In this episode of Fitness Simplified Podcast, Brooke Davis discusses the importance of balancing blood sugar for hormonal health, particularly during perimenopause. She explains how blood sugar levels affect major hormones and outlines actionable strategies for women to stabilize their blood sugar, improve energy levels, and support overall health. The conversation covers the signs of unstable blood sugar, dietary recommendations, the role of exercise, and stress management techniques, emphasizing that small changes can lead to significant health benefits.

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Welcome back to the Fitness Simplified Podcast! My name is Brooke Davis, women’s functional nutritionist with Elysian Women’s Wellness.  Today, we’re diving into an important topic for women looking to support optimal hormone balance and that is balancing blood sugar.  This becomes especially important during perimenopause because a lot of women are experiencing shifts in energy levels, mood swings, unexplained weight gain etc during this time, and one key factor behind these changes is how well your body regulates blood sugar.

In this episode, we’ll explore why blood sugar balance becomes so important during perimenopause, how it can impact your hormones and overall health, and most importantly, simple steps you can take to stabilize it.

Let’s get started!

Why Blood Sugar Balance Matters specifically in Perimenopause

Balancing blood sugar is crucial for hormonal support in women of all ages, not just during perimenopause. Blood sugar levels directly impact major hormones like insulin, cortisol, and even sex hormones such as estrogen and progesterone. 

When blood sugar spikes and crashes, the body releases more insulin, which is the hormone that helps your cells absorb glucose (or sugar) from the bloodstream. Too much insulin over short periods of time can increase insulin resistance, or essentially – increases the body’s tolerance to insulin. Insulin resistance is not only a driver of weight gain but also contributes to imbalances in estrogen and progesterone, our main sex hormones responsible for reproductive health and so many other functions of the body.

The other thing frequent blood sugar swings can do is cause increased cortisol production, our main stress hormone. If you’ve been around long enough you know that chronically high cortisol levels can disrupt sleep, increase anxiety, and contribute to the imbalance of sex hormones, leading to downstream issues such as irregular periods, mood swings, and fatigue. So by working to keep blood sugar somewhat stable it can better support your hormonal health, reduce inflammation, and prevent hormone-related symptoms, PMS, even PCOS and endometriosis.

So, why is blood sugar such a big deal during perimenopause?

As you approach menopause which is the slow decline of the ovaries ability to produce sex hormones like estrogen and progesterone – there are downstream effects on almost every system in the female body from your gut health to your musculoskeletal system and your brain.   So, these two hormones don’t just regulate your menstrual cycle—in addition to the 3 things I mentioned above, they also play a key role in how your body manages insulin. 

When these estrogen and progesterone levels start to fluctuate, your sensitivity to insulin can change and your body may not handle sugar and carbohydrates as efficiently as it used to, leading to:

• Blood sugar spikes after meals, which can cause energy crashes and increased cravings
• Increased fat storage, specifically around the belly (hence, meno belly)
• And then Insulin resistance, which can set the stage for Type 2 diabetes if it’s not managed the right way.

While this might seem like an uphill battle there are several ways to balance your blood sugar, and they don’t require extreme dieting or complicated strategies.

Before we get into strategy, let’s talk about some common signs that your blood sugar may not be as stable as it should be. You might experience things like:

1. Energy crashes in the middle of the day, often after a meal or sweet snack.
2. You might have Strong sugar or carb cravings, especially later in the day.
3. Irritability, anxiety, or mood swings when you’re hungry, also known as being “hangry.”
4. Difficulty losing weight, especially around the belly.
5. Poor sleep quality, waking up frequently in the night.
6. Brain fog or trouble concentrating, especially in the afternoon.

If any of these sound familiar, it’s possible that addressing your blood sugar could be beneficial for you. 

So what can you do to balance your blood sugar and feel more energized and stable throughout the day.

1. Eat Balanced Meals

Make sure your meals have a good balance of protein, fiber, and healthy fats, and limit simple or quick-digesting carbohydrates like bread, cereal or things with added sugars. Eating fats and fiber first then protein during a meal helps slow down digestion, so glucose is released more steadily into your bloodstream, and it helps you feel more full reducing the likelihood of overeating.

My favorite way to put this (and I didn’t make it up, but I’ve heard it multiple places) is to never eat a naked carb.  Whenever you eat carbs (even healthy ones like fruit or whole grains), try to pair them with some protein and fat. For example, instead of just having an apple as a snack, have an apple with almond butter, or even if you’re going to have a cookie – first have some fruit or something with fiber.  

