Feeling like you’re running on empty? The Must-Know Key to Optimized Energy, Metabolism and Hormones
Do you feel like you’re doing everything right? Eating less, working out more, cutting carbs, trying all the trends and wellness hacks…but still, your energy crashes by mid afternoon, your cravings rule the kitchen, your sleep never feels restful, and the scale won’t budge.
There’s a reason it feels harder than it used to and you are doing your best with the tools you were given, but no one taught us this part.
What many of us in our 40s, 50s and beyond don’t realize is blood sugar balance is the key they’ve been missing. And when your blood sugar is out of balance, no amount of willpower, dieting, or exercising harder will give you the lasting results you’re working so hard for.
As a Registered Nurse and Boston’s Best Health Coach who has supported hundreds of midlife women through these exact challenges, I’ve seen the transformation that happens when we stop chasing the quick fix and start focusing on what truly matters: supporting your body from the inside out.
Let’s dig into what blood sugar balance means, why it’s so essential during perimenopause and menopause and how to take back control without the restriction, guilt, or burnout.
Why Blood Sugar Balance Matters So Much in Midlife
During your 30s, 40s, and 50s your hormones begin to shift, notably the decline of estrogen and progesterone. These changes impact how your body responds to insulin, the hormone responsible for helping glucose (sugar) enter our cells for energy.
When estrogen declines, our cells become more insulin resistant. Meaning after a meal, glucose hangs out in our bloodstream longer instead of being used effectively causing blood sugar spikes and crashes. Our body now thinks we need more energy (food) because we wouldn't be able to run from that tiger or bear chasing us, and it wants a quick boost, like a sugary carbohydrate.
Our bodies are smart, and know these foods give us immediate energy, but it's not a good choice in the long term. When you're craving sugar and carbs, you actually need protein and fat!
Chronically elevated insulin levels have been linked to increased risk of heart disease, cognitive decline, hot flashes and night sweats, increased belly fat and weight gain, poor focus and low energy, chronic fatigue syndrome, inflammation, and type 2 diabetes.
In short…balanced blood sugar = balanced energy, mood, weight, hormones, and overall improved health!
Signs your blood sugar might be out of balance
Many midlife women experience blood sugar imbalances without even realizing it. They are symptoms that are common but it doesn’t mean they are normal, and we can do something about them!
Cravings for sugar or carbs, especially in the afternoon or evening
Energy crashes after meals
Irritability or feeling “hangry” between meals
Waking up in the middle of the night
Trouble losing weight despite a healthy diet
Feeling both wired and tired at the same time
If these sound familiar, don’t panic. The good news is that small daily shifts can make a powerful difference.
5 Real Life Strategies to balance your blood sugar
1. Have breakfast with at least 30g of protein: Many of my clients come to me skipping breakfast in the name of intermittent fasting, but this can backfire. A protein-rich breakfast within 1-2 hours of waking helps set the tone for blood sugar all day and allows you to coast to lunch without crashes or cravings. A high quality protein powder like this one (my favorite + 15% off) makes this easy and convenient.
BONUS: instead of forcing a long fast, aim for a natural overnight fast of at least 12 hours from dinner to breakfast. “Kitchen Closed” is a mantra I use with my clients to help remember this habit of no dipping in for a bite or “little bit” of this or that after dinner. It helps support insulin sensitivity and gives our digestive and nervous systems a rest without stressing our hormones. Plus, when insulin is elevated such as with late night snacking, melatonin is suppressed leading to poorer quality sleep.
2. Follow The Healthy Plate Template: Have protein (aim for 30g+), healthy fat (olive oil, avocado, nuts/seeds), fiber (ABC’s: avocado, berries and beans, cruciferous veggies and seeds like flax and chia seeds, and greens at each meal. Don’t fear fat! Healthy fat, eaten in moderate amounts, has virtually no effect on insulin and it's also essential for absorbing certain nutrients, building hormones and keeping you feeling satisfied.
If you’re looking for help putting meals like this together, The Healthy Plate Collective is a game-changer and will be your sanity saver and prevent recipe ruts! Each month you get 10+ new, easy, healthy and family-friendly recipes that put it all together for you + a grocery list and full nutrition breakdown. Join here!
3. Drink 1 tbsp apple cider vinegar in a glass of water before a meal: There are interesting studies on this and how the acetic acid helps to slow glucose absorption (Tip: be sure to buy the one “with the mother”)
4. Move after a meal: Even just 5 min of walking or body weight squats has shown to have positive effects. As our muscles contract during movement, they act like sugar sponges and more readily take in glucose for energy. Fun Fact: our calf muscles are especially good sugar sponges so any activity that activates them gets bonus points!
5. Preparation is Queen: Have protein and fiber rich options ready to grab instead of the sugary snacks. Swap out the granola bars and chips/crackers for cottage cheese and berries, hard boiled eggs, veggies and hummus, roasted chickpeas, or a protein smoothie. These swaps prevent energy dips and reduce cravings by keeping blood sugar stable between meals.
The Wellness Reset
Blood sugar balance is all about supporting our body, reclaiming our energy, mood, metabolism, and confidence during a season of life that feels out of control. It is an essential, powerful first step, but it’s just one piece of the puzzle. If you are ready to go deeper and finally connect the dots between your hormones, metabolism, mood and energy, The Wellness Reset was made for you.
Our proven 30 day program, designed by me-a registered nurse and certified health coach, as I understand the struggles and the science behind women going through midlife health changes!
We aren’t about perfection, but instead we focus on progress through small consistent evidence-based habits. Over the 30 days you'll learn how to eat, move, and care for your body in a way that is finally supportive and not stressful, strategic and not restrictive. With the tools, knowledge and confidence you can carry with you for life.
You’ll get:
Daily proven strategies, tools and habits with accountability, education and inspiration
Expert led wellness sessions
Simple, satisfying recipes and (optional) meal plan built for blood sugar balance
Exclusive follow-along workouts to boost energy and metabolism and support lean muscle in midlife
Special bonus: My new Perimenopause and Menopause Masterclass!
>>> Secure your spot now for just $199 and start with us September 7. This is the routine and reset you’ll be craving at the end of summer and before the holiday chaos!
