Have you ever felt like your body suddenly stopped playing by the rules you’ve known for years? That’s exactly what happened to me when perimenopause quietly crept into my life, bringing unwelcome weight gain that seemed impossible to shake. Today, I’m sharing my story of how I finally connected the dots and found a solution that worked for my changing hormonal landscape.
When My Trusted Weight Management Methods Failed Me For most of my adult life, I’ve been that person who had weight management down to a science. Five days a week of strength training and conditioning? Check. Carefully tracked macros? Absolutely. Understanding how my body responded to different foods and exercise protocols? I thought I had mastered it all. Then, seemingly out of nowhere, the scale started creeping up. At first, it was just a pound or two—easy to dismiss as normal fluctuation. But when those pounds turned into five, and then ten over the course of a year, I knew something wasn’t right.
“Just eat less and move more,” the conventional wisdom echoed in my head. So I tightened up my already meticulous nutrition plan and added extra cardio sessions. The result? Nothing. The weight continued to climb despite my best efforts.
The Mysterious Symptoms I Ignored
What I didn’t immediately connect were the other subtle changes happening alongside my weight gain. The most noticeable was my new inability to go more than two hours without eating. My go-to breakfast was filled with 50g of protein, 24g of fiber, 40g of complex carbs, and 10g of healthy fats. Enough to hold me for the full morning. But instead, I was feeling shockingly hungry and lightheaded only 2 hours later—as if I hadn’t eaten all day.
During routine bloodwork, my doctor mentioned my fasting insulin levels were trending upward, but still “within normal range.” We didn’t discuss it further. After all, I was only in my late thirties—too young for perimenopause, right?
Wrong.
The Perimenopause Connection I Never Made
It took months of frustration before I finally connected these seemingly unrelated symptoms: the stubborn weight gain, the blood sugar crashes, the increased insulin levels, the new belly fat that appeared despite my consistent training. This wasn’t a failure of discipline but perimenopause arriving earlier than I’d expected.
Perimenopause can begin 10 to 15 years before menopause, meaning many women experience it in their late thirties or early forties. Yet we rarely discuss these early signs, leaving many of us confused and frustrated when our bodies seem to betray us despite our healthy habits.
What I learned was eye-opening: fluctuating estrogen levels during perimenopause can affect how your body processes insulin, potentially leading to insulin resistance. When this happens, no amount of calorie restriction or extra burpees will solve the problem. The hormonal chaos requires a different approach.
My First Attempt: Apple Cider Vinegar
After countless hours researching hormonal changes and insulin resistance, I came across studies suggesting apple cider vinegar might help regulate blood sugar levels. The science made sense: acetic acid in vinegar appears to slow gastric emptying, which helps dampen glucose spikes after meals.
I started taking one tablespoon of apple cider vinegar diluted in two cups of water each morning before breakfast. Within a few days, those intense mid-morning hunger pangs improved. My energy levels stabilized somewhat.
But here’s the thing: the acidity was hard on my system. Even properly diluted, I dealt with occasional heartburn. And honestly? Drinking vinegar water every morning wasn’t exactly pleasant. There had to be a better way.
The Game-Changer: Psyllium Husk
I was already hitting 50g of fiber daily. But my morning blood sugar crashes persisted. My insulin levels kept creeping up.
What I hadn’t tried was a concentrated dose of soluble fiber before my first meal, when my digestive tract was empty. Research shows psyllium forms a thick gel barrier that dampens glucose absorption—not just from breakfast, but for hours afterward.
I started simple: one tablespoon of psyllium husk powder in 16 ounces of water, first thing every morning, 30 minutes before breakfast. Drink it fast (it thickens quickly) and chase with another full glass of water.
The results were immediate.
From day one, those crushing hunger pangs disappeared. The lightheadedness? Gone. But what really convinced me was my CGM data. I do occasional 2-week experiments to track how my body responds to different protocols, and I happened to be wearing one when I started.
