes during menopause?

Continuous glucose monitoring (CGM) offers real-time insights into how your blood sugar reacts to different factors, such as meals, exercise, and hormonal shifts during menopause. By keeping track of these changes, CGM helps you spot trends and make informed choices about your diet and daily habits to keep your glucose levels steady.

It can also alert you to early signs of insulin resistance or other metabolic issues, giving you the chance to address them early. With CGM, managing weight gain and blood sugar fluctuations during menopause becomes more tailored to your needs, helping you take charge of your health and feel more in control.

How does menopause lead to weight gain and insulin resistance?

Menopause often brings about weight gain and insulin resistance, largely driven by hormonal shifts, especially the decrease in oestrogen levels. This drop in oestrogen often leads to fat accumulating around the abdomen, a region known for being more metabolically active, which can, in turn, contribute to insulin resistance.

 On top of that, reduced oestrogen levels can impair the body's ability to manage blood sugar effectively, making it tougher to keep glucose levels steady. Together, these changes can set off a cycle that encourages further weight gain and affects overall metabolic health during this phase of life.

What are the best diet and exercise tips to manage weight and blood sugar during menopause?

To manage weight and blood sugar during menopause, aim for a well-rounded diet packed with fruits, vegetables, whole grains, lean proteins, and healthy fats. Cutting back on processed foods, added sugars, and refined carbs can go a long way in keeping blood sugar levels steady and supporting your metabolism.

Pair this with regular exercise to see even better results. Try to get at least 150 minutes of moderate aerobic activity each week – think walking, swimming, or cycling – and include strength training twice a week. Resistance exercises are great for preserving muscle mass, while aerobic activities can help regulate blood sugar and aid in weight control.

 Making these steady, manageable changes can help counteract the challenges of menopause-related weight gain and blood sugar fluctuations.

How can continuous glucose monitoring (CGM) support women in managing weight gain and blood sugar changes during menopause?

Continuous glucose monitoring (CGM) offers real-time insights into how your blood sugar reacts to different factors, such as meals, exercise, and hormonal shifts during menopause. By keeping track of these changes, CGM helps you spot trends and make informed choices about your diet and daily habits to keep your glucose levels steady.

It can also alert you to early signs of insulin resistance or other metabolic issues, giving you the chance to address them early. With CGM, managing weight gain and blood sugar fluctuations during menopause becomes more tailored to your needs, helping you take charge of your health and feel more in control.