Menopause and type 2 diabetes often intersect through insulin resistance, sleep disruption, and body-composition shifts. In this episode of The Menopause Reset Podcast, hosts Susan and Karen map a step-by-step plan to steady A1c, fasting, and post-meal glucose with food timing, movement, sleep, stress tools, and smart medication conversations—plus how HRT fits in context.
What we cover
- Lab anchors: targets your clinician may use for A1c, fasting glucose, and 1–2 hour post-meal ranges; why post-meal spikes matter in midlife.
- Traffic-light food map: Green (protein, yogurt, eggs/tofu, beans/lentils, non-starchy veg, nuts/seeds, olive oil, berries); Yellow (whole fruit, oats/barley, brown rice/quinoa, potatoes with skin, whole-grain bread, dairy—always pair with protein/fiber); Red (sugary drinks, juices, pastries, ultra-processed snacks, large refined portions).
- Timing & pairing: protein-forward breakfast, earlier dinner when possible, place starch with meals, save sweets for after dinner to blunt spikes.
- CGM & meter basics: run two meal experiments this week; check baseline, then at 1h and 2h; adjust portion, protein, fiber, or add a 10-minute post-meal walk.
- Movement prescription: post-meal walks (10 min), strength training 2×/week (squat, hinge, row, push, carry, core), and 150–210 min/week brisk walking or equivalents; optional short intervals if cleared.
- Sleep & stress levers: cooler dark bedroom, caffeine by noon, consistent schedule, warm shower pre-bed; 4-in/6-out breathing for two minutes; short afternoon walk to unload cortisol.
- Myth-bust: fruit doesn’t “cause diabetes” when eaten inside balanced meals; you don’t need zero carbs; short, frequent activity bouts work.
- Meds overview: metformin for insulin sensitivity; GLP-1 or dual GIP/GLP-1 agents (e.g., semaglutide, tirzepatide) with muscle-protective strength work; SGLT2 inhibitors for glucose with heart/kidney benefits in selected patients; DPP-4s; when basal/mealtime insulin is considered.
- HRT context: HRT isn’t a diabetes treatment; symptom relief and better sleep can support routines. Many clinicians prefer transdermal estrogen with micronized progesterone when cardiometabolic risk exists; monitor glucose with any change.
- Complication screening: yearly eye exam, kidney labs (uACR + eGFR), foot checks, and regular BP/lipid review.
- Clinician checklist: one-page snapshot with recent A1c/fasting, CGM or meter trends, meds/supps, sleep window, alcohol pattern, foot issues, and a goal like “A1c <7 with fewer afternoon crashes.”
Try this tonight: build a protein-and-vegetables dinner, keep starch modest and paired, take a 10-minute walk after, cool the bedroom, and prep a protein-forward breakfast for tomorrow.
This week: complete 2 strength sessions, schedule 5 brisk walks, run 2 CGM/meter meal tests, swap sugary drinks for water or unsweet tea, and pack a daily protein+produce snack.
Keywords: menopause diabetes, type 2 diabetes in menopause, A1c, fasting glucose, post-meal glucose, CGM, insulin resistance, protein breakfast, carb pairing, post-meal walk, strength training, metformin, GLP-1, tirzepatide, semaglutide, SGLT2, DPP-4, basal insulin, transdermal estrogen, micronized progesterone, women over 40, The Menopause Reset Podcast.
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Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.
