In the world of health technology, there are countless devices and apps that promise to improve your health. But the question often remains: what is the real benefit? Especially when it comes to women's health issues with a complex hormonal context, it is often unclear what the actual benefits of technologies such as wearables or health apps are. But unlike many other wearables, research shows that monitoring blood glucose levels (using Continuous Glucose Monitors (CGMs)) can offer significant benefits. It is also important to understand that CGMs are a valuable tool for understanding one's body, especially for healthy women without diabetes. However, CGMs are just coming out of the corner as a tool for the chronically ill and there are medical reasons for this based on blood glucose and its impact on key areas of your health.
We asked our science editors to give us an overview of how research establishes these connections and they've put together 7 areas for you and even linked further reading on each topic for the nerdy side of you to study further.
What happens when your blood sugar gets out of hand? The most important research results at a glance
We now know that blood sugar spikes are more than just numbers on a monitor - they profoundly affect how your body functions. Women in particular are vulnerable to the consequences of frequent insulin spikes caused by a diet high in sugar and simple carbohydrates. Here are the seven most important findings from the research:
1. insulin resistance and hormonal imbalance
Frequent insulin spikes can lead to insulin resistance - a condition in which your body's cells become less sensitive to insulin (known as insulin resistance, which builds up over time). This not only affects your blood sugar, but also disrupts the hormonal pathways of oestrogen, progesterone and testosterone. Women with PCOS (polycystic ovary syndrome), which is characterized by irregular cycles, increased male hormones and cysts in the ovaries, are particularly affected.
Our science editors recommend the following papers for in-depth study - or you can do the program with us and we can cover the topics together:
- Dunaif, A. (1997) shows that insulin resistance in women with PCOS increases androgen production and leads to hormonal disorders.
- Cassar, S. et al. (2016) explores how insulin disorders worsen hormone balance and exacerbate the symptoms of PCOS.
Why this is important for you:
With CGM and our programs, you can easily and immediately detect your blood sugar spikes and counteract them with targeted adjustments, preventing insulin resistance or stopping its progression with a lasting effect. By stabilizing your blood sugar, you can reduce hormonal imbalances and alleviate typical symptoms such as fatigue or irregularities in your cycle.
2. polycystic ovary syndrome (PCOS)
PCOS affects around 10% of all women of childbearing age. Insulin resistance is a known major factor. High insulin levels stimulate the ovaries to produce more androgens (male hormones), which disrupts the normal cycle, impairs fertility and increases the risk of metabolic disorders and cardiovascular disease.
Our science editors recommend the following papers for in-depth study - or you can do the program with us and we can cover the topics together:
- Goodarzi, M. O., et al. (2011) shows how insulin resistance stimulates androgen production and leads to PCOS.
- Diamanti-Kandarakis, E., et al. (2006) describes that the management of insulin levels is crucial for the relief of PCOS symptoms.
Why this is important for you:
CGM allows you to see live how your body reacts to different foods. Individualized diet plans and exercise routines based on your blood glucose levels can significantly alleviate the symptoms of PCOS and improve your quality of life, sustainably.
3. influence on the menstrual cycle and ovulation
Frequent insulin spikes affect the balance of your reproductive hormones, which can lead to irregular cycles, anovulation (no ovulation) and difficulty getting pregnant.
Our science editors recommend the following papers for in-depth study - or you can do the program with us and we can cover the topics together:
- Baillargeon, J. P., et al. (2003) shows that elevated insulin levels disrupt the hormones LH and FSH, which are crucial for ovulation.
- Norman, R. J., et al. (2007) emphasizes that a targeted lifestyle adjustment that regulates insulin can improve fertility.
Why this is important for you:
With our CGM-supported programs, you can quickly find out which foods and habits are negatively affecting your cycle. By adjusting your diet and daily exercise, you can stabilize your cycle and increase your chances of successful conception and find your way back to being more relaxed about the most beautiful thing in the world.
4. increased risk of endometrial hyperplasia (menstrual cramps)
Definitely the most complicated term in this overview :) Insulin resistance and high insulin levels can increase the risk of endometrial hyperplasia. Endometrial hyperplasia is a thickening of the lining of the uterus (endometrium). Normally, the endometrium grows during the menstrual cycle and is then shed during menstruation. In the case of hyperplasia, however, the mucous membrane grows too much and becomes thicker than normal. This often happens when the hormonal balance is out of balance, especially if there is too much oestrogen in relation to progesterone. This condition can lead to irregular or heavy bleeding and increases the risk of the cells in the mucous membrane multiplying uncontrollably, which can increase the risk of uterine cancer (endometrial cancer) in the long term.
