Why Your Insulin Sensitivity Declines with Age—And What You Can Do About It

Zoe Lovett
Nov 28, 2024
3 min read

Updated: Jul 24

Let’s talk about something that plays a significant role in how your body uses energy as you age: Insulin Sensitivity.

I often discuss this topic with my clients because it’s a key factor in maintaining energy, managing weight, and supporting overall metabolic health. During my career as a paramedic, I witnessed countless cases of chronic illness and lifestyle-related diseases—many of which could have been prevented with healthier choices. This realization sparked my commitment to helping people adopt healthier lifestyles.

As we age, our insulin sensitivity naturally declines. The good news? There’s a lot we can do to address it!

Understanding Insulin Sensitivity

Think of insulin as a VIP pass that helps move sugar (glucose) from your bloodstream into your cells, where it can be used for energy. When your cells respond well to insulin, your blood sugar stays balanced, and you feel energized, with fewer cravings and stable mood.

When insulin sensitivity drops (also known as insulin resistance), your cells don’t respond as efficiently. This means your body has to produce more insulin to do the same job, which can eventually lead to blood sugar issues, weight gain, and metabolic conditions like type 2 diabetes.

As we age, maintaining insulin sensitivity becomes increasingly important for overall health and hormonal balance. Insulin sensitivity has a crucial role in balancing stress hormones and sex hormones, such as estrogen, progesterone, and testosterone. Insulin resistance is also linked to chronic low-grade inflammation, causing cellular stress, which can lead to cardiovascular disease, arthritis, Alzheimer’s, and memory problems. Insulin is also implicated in calcium regulation, which is crucial for bone health.

The Decline of Insulin Sensitivity with Age

1. More Fat, Less Muscle

As we age, it’s common to lose muscle and gain fat, especially around the middle. Muscle is a powerhouse for burning glucose, so less muscle means less glucose being used effectively.

2. Inflammation Creeps In

Aging often brings low-level inflammation. This ongoing inflammation can interfere with how your cells respond to insulin.

3. Your Energy Factories Slow Down

The mitochondria, which are tiny power plants in your cells, aren’t as efficient as they were when you were younger. This can make it harder for your body to use glucose for fuel.

4. Hormonal Shifts

Hormonal changes—like menopause in women or lower growth hormone levels in men—impact how your body processes sugar and stores fat.

5. More Sitting, Less Moving

Many of us tend to slow down as we age. Reduced activity means your muscles aren’t working as hard and thus don’t require as much glucose, making insulin resistance more likely.

Strategies to Boost Insulin Sensitivity

Here’s where the magic happens. While age-related changes are real, they aren’t inevitable. You have the power to support your insulin sensitivity!

1. Get Moving—Every Day 🏃‍♀️

Exercise is your secret weapon. Strength training builds muscle, while cardio helps your cells respond better to insulin. Even a daily walk after meals can make a big difference.

2. Build a Balanced Plate 🍳

Fill half your plate with non-starchy vegetables such as spinach, broccoli, or peppers.
Add lean protein like chicken, fish, or tofu to stabilize blood sugar levels.
Include healthy fats—think avocado, nuts, or olive oil—for satisfaction and steady energy.
Choose complex carbohydrates like quinoa, sweet potatoes, or whole grains as they release sugar slowly.

3. Prioritize Sleep 💤

Poor sleep disrupts the hormones that regulate hunger and blood sugar. Aim for 7–9 hours a night and make it a priority.

4. Manage Stress 🧘‍♀️

Chronic stress raises cortisol, a hormone that can spike blood sugar and worsen insulin resistance. Practices such as yoga, meditation, or simply taking time to unwind can work wonders. Take a long bath or breathe deeply to relax!

5. Strengthen Your Muscles 💪

Resistance training is vital as you age. The more muscle you build, the better your body will use glucose. Bodyweight exercises at home can be effective too. Try my 30-day exercise challenge!

6. Consider Intermittent Fasting (If It’s Right for You!)

Intermittent fasting or time-restricted eating (like a 16:8 schedule) may improve insulin sensitivity by giving your body regular breaks from processing food. However, it’s not for everyone, so listen to your body or consult a professional first.

7. Get Regular Check-Ups 👩‍⚕️

Keep an eye on your blood sugar and other markers like cholesterol. Early detection of changes can help you adjust your habits before larger problems arise.

The Bottom Line

Aging brings challenges, but you can take control!

By staying active, eating a balanced diet, and caring for your mental and physical health, you can keep your insulin sensitivity strong. This approach will help you feel energized and healthy for years to come.

Need some further support? That’s what I’m here for!

Book a Free Health, Lifestyle, and Nutrition Consultation to see how we can work together to create a personalized plan that fits your life and helps you to feel your best!

Warm wishes,

Zoe