Menopause, Insulin Resistance, and the Metabolism Recode

Lentil burger with goat cheese

One of the core principles of The Metabolism Recode is that metabolic changes during menopause are state-based, not permanent traits. As estrogen declines, the body’s response to food, stress, and blood sugar shifts — often dramatically. What looks like “sudden insulin resistance” or unexplained weight gain is actually a recalibration issue, not a failure of discipline or effort.

During perimenopause and menopause, insulin sensitivity becomes more fragile. Blood sugar spikes more easily, cortisol stays elevated longer, and inflammation lingers. Diets that rely heavily on animal protein at every meal can unintentionally add metabolic stress, especially when digestion is already slower and hormone signaling is less efficient. This is why many women feel worse — not better — when they double down on rigid, protein-heavy plans.

The Recode approach shifts the focus to lowering metabolic pressure first. A plant-forward protein structure supports steadier blood sugar, improved insulin signaling, and calmer cortisol output. Fiber-rich proteins from plants slow glucose absorption and support gut bacteria that help regulate estrogen metabolism — a critical but often overlooked piece of hormonal health during menopause.

Including animal protein once per day, rather than constantly, fits this recalibration model. It allows the body to use dense protein efficiently for muscle maintenance and repair without overwhelming insulin pathways or digestion. When animal protein is strategic instead of automatic, inflammation drops, cravings ease, and metabolic signals become clearer — which is exactly what we want during a recode phase.

This is not about restriction or ideology. It’s about restoring metabolic flexibility so the body can respond appropriately again. When insulin resistance is addressed at the signal level — not just the calorie level — weight loss, energy, and hormonal balance follow naturally. That’s the essence of The Metabolism Recode: remove the noise, stabilize the system, and let the body do what it already knows how to do.