Why Blood Sugar Matters More Than You Think (Especially in Perimenopause)

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Ever snapped at someone and then felt your energy crash 10 minutes later? Or found yourself wide awake at 3 a.m. for no clear reason? You might chalk it up to hormones - and you’re not wrong - but what if I told you that your blood sugar could be playing a much bigger role than you think?

What Happens When Blood Sugar Spikes?

Glucose (or blood sugar) spikes happen when your body experiences a rapid increase in blood sugar after eating - especially after high-carb or sugary meals or drinks or coffee. Your body responds by releasing insulin to bring levels back down. But when this rollercoaster happens too often, it can lead to insulin resistance, energy dips, weight gain, and mood swings - all of which are already on high alert during perimenopause. On top of that, our cells are getting less responsive to insulin anyways as we age.

This leads to:

• Energy crashes

• Increased belly fat

• Mood swings

• Brain fog

• Sugar cravings

• Sleep issues

Sound familiar?

Why It Matters (Even More) in Perimenopause

As progesterone declines and estrogen starts to fluctuate (and both eventually drop), your body becomes more sensitive to blood sugar imbalances. Here’s how those glucose spikes might be messing with your day-to-day:

Foggy Brain - Sudden drops in blood sugar reduce the brain’s access to fuel, leading to poor focus, forgetfulness, and that “walking through mud” sensation. Insulin resistance also impacts brain signaling - a big reason why brain fog is so common in midlife.

Mood Swings & Irritability - High blood sugar followed by a crash can leave you feeling edgy, short-tempered, or anxious. You might feel fine one minute and then suddenly overwhelmed or angry the next. It’s not "just hormones" - unstable blood sugar can intensify emotional swings. In this case it’s actually your hormone cortisol.

Anxiety - Blood sugar crashes can trigger a stress response in the body -  flooding it with cortisol and adrenaline. That jittery, panicky, can’t-sit-still feeling? Often tied to poor glucose control.

Sleep Disturbances - Waking up at 2 or 3 a.m.? That can be your liver releasing glucose into the bloodstream in response to low blood sugar - essentially a stress response. Balanced blood sugar throughout the day = more peaceful nights.

Energy, Weight Gain & Insulin Resistance - Feeling exhausted, foggy, or like your energy crashes after meals? This is a red flag. Insulin resistance -  where your cells stop responding well to insulin - makes it harder to get energy into your cells. This is very common in perimenopause and contributes to stubborn weight gain, especially around the belly.

What Affects Blood Sugar (It’s More Than Just Sugar)

You’re eating “healthy-ish,” but still feeling exhausted, anxious, snappy, or wide awake at 3 a.m.? Several lifestyle factors can influence your blood sugar beyone food - both in the short and long term. Here's how:

• Exercise - Movement is one of the quickest ways to bring down high blood sugar. Your muscles act like sponges, soaking up glucose without needing extra insulin. Regular exercise (even just walking after meals) also improves your long-term insulin sensitivity.When you work out too hard though, your blood sugar will rise as it raises your stress hormone cortisol, which in response triggers your blood sugar to rise.

  
  

• Stress - Stress hormones like cortisol and epinephrine tell your body to release more glucose into the bloodstream to fuel a “fight or flight” response. If there’s no physical activity afterward (which is usually the case in modern stress), blood sugar stays elevated. Chronic stress = chronically high glucose.

  
  

• Poor Sleep - Even one bad night of sleep can reduce insulin sensitivity. Lack of sleep increases cortisol, disrupts hunger hormones, and leads to more cravings for high-carb, high-sugar foods - creating a perfect storm for blood sugar spikes.

Other Lifestyle Factors

• Gut health: A healthy gut helps regulate blood sugar via short-chain fatty acids and GLP-1 hormone production. When you have overgrowth of specific bacteria though, they will produce toxins inside of your gut and trigger your cortisol

• Environmental toxins: Some chemicals disrupt hormones and are linked to insulin resistance. Time to swap the plastic and rethink your skincare!

• Underlying infections: that you may not feel (except fatigue) just stress out your immune system chronically and therefore the rest of your body

• Caffeine: Can trigger your blood sugar as it will spike your stress hormone cortisol - especially when consumed on an empty stomach

• Hydration: Even mild dehydration is a stress on your body and can impair blood sugar regulation.

What You Can Do to Balance Blood Sugar

Balancing your blood sugar doesn’t mean going carb-free or obsessing over food. A few strategic changes can go a long way:

✅ Start your day with protein and healthy fats. Skip the toast and jam. Think eggs, chia pudding, or a protein-rich smoothie.

✅ Add fiber to every meal. Fiber slows down glucose absorption. Think leafy greens, flaxseeds, lentils, and non-starchy veggies.

✅ Eat carbs last. When you eat veggies and protein first, then carbs - like rice or sweet potatoes - your glucose response is much lower.

✅ Move after meals. A 10-minute walk or even light movement helps your muscles absorb glucose more efficiently.

✅ Watch your caffeine and alcohol. They can worsen blood sugar crashes and increase anxiety and sleep issues during perimenopause.

Want a Simple Way to Get Started?

I’ve created two resources to help you support your hormones and beat the blood sugar rollercoaster:

Download my Hormone & Blood Sugar Balance Cookbook - Delicious recipes designed for women in perimenopause to support steady energy, better sleep, and fewer cravings.

Grab my Free Blood Sugar Cheat Sheet - Quick tips you can start using today to reduce cravings, balance mood, and boost energy.

Perimenopause isn’t just about surviving the hormonal chaos - it’s about finding your balance again. And blood sugar is a great place to start.

You’ve got this.