2. Eat regularly.

There’s no metabolism boosting reason to eat every 2-3 hours, but it does help stabilize blood sugar levels.  When you go too long without eating, your blood sugar drops causing extreme hunger and cravings then you’re grabbing whatever you can get to next – which is usually not the most nutrient dense option.

It’s not like you have to set a timer, and 6 small meals is not better than 3-4 normal meals throughout the day – but eating something balanced every 2-3 hours is going to help support stable blood sugar levels, and it’s going to help you get enough food which is something most women struggle with.

3. Start with a Balanced Breakfast

So so so many women I talk to, skip breakfast or rely on something quick and carb-heavy like toast or cereal. Not being hungry in the morning is not necessarily a good thing.  It means you’re running on stress hormones and your metabolism isn’t firing enough to BE hungry even after so many hours of eating.  But starting your day with a breakfast that includes protein, healthy fats, and fiber can set you up for better success throughout the day and long term. Things like:

• Eggs with ground beef & spinach or other veggies 
• Greek yogurt with chia seeds and berries
• A protein smoothie with greens, flaxseed, and nut butter
• You can keep your avo toast, just make it sprouted bread and add some smoked salmon to it.

This helps keep your blood sugar stable right from the start of your day and avoids that mid-morning crash, which then leads you to reach for the next available thing.  

The other thing to consider when it comes to breakfast, is that coffee actually increases your blood sugar response to carbs, so when you drink your coffee – then go for that morning donut or bagel, you’re actually making things worse. 

4. Watch the Hidden Sugars

We often think about sugar as something in desserts or sodas, but hidden sugars are in everything from sauces to salad dressings. Ideally we want no more than  25-30 grams of ADDED sugar per day – this doesn’t include fruits, or milk sugars I’m talking about sugar specifically added to foods which adds up quickly in terms of calories and also contributes to the hyper-palatability of a food making us want to eat more of it. Always read the nutrition labels, and try to limit those processed foods that can cause blood sugar spikes without you even realizing it. 

5. Stay Hydrated

Dehydration can cause your body to release stress hormones, which can raise blood sugar levels. Make sure you’re drinking plenty of water throughout the day, especially if you’re exercising or during hot weather. Half your bodyweight in ounces as a minimum then an extra 20 oz for every hour of exercise is the recommended amount.  I always suggest everyone add in a low sodium electrolyte like CURE because most people are low and can use the extra absorption of water. If you’re nowhere near that, start slow and add 10-15 oz per day to your current intake until you get there.  

6. Exercise Regularly, But Keep It Balanced

Exercise and building MUSCLE is one of the best ways to help regulate your blood sugar because it makes your muscles more sensitive to insulin and helps your body process glucose more efficiently. However, during perimenopause, it’s important to keep a balance. Over-exercising or doing too much high-intensity training can actually cause blood sugar to spike by increasing stress hormones like cortisol. You want to prioritize strength & resistance training working in the 6-10 rep range, with adequate rest times with 2-3 days of moderate to high intensity cardio, if you have the capacity for it. 

Walking after meals even 2-3 minutes of walking after meals has shown to be beneficial to utilizing glycogen and stabilizing blood sugar levels. 

Most recently a study came out showing that 10 squats every 45 minutes was actually more beneficial than a 30 minute walk when it came to blood sugar – so there’s something to set your timer for!

7. Manage Stress Levels

Speaking of cortisol, stress management is the real key to balancing blood sugar. When you’re stressed, your body releases cortisol, which can cause blood sugar to rise- which can be great when we’re being chased by a sabertooth tiger and need quick energy to get away….but Chronic stress can make it harder to maintain stable blood sugar, even if your diet and exercise routine are on point.

Incorporating stress-reducing activities like meditation, deep breathing exercises, or spending time in nature can make a big difference. Even just simple 1-3 minute exercises like low and slow breathing, box breathing or body scans can greatly improve your stress response.  

Supplementation for Blood Sugar Management

Lastly, I want to talk about supplementation.  Like most aspects of health, supplements should be the last line of defense to your diet, exercise and lifestyle – but can actually be pretty impactful when paired with those things.  When it comes to supporting blood sugar balance, there are several accessible natural supplements and remedies that may be helpful. First up, let’s talk about apple cider vinegar. Studies show that taking a tablespoon of apple cider vinegar diluted in water before meals may reduce blood sugar spikes by improving insulin sensitivity and slowing down carbohydrate absorption. