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If you’ve a woman going through or even post menopause, maybe you’ve wondered why the scale won’t budge, despite eating a healthy diet and exercising.   The answer might be hiding in your blood sugar.

My recent blood work revealed a high fasting insulin  and my blood sugar was slightly elevated too (normal for morning fasting), which suggested I may be experiencing insulin resistance.    For someone who eats a balanced diet, I was pretty surprised by these numbers. Recently, I decided to wear a continuous glucose monitor (CGM)—a tiny device that tracks your blood sugar 24/7, sort of as an experiment on myself.    The one I chose to wear was the Stelo brand by Dexcom.     Luckily now these devices are pretty readily available and I think I spent about $100.

I’ve coached women for years on the power of balancing blood sugar, but seeing my own numbers in real time gave me a validation for what I already teach in my nutrition programs.  Balance matters.   But first let me give you a brief synopsis of what insulin resistance is.

What is insulin resistance and why does it matter?

Insulin is a hormone made in your pancreas that is secreted into your bloodstream in direct response to carbohydrate and protein content of a meal.   Insulin helps your body replenish glycogen stores and utilize proteins to make muscle tissue.  If there is too much sugar circulating in your blood stream or there are too many “spikes” this can create a situation where insulin becomes resistant.  It’s like insulin becomes “numb” in a way or “tuned out” (like how maybe our husbands do if we constantly nag them.  I never do that!)

If you are insulin resistant it means your body is not effectively responding to higher blood sugar levels, and the excess circulating blood sugar (glucose) will go into “storage”.   Too much fat storage leads to unhealthy belly fat, increased risk of cardiovascular diseases and diabetes, and fatty liver.

Here are the lessons I learned wearing a CGM:

Lesson #1-High-Carb Meals Pack a Punch

One of my first “aha” moments came after eating a high-carb meal. It looked innocent enough—in fact healthy- a bowl of oatmeal with chopped walnuts and a handful of blueberries.  I mean it wasn’t a donut, but within 20 minutes, my CGM showed my blood sugar climbing quickly, peaking much higher than I expected. 

The result? I felt tired, cranky, and craving something sweet within an hour. That “hangry” rollercoaster was no mystery anymore—the data showed me exactly why it was happening.  

Lesson #2: Movement is Magic

Here’s the cool part: I also discovered how powerful simple movement can be.

One day, after noticing a spike, I decided to experiment. Instead of sitting back down at my desk, I did a few rounds of calf raises and air squats, then went for a short 10-minute walk.

Guess what happened? My blood sugar started dropping—steadily and smoothly. The difference between sitting still versus moving my body after a meal was dramatic.

Now, I make it a habit: a short walk after dinner, a quick set of squats or stretches after lunch. These little “movement snacks” are powerful tools for keeping my blood sugar balanced.

Lesson 3: Pairing Foods Makes a Difference

Here’s what I noticed: what I pair with carbs matters just as much as the carbs themselves.

For example, eating a banana on its own caused a big spike. But when I paired that same banana with Greek yogurt (hello, protein and fat), my blood sugar stayed much more stable.

This confirmed what I’ve been teaching my clients: protein. healthy fat, carbs (low glycemic)  and fiber are your blood sugar’s best friends.

Takeaways You Can Use Today

Wearing a CGM reminded me that insulin resistance isn’t about willpower—it’s about physiology. And the good news is, you can support your body with small, simple changes:

• Pair carbs with protein, fiber, or healthy fats.

• Add short bursts of movement after meals—calf raises, squats, or a quick walk.

• Notice your body’s signals—cravings, energy dips, brain fog—and connect the dots.

The more consistent you are, the more your body learns to use insulin effectively again.

Final Thoughts

Insulin resistance doesn’t happen overnight, and it doesn’t reverse overnight. But by paying attention to your blood sugar—and taking small, consistent steps—you can absolutely improve your energy, reduce cravings, and feel more in control of your health.  If you want to read more about your Metabolic Health, I strongly recommend The Blood Code, by Dr. Richard Maurer.   According to him, more than 40% of the population has some level of insulin resistance.   It’s worth looking into if you are struggling to lose weight even if you’re eating right and exercising and doing all the right things.

My CGM experiment reminded me of this truth: your body is not broken—it’s just asking for support. And when you give it the right fuel, it responds beautifully.

If you’d love a step-by-step plan that shows you how to personalize your nutrition and lifestyle so you can support insulin sensitivity and break through frustrating plateaus, book a free nutrition consult with me and let’s talk about your Personal Nutrition Blueprint.  It’s designed to help you give you a personalized roadmap to improve your metabolic health so you can lose unwanted weight and feel like yourself again.