Our science editors recommend the following papers for in-depth study - or you can do the program with us and we can cover the topics together:
- Zhang et al. (2021) links high insulin levels with increased oestrogen levels and an increased risk of changes in the uterine lining.
- Ramteke et. al. investigated how sustained elevated insulin levels cause metabolic and genetic changes that lead to health effects.
That's why this is important for you:
Monitoring your blood sugar levels with CGM and using our program to find out what you can do to smooth out these spikes not only stabilizes your hormones, but also makes it easier for your uterus to work in the long term.
5. hormonal changes and weight gain
Many women struggle with unexplained weight gain at different stages of their lives, especially in the abdominal region. What often goes unrecognized is the impact of frequent insulin spikes and insulin resistance on weight gain. Insulin is an important hormone that helps your body transport sugar from the blood into the cells where it is used as energy. However, if your body is constantly exposed to high insulin levels, it loses its sensitivity to insulin - this is called insulin resistance: Insulin resistance (the influences of this on your health are many, as you've already read above).
How insulin leads to weight gain
Insulin has a direct effect on fat cells: It promotes the storage and at the same time inhibits the breakdown of fat. In the case of insulin resistance, the body produces more and more insulin to keep blood sugar levels in check. This high insulin level signals the fat cells to store even more fat, especially in the abdominal area. This can lead to a kind of vicious circle: The more insulin circulates in the body, the more difficult it becomes to lose weight.
Our science editors recommend the following papers for in-depth study - or you can do the program with us and we can cover the topics together:
- Mosca et al. (2004) shows that insulin resistance plays a key role in the increase of visceral fat - the dangerous abdominal fat - which can increase the production of oestrogen and increase the risk of hormone-dependent cancers such as breast and uterine cancer.
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Weickert (2012) emphasizes that insulin resistance can be reduced with a targeted diet and weight reduction and which macronutrients (protein, carbohydrates, fat) play a central role in this.
Why abdominal fat (visceral fat) in particular has a bad reputation in medicine
Belly fat is not just an aesthetic problem; it actively affects your metabolism and produces pro-inflammatory substances that are suspected to increase the risk of cardiovascular disease, type 2 diabetes, inflammatory diseases such as psoriasis, rheumatic diseases, depression and other medical conditions. Women who have increased insulin production tend to accumulate more fat in the abdomen, which can have a negative impact on their long-term health.
The role of CGM-supported lifestyle programs in weight control
The CGM can help you to understand which foods and habits keep your blood sugar stable immediately after eating and
which insulin spikes are triggered. This is usually very individual, which is why a CGM makes a lot of sense.
Why this is important for you:
With Hello Inside's CGM-supported programs, you'll learn very directly how your body responds to different diets. Hello Inside helps you to adjust your diet and integrate exercise and other critical habits around sleep and stress into your daily routine so you can better control your weight and regain hormonal balance.
6. influence on the menopause and the time afterwards
Insulin resistance during the menopause can increase significantly, exacerbating symptoms such as hot flushes, mood swings and metabolic syndrome, which can significantly affect your quality of life.
Our science editors recommend the following papers for in-depth study - or you can do the program with us and we can cover the topics together:
- Lovejoy, J. C., et al. (2008) describes how insulin resistance increases menopausal symptoms.
- Carr, M. C. (2003) explains how insulin resistance exacerbates metabolic syndrome in postmenopausal women.
Why this is important for you:
By monitoring your blood sugar, you can understand in a timely manner what is exacerbating your symptoms and use program coaching to counteract with targeted adjustments to improve your quality of life during this challenging time.
7. fertility problems
Insulin resistance can affect fertility by interfering with ovulation and increasing the risk of gestational diabetes and complications during pregnancy and childbirth.
Our science editors recommend the following papers for in-depth study - or you can do the program with us and we can cover the topics together:
- Calcaterra et al. (2021) shows that individualized nutritional counseling has a positive impact on the restoration of fertility in PCOS (main cause of infertility in women of childbearing age and often not properly diagnosed).
Why this is important for you:
With CGM, you can keep an eye on your blood glucose levels and take targeted measures to support your fertility. By avoiding insulin spikes, you can improve the conditions for a healthy conception, pregnancy and birth.
Conclusion
Research clearly shows that frequent insulin spikes have far-reaching effects on the female hormonal system and your health. Programs like Hello Inside, which rely on CGM to give you quick, clear feedback on what is working well for you, give you the opportunity to quickly know what you should be working on. This reduces frustration and increases fun and moments of success! With tailored recommendations on nutrition, exercise, sleep and stress management, Hello Inside helps you take back control of your health - for more balance and well-being.
List of sources
Cassar, S. et al. (2022). "A review of the hormones involved in the endocrine dysfunctions of polycystic ovary syndrome and their interactions."Front. Endocrinol., November 15, 2022