What I’d been seeing was brutal: sharp drops in blood glucose 60-90 minutes after eating, straight into hypoglycemia territory. That explained the shakiness, the brain fog, the desperate need for food despite a substantial breakfast.
After adding psyllium, those reactive hypoglycemia episodes vanished completely. My post-breakfast glucose curve flattened. No spike. No crash. Stable energy through the entire morning.
Why Psyllium Husk Works Better
It forms a protective gel. Soluble fiber slows glucose absorption in your digestive tract. Steadier blood sugar. Less dramatic insulin responses.
The satiety is real. I went from desperately hungry at two hours to comfortably satisfied until lunch.
The effect is measurable. Studies show psyllium reduces post-meal glucose spikes by 10-20%. My CGM data showed immediate results.
No acidity issues. Unlike vinegar, no heartburn. No enamel concerns. Just fiber doing its job.
Bonus benefits. Supports healthy cholesterol and digestive regularity—both critical during perimenopause.
My Protocol: What Works For Me
After months of experimentation, here’s what works for me:
Timing: First thing in the morning, 15-30 minutes before eating. This gives it time to form that beneficial gel before food arrives.
Amount: One tablespoon of psyllium husk powder in 16 ounces of water.
Hydration: This is non-negotiable. Drink the psyllium mixture quickly, then follow immediately with another full glass of water. Psyllium needs adequate liquid to work properly and avoid digestive discomfort.
Consistency: Daily use is key. The benefits build over time as your body adjusts and your blood sugar regulation improves.
The Results That Changed Everything
After two weeks of consistent psyllium use, my weight stopped climbing. After four weeks, it started dropping—slowly but steadily. For the first time in over a year, I felt like I had regained some control over my body.
But the weight loss was almost secondary to how I felt. Stable energy throughout the day. No more panic-eating at 10 AM. Clear-headed and focused during morning work sessions. My training improved because I wasn’t battling constant energy crashes.
My fasting insulin levels? At my next bloodwork panel, they’d started dropping. Still work to do, but moving in the right direction.
Important Considerations
Before you rush to try this, some important notes:
Start slowly. If you’re not used to high fiber intake, jumping straight to a tablespoon of psyllium can cause bloating or gas. Begin with a teaspoon and increase gradually over a week or two.
Hydration is critical. I can’t stress this enough. Insufficient water with psyllium can cause constipation or intestinal discomfort. Drink plenty throughout the day.
Medication timing matters. Psyllium can interfere with absorption of certain medications. Take it at least 2 hours before or after any medications, or consult your healthcare provider. This resource may be useful to check
Quality counts. Look for pure psyllium husk powder without added sweeteners, flavors, or fillers. I use organic psyllium husk powder from a reputable brand.
This isn’t magic. Psyllium helps manage blood sugar and hunger, but it works best alongside other healthy habits like adequate protein, strength training, stress management, and sleep.
Always consult with your healthcare provider before starting any new supplement regimen, especially if you’re taking medications or have existing digestive conditions.
The Bottom Line
90 days in, that morning psyllium ritual is as automatic as my coffee. My weight has stabilized. My fasting insulin started dropping. Most importantly, I can go about my day without fighting constant energy crashes.
If you’re in your late thirties or early forties dealing with unexplained weight gain, weird hunger patterns, or blood sugar crashes, consider this: perimenopause might be here earlier than you think.
Psyllium won’t fix those 3am wakes or mood swings. But if insulin resistance is part of what’s driving your weight gain and energy crashes, it might address that piece of the puzzle.
I still lift heavy three to four times a week. I still prioritize protein at every meal. But adding one simple thing made everything else work again.
A tablespoon of psyllium husk. Adequate water. Thirty minutes before breakfast. That’s it.
This post is for informational and educational purposes only and does not replace medical advice. Always consult with your healthcare provider before making changes to your exercise, nutrition, or supplement routine.
About the Author: This article was written by Marie, certified strength coach specializing in women's fitness, pre- and post-natal training and menopause coaching. With a PhD in computational chemistry and years of experience in healthcare AI, Marie brings scientific rigor to evidence-based coaching.
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