Insulin Resistance + Your Hormones: What You Need to Know

If your hormones feel out of whack, your blood sugar could be playing a bigger role than you think.

Struggling with irregular periods, stubborn acne, relentless sugar cravings, or PMS that makes you want to cry over every single post in your TikTok feed? While these symptoms scream “hormonal imbalance,” there’s a hidden factor that’s often overlooked that you might need to know about: Insulin Resistance.

And no, this isn’t just a “blood sugar problem.” Insulin resistance can directly impact your hormones, metabolism, skin, and mood.

Let’s break down what insulin resistance actually is, how it messes with your hormones, and – most importantly – how to fix it (naturally).

What is Insulin Resistance + Why Should You Care?

First up: insulin is the hormone that helps shuttle glucose (sugar) from your bloodstream into your cells, where it’s used for energy. Think of insulin as your body’s little traffic controller, directing sugar to the right places.

When everything is working smoothly, your blood sugar stays stable, your energy is steady, and your metabolism hums along happily. Lovely.

BUT… when insulin resistance kicks in, your cells stop responding properly to insulin’s signals. Your body, in its attempt to compensate, pumps out even more insulin. 

And the end result?

• Blood sugar crashes (hello, mood swings + energy crashes)
• Fatigue, brain fog + that “wired but tired” feeling
• Increased hunger + cravings (for alllll the carbs + sweet treats)
• Weight gain (especially around the belly)
• Chronic inflammation
• An increased risk of Type 2 Diabetes + cardiovascular issues

Oh, and let’s not forget:

• Hormonal imbalances, irregular cycles, and even PCOS + stubborn hormonal acne

How Insulin Resistance Impacts Your Hormones

1. It Can Worsen (or Even Cause) PCOS

PCOS (Polycystic Ovary Syndrome) and insulin resistance are besties – and not in a good way. Up to 80% of women with PCOS have insulin resistance… even if they’re not overweight.

High insulin levels in PCOS can:

• Trigger excess testosterone production → leading to acne, hair thinning + facial hair growth
• Disrupt ovulation → leading to irregular or missing periods
• Promote weight gain (particularly around the belly) → making it harder to manage symptoms

Supporting insulin sensitivity can dramatically improve PCOS symptoms – including cycle regularity, acne, and metabolism.

2. It Throws Off Your Oestrogen + Progesterone Balance

Ever feel like your PMS has a personal vendetta against you? High insulin can drive oestrogen dominance, where oestrogen levels climb too high relative to progesterone.

The result?

• Heavy, painful periods
• Premenstrual mood swings, bloating + breast tenderness
• An increased risk of fibroids + endo flares

Lowering insulin levels can help balance oestrogen and progesterone, leading to smoother cycles and fewer PMS meltdowns.

3. It Contributes to Hormonal Acne + Skin Issues

You can have the best skincare routine in this whole gosh darn world… but if your insulin is out of balance, your skin will know about it. 

High insulin can:

• Increase testosterone levels → often leading to jawline breakouts + oily skin
• Spike inflammation → worsening acne, rosacea + skin sensitivity
• Impair liver detoxification → making it harder for your body to clear excess hormones.

Balancing your blood sugars can drastically improve your skin health – reducing breakouts + inflammation, from the inside out.

4. It messes with Energy, Mood + Sleep

If you feel wired but exhausted, insulin resistance could be at play. 

Along with insulin resistance comes:

• Energy crashes → hello, brain fog + mid-afternoon slumps!
• Increased cortisol (stress hormone) levels → making you feel more fight + flight, and less calm + steady
• Disrupted sleep → more restless nights + AM grogginess

Supporting insulin balance can boost energy, improve sleep quality, balance your stress response, and stabilise your mood.

How to Reverse Insulin Resistance Naturally

The good news? You don’t need a restrictive diet or extreme workout routine to resolve your insulin resistance. Small, consistent changes can make huge improvements to your blood sugar, hormones + overall health!

