Stuck with extra weight? Your “normal” insulin may not be normal!
So, for several years now, I’ve requested my fasting blood sugar labs be done because, yep—I’ve been in the perimenopause club for a while now.
As our hormones start to shift, all sorts of things change, including weight, metabolism, and heart health…and there’s one exceptional lab marker that deserves the spotlight here: insulin!
Of course, I have thoughts.
Let’s talk numbers for a sec:
Quest Labs (US) says “normal” fasting insulin is anything under 18.4 μIU/mL (125 pmol/L), while LabCorp offers a whopping range from 2.6 to 24.9 μIU/mL (18 to 167 pmol/L)!
That’s basically like saying “just pick a number between a house cat and a lion.”
Why Should You Care About Insulin?
Insulin’s job is to move sugar out of your blood and into your cells for energy. If that number creeps up, you might start dealing with belly weight gain, rising cholesterol, high blood pressure, and blood sugar on the rise—all the stuff we worry about for disease prevention.
But here’s the kicker: research says the risk actually starts WAYYYY below those “safe” ranges labs give you.
One study a fasting insulin above 9 μU/mL identified 80% of patients with pre-diabetes and over 5x the risk of metabolic syndrome.
Another study showed fasting insulin above 11.72 μU/mL also carried more than 5x the risk of metabolic syndrome.
Yet another study called anything above 12.2 μU/mL with normal glucose a “remarkably specific test for insulin resistance.”
Are labs catching up to the science? Nope. None of those studies used anything close to 18.4 or 24.9 μU/mL as a cutoff, and for good reason.
What’s a good insulin level?
In the world of functional medicine, the sweet spot for fasting insulin is between 2–7 μU/mL (13.9-49 pmol/L). Some docs will say up to 10 μU/mL. The point? Tighter is better. Less risky.
Never had it tested? Go ahead and ask! Especially if you have any personal or family history of cardiovascular disease, high blood pressure, diabetes, NAFLD, certain cancers (like pancreatic) or PCOS, this one’s important.
If your insulin is too high…what can you do?
If your insulin’s wandering out of the optimal zone, these simple tactics can help a TON:
Move after you eat for at LEAST 15 mins! This can be any movement that engages the big muscles of your body (legs, core) but I think walking is the best and easiest to stick with.
Pack in the protein — aim for 30–40g per meal to fill you up and keep sugars steady. Eat your protein (or fat) FIRST, then your carbs.
Choose fibre-rich carbs — think veggies, beans, whole grains—to slow down the sugar rollercoaster.
Lift weights to build muscle 2-3x/week
Quality sleep - poor sleep raises insulin resistance.
Manage stress since stress raises cortisol, which raises blood sugar.
Avoid ultra-processed snacks, sugary drinks, and those fancy dessert lattes.
Want to talk supplements or meds? That’s one for your favorite healthcare pro.
Knowing your fasting insulin is a powerful prevention tactic and key early warning sign. Small tweaks now mean fewer big health headaches later—especially if you’re cruising through perimenopause and feeling those changes.
When you get your next labs, ask for fasting insulin (plus fasting glucose, HbA1c, and lipids). Don’t settle for “normal”—get your actual number and shoot for that golden zone: 2–6 μU/mL (definitely under 10 μU/mL if possible!).
Want a cheat-sheet for other good labs to check in peri/menopause? There’s a free list waiting for you - send me an email or DM me on social.
Or, if you’re a midlife woman looking for outside-the-box support for your hormones and metabolism so you can beat your symptoms and weight gain, check out my Better Beyond 40 Formula - it’s your personalized roadmap to success and empowerment in your health journey.
