World Diabetes Day takes place on 14th November, and this year, we’re turning the spotlight on something that affects millions of women long before diabetes ever develops: insulin resistance.

At LØUCO, we believe in empowering women with knowledge that’s grounded in science and easy to act on. Insulin resistance often flies under the radar, yet it’s one of the earliest signs that your body’s metabolism needs attention. Left unchecked, it can increase the risk of fatigue, weight changes, hormonal imbalances, fertility issues, and eventually, Type 2 Diabetes.

Understanding how insulin resistance shows up differently in women through stages like puberty, pregnancy, perimenopause, and beyond is key to prevention and lifelong well-being.

While diabetes affects around 200 million women globally, the journey toward it begins much earlier. By learning how to spot, manage, and reverse insulin resistance, women can take charge of their metabolic health long before a diagnosis ever enters the picture.

This isn’t just about blood sugar, it’s about recognising the moments in your health journey where small, intentional actions can make a lifelong difference

The Woman’s Body Blueprint: Three Windows That Need Attention

A woman’s unique hormonal milestones create specific periods of metabolic vulnerability. Understanding these key phases helps us take proactive steps to reduce risk and empower every woman.

1) Polycystic Ovary Syndrome (PCOS)

PCOS is one of the most common endocrine disorders in women of reproductive age, affecting about 11–13% globally. A hallmark of PCOS is insulin resistance, when the body struggles to use insulin effectively, which significantly raises the risk of developing T2DM.

• Women with PCOS are estimated to be four times more likely to develop T2DM than those without.
• When obesity is also present, the risk increases up to fivefold.
• PCOS is also linked to a higher likelihood of developing gestational diabetes (GDM).

2) Pregnancy and Gestational Diabetes (GD)

Pregnancy is often called a “window of opportunity” for addressing lifelong health. Gestational diabetes (GD) – high blood sugar first detected during pregnancy – affects about 1 in 6 pregnancies worldwide.

GD carries maternal risks such as preeclampsia and cesarean delivery, and fetal risks including macrosomia (excessive fetal growth) and neonatal hypoglycemia.

If you’ve had GD:

• Your lifetime risk of developing T2DM is 7 to 11 times higher.
• The risk of T2DM is nearly 10 times higher than in women who never had GD.
• Children exposed to maternal hyperglycemia in the womb have a greater chance of childhood obesity and future diabetes.

For women with Type 1 or Type 2 diabetes planning pregnancy, preconception counseling and care are vital. Optimising blood sugar, ideally reaching an A1C below 6.5% (<48 mmol/mol), significantly lowers the risk of congenital anomalies and preeclampsia.

3) The Postpartum Period: Time for Action

For women who’ve had GD, the time after giving birth is a crucial window to protect their long-term health. Yet many new mums say they feel “abandoned” once the extra attention they received during pregnancy suddenly stops. On top of caring for a newborn, they’re also expected to take on more “health work” for themselves, which is a tough balancing act during an already overwhelming time.

Diabetes Prevention and Management Strategies For Women

The good news, and it’s backed by decades of research, is that simple lifestyle changes around diet and physical activity can cut the risk of developing type 2 diabetes by about 60%! For women who’ve had gestational diabetes, making these changes after pregnancy, or taking medication when needed, can make a real difference in preventing diabetes down the road.

1) Fueling Success: Your Plate, Your Power

Medical Nutrition Therapy (MNT) i.e. personalised, expert dietary planning, is the cornerstone of diabetes management and prevention. It’s about balance, not deprivation.

• Balance is Best: Build your diet around whole, nutrient-dense foods such as fruits, vegetables, legumes, whole grains, and healthy fats rich in n-3 fatty acids (found in nuts, seeds, and fish). Avoid diets that cut out entire macronutrient groups, like very low-carb ketogenic diets, which eliminate carbohydrates entirely.
• The Protein Priority: Adequate protein is essential, especially during pregnancy. Some studies suggest a need for about 1.22 g/kg body weight per day in early pregnancy and 1.52 g/kg/day in late pregnancy. Pairing high-quality protein with complex carbohydrates helps stabilise blood sugar and improve insulin action.

2) The Power of Movement

Regular physical activity is scientifically proven to improve blood sugar control.

• Consistency Counts: Aim for 150 minutes per week of moderate-intensity exercise. This level of activity supports better insulin function and glucose management.
• Addressing Barriers: Women often cite lack of time and family responsibilities as barriers to staying active. It’s hard! Building support systems or working to family-friendly programs can make consistent movement more achievable.

3) Postpartum Check-Ins and Systemic Support

For women who’ve had GD, early postpartum intervention, ideally within 2–6 months after delivery, is most effective.

• Get Screened: All women with a history of GD should be screened for diabetes or prediabetes 4–12 weeks postpartum using the 75-g oral glucose tolerance test (OGTT) and standard nonpregnancy criteria. Lifelong screening should continue every 1–3 years.
• Systemic Improvement: Implementing diabetes prevention into routine General Practice (GP) care has been challenging, but success is possible. A quality improvement program in Australia doubled diabetes screening rates (from 26% to 61%) and improved weight monitoring (from 51% to 69%) across participating clinics in just 12 months.
• Proactive Care is Key: Long-term engagement requires a shift toward continuous, community-based care, not just episodic visits. Effective strategies include reminder systems (like electronic prompts or clinic notices) that keep prevention front of mind.
• Intervention Works: If prediabetes is detected postpartum, intensive lifestyle intervention or metformin can delay or prevent T2DM progression, reducing risk by 35–40% over 10 years.

We have to work together to make change happen!

4) Breastfeeding Benefits

Breastfeeding is strongly recommended. It’s linked to long-term metabolic benefits for mothers, including a reduced risk of developing T2DM later in life.

Studies show that exclusive breastfeeding for just 6–9 weeks postpartum lowers the risk of T2DM compared with formula feeding.

Final Word: Prioritise Yourself

To truly optimise your health, you need the space and the support to prioritise yourself amidst the demands of work, family, and caregiving. Balancing these responsibilities while nurturing your hormonal and metabolic well-being isn’t easy, and it deserves both professional and social support.

By staying proactive, tuning into your body, maintaining balanced nutrition, moving regularly, and managing stress you can help prevent insulin resistance from taking hold or progressing. Small, consistent actions can have a profound impact on your energy, mood, and long-term health.

At LØUCO, we believe in science and empowerment. By understanding how insulin resistance uniquely affects women, we can take informed, proactive steps toward lasting metabolic balance and vitality.

This World Diabetes Day, let’s shift the conversation from disease to prevention and commit to caring for our insulin sensitivity, our hormones, and ourselves. Your well-being matters now, and for generations to come.

Disclaimer: This information is for educational purposes only and should not replace professional medical advice. Always consult with a qualified healthcare provider, such as your doctor or a Registered Dietitian Nutritionist (RDN), for personalized screening and treatment plans.

Written by: Rachel Prince | Co-Founder & Women's Fitness and Pelvic Health Coach