Here’s where we bring in some real, science-backed strategies to help your body get better at using insulin effectively…

1. Make Your Meals Blood Sugar-Friendly

You don’t have to quit carbs (in fact, definitely do not do that!), but you do need to be mindful of balance. Instead…

• Opt for whole, unprocessed carbs (think: whole grains like quinoa, root veggies like sweet potato, and legumes) over refined, simple ones (like bread, pasta + pastries)
• Eat more soluble fibre (we’re talking oats, flax/linseeds + legumes) to stabilise those blood sugars and support healthy digestion + metabolism
• Pair your carbs with protein, fiber + healthy fats (e.g. avo on whole-grain sourdough with eggs = yes. A sad piece of white bread with some Vegemite = not ideal.)
• Start your meal with some protein – this will help slowwwww blood glucose spikes, plus keep you feeling fuller for longer
• Variety = key, so aim to not only increase your intake of fresh fruit + veg, but the diversity of the plants you’re eating (30 plants per week is the ultimate goal!)

2. Strength Training + Movement = Non-Negotiable

Exercise is one of the most effective ways to increase insulin sensitivity. We’re talking…

• • Strength training (even 2–3x per week can make a huge difference!)
  • Daily hot girl walks (especially post-meals to curb any sneaky blood sugar spikes and to boost digestion)
  • Generally moving more regularly throughout your day (because sitting for hours = not great for insulin function)

3. Manage Stress Like a Pro

High cortisol = higher blood sugar = insulin resistance. So stress management? Yeah, it’s kinda key! Try:

• • Breathwork or meditation (even 5 minutes counts)
  • Journaling or brain-dumping before bed
  • Some nervous system-supportive herbs – like chamomile, tulsi (aka holy basil), licorice or withania (aka ashwagandha) – in a super soothing cuppa tea

4. Say Sweet Dreams + Sleep Tight

Poor sleep = reduced insulin sensitivity (literally overnight). To turn up the dial on quality sleep:

• • Stick to a consistent bedtime + wake-up schedule
  • Cut screen time 1 hour before bed (blue light impacts melatonin + your brain deserves a break from the constant stimulation!)
  • Limit your after-2pm caffeine (sorryyyyy, but it makes a big difference)

6. Get Some Extra Support with herbs + nutrients

Certain vitamins, minerals + herbs can support blood sugar balance and reverse insulin resistance naturally.

• • Meet Magnesium. There’s a very real link between insulin resistance + magnesium deficiency, so it’s time to top up your reserves! You’ll find magnesium in leafy greens, nuts + seeds, raw choc or cacao, and a quality supplement.
  • Cinnamon has been shown to help regulate blood sugars, satisfy sugar cravings + manage post-meal insulin levels.
  • Myo-Inositol acts as a back-up messenger for insulin signaling + glucose transport, working to balance insulin levels… but also hormones + menstrual cycles (particularly in PCOS girlies!). And it’s not just reliable, but safe, too – and it has minimal side effects compared to pharmaceutical options like Metformin.
  • Berberine has been shown to match Metformin for insulin managing efficacy in PCOS, but also to reduce inflammation via the gut. But an important note on Berberine: its use will impact your gut microbiome (and not always in a helpful way!) + potentially interact with any other medications you might be using – so it’s definitely best to chat with your practitioner before you go self-prescribing!

(Psst – always check with a qualified naturopath before adding supplements to your routine willy nilly. That’s what me + my qualification are here for, after all!)

Small Changes = Big Results

If you’ve been battling hormonal chaos, acne, or irregular cycles, insulin resistance could be the missing link. And the good news? It’s reversible – and you don’t have to do anything extreme to do it!

By balancing your blood sugars, moving your body + supporting your hormone health naturally, you can get back to feeling like yourself again – with clear skin, stable moods + regular periods to match.

Want some personalised support to balance your hormones & reverse insulin resistance for good? Book a 1:1 naturopathic consult with me here. Let’s get your body thriving again.