In the world of health technology, there are countless devices and apps that promise to improve your health. But the question often remains: What's the real benefit? Especially when it comes to women's health issues with their complex hormonal context, it's often unclear what actual benefits technologies like wearables or health apps have. But unlike many other wearables, research shows that monitoring blood sugar levels (using continuous glucose monitors (CGMs)) can offer significant advantages. It's also important to understand that CGMs are a valuable tool for understanding your body, especially for healthy women without diabetes. However, CGMs are only just emerging from the realm of being a tool for people with chronic illnesses, and there are medical reasons for this, rooted in blood sugar and its impact on core areas of your health.
We asked our science editors to give us an overview of how research explains these connections, and they have compiled seven areas for you and, for the nerdy side of you, even linked to further literature on each topic for further study.
What happens when your blood sugar gets out of control? An overview of the most important research findings
We now know that blood sugar spikes are more than just numbers on a monitor—they profoundly affect how your body functions. Women are especially vulnerable to the consequences of frequent insulin spikes caused by a diet rich in sugar and simple carbohydrates. Here are the seven key 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 estrogen, progesterone, and testosterone. Women with PCOS (polycystic ovary syndrome), which is characterized by irregular cycles, elevated male hormones, and cysts in the ovaries, are particularly affected.
For further information, our science editorial team recommends the following papers - or you can join the program with us and we will 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 imbalances worsen hormonal balance and worsen PCOS symptoms.
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 halting its progression with lasting effects. By stabilizing your blood sugar, you can reduce hormonal imbalances and alleviate typical symptoms like fatigue or menstrual irregularities.
2. Polycystic Ovary Syndrome (PCOS)
PCOS affects approximately 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), disrupting normal menstrual cycles, impairing fertility, and increasing the risk of metabolic disorders and cardiovascular disease.
For further information, our science editorial team recommends the following papers - or you can join the program with us and we will cover the topics together:
- Goodarzi, MO, et al. (2011) shows how insulin resistance stimulates androgen production and leads to PCOS.
- Diamanti-Kandarakis, E., et al. (2006) describe that insulin management is crucial for the relief of PCOS symptoms.
Why this is important for you:
With CGM, you can see live how your body reacts to different foods. Customized nutrition plans and exercise routines based on your blood sugar levels can significantly alleviate PCOS symptoms and sustainably improve your quality of life.
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.
For further information, our science editorial team recommends the following papers - or you can join the program with us and we will cover the topics together:
- Baillargeon, JP, et al. (2003) shows that elevated insulin levels disrupt the hormones LH and FSH, which are crucial for ovulation.
- Norman, RJ, et al. (2007) highlights that targeted lifestyle adjustments that regulate insulin can improve fertility.
Why this is important for you:
With our CGM-supported programs, you can quickly identify which foods and habits are negatively impacting your cycle. By adjusting your diet and exercising daily, you can stabilize your cycle, increase your chances of conception, and find more relaxation in the most wonderful thing in the world.
4. Increased risk of endometrial hyperplasia (menstrual problems)
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 uterine lining (endometrium). Normally, the lining grows during the menstrual cycle and is then shed during menstruation. However, with hyperplasia, the lining grows too much and becomes thicker than normal. This often happens when hormonal imbalances are present, particularly when there is too much estrogen compared to progesterone. This condition can lead to irregular or heavy bleeding and increases the risk of uncontrolled cell proliferation in the lining, which in the long term can increase the risk of uterine cancer (endometrial cancer).
For further information, our science editorial team recommends the following papers - or you can join the program with us and we will cover the topics together:
- Zhang et al. (2021) link high insulin levels with elevated estrogen levels and an increased risk of endometrial changes.
- Ramteke et al. investigates how sustained elevated insulin levels induce metabolic and genetic changes that lead to health effects.
That’s why this is important for you:
By monitoring your blood sugar levels with CGM and using our program to figure out what you can do to smooth out these spikes, you will not only stabilize your hormones but also make your uterus's work easier in the long run.
5. Hormonal changes and weight gain
Many women struggle with unexplained weight gain at various stages of their lives, especially around the abdomen. What often goes unnoticed is the influence 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, when your body is constantly exposed to high insulin levels, it loses its sensitivity to insulin—a process known as insulin resistance (the effects of this on your health are diverse, as you read above).
How insulin causes weight gain
Insulin has a direct effect on fat cells: It promotes fat storage while also inhibiting its breakdown. With insulin resistance, the body produces increasing amounts of 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 vicious cycle: the more insulin circulating in the body, the more difficult it becomes to lose weight.
For further information, our science editorial team recommends the following papers - or you can join the program with us and we will cover the topics together:
- Mosca et al. (2004) demonstrates that insulin resistance plays a key role in the accumulation of visceral fat—dangerous abdominal fat—which can increase estrogen production 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 targeted nutrition 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 isn't just an aesthetic problem; it actively influences your metabolism and produces pro-inflammatory substances that are suspected of increasing the risk of cardiovascular disease, type 2 diabetes, inflammatory diseases like psoriasis, rheumatic diseases, depression, and other conditions. Women who have increased insulin production tend to accumulate more fat in the abdominal area, which can negatively impact their long-term health.
The role of CGM-supported lifestyle programs in weight control
The CGM can help you understand which foods and habits keep your blood sugar stable and
which trigger insulin spikes. 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 directly how your body reacts to different diets. Hello Inside helps you adjust your diet and incorporate exercise and other critical habits related to sleep and stress into your daily routine so you can better control your weight and regain hormonal balance.
6. Influence on menopause and the period after
Insulin resistance during menopause can increase significantly, worsening symptoms such as hot flashes, mood swings, and metabolic syndrome, significantly impacting your quality of life.
For further information, our science editorial team recommends the following papers - or you can join the program with us and we will cover the topics together:
- Lovejoy, JC, et al. (2008) describes how insulin resistance aggravates menopausal symptoms.
- Carr, MC (2003) explains how insulin resistance exacerbates metabolic syndrome in postmenopausal women.
Why this is important for you:
By monitoring your blood sugar, you can quickly understand what is aggravating your symptoms and, through program coaching, make targeted adjustments to improve your quality of life during this challenging time.
7. Fertility problems
Insulin resistance can affect fertility by disrupting ovulation and increasing the risk of gestational diabetes and complications during pregnancy and childbirth.
For further information, our science editorial team recommends the following papers - or you can join the program with us and we will cover the topics together:
- Calcaterra et al. (2021) shows that individualized nutritional counseling has a positive impact on restoring fertility in PCOS (the main cause of infertility in women of childbearing age and often misdiagnosed).
Why this is important for you:
With CGM, you can monitor your blood sugar 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: Frequent insulin spikes have far-reaching effects on the female hormonal system and your health. Programs like Hello Inside, which rely on CGM to quickly provide you with clear feedback on what works best for you, offer you the opportunity to quickly know which topics you should work on. This reduces frustration and increases the fun and moments of success! With tailored recommendations on nutrition, exercise, sleep, and stress management, Hello Inside supports you in regaining 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
