{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Ep 146 - 3 Ways to Boost Insulin Sensitivity in Perimenopause (Without Hormone Therapy)","description":"Sometimes women aren\u2019t ready for hormone replacement therapy. Sometimes access is limited. And sometimes you simply want to strengthen your foundation first. In this episode, I\u2019m sharing three supportive, non-hormonal ways to boost insulin sensitivity during perimenopause and beyond \u2014 especially when progesterone and estrogen are fluctuating and your blood sugars feel harder to predict. If your luteal phase feels stickier\u2026 If fasting glucose is creeping up\u2026 If workouts spike you more than they used to\u2026 This conversation is for you. I cover: \u2022 How Vitex (chasteberry) may support progesterone signaling and improve luteal-phase insulin resistance \u2022 Why improving HRV (heart rate variability) and activating the vagus nerve can lower stress hormones and support fasting glucose \u2022 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 \u2014 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 \u2014 whether you pursue hormone therapy now, later, or not at all. You don\u2019t have to figure this out alone.   Mentioned in this episode: I\u2019m proud to spotlight Diabetes Sisters, a nonprofit offering education, peer support, and community for women living with diabetes. Visit diabetessisters.org to join\u2014it\u2019s free and a wonderful resource. \ud83d\udc49 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\u2019s navigating this season\u2014you never know who needs to hear it.   Hit the subscribe button and rate and review to help this podcast reach more people. Be sure to share this episode. 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.   ","author_name":"Type 1 In Midlife: Women Over 40 with Type 1 Diabetes, Hormones, Perimenopause, Menopause, and Blood Sugar Challenges","author_url":"https:\/\/www.abundanthealthwithmelissa.com","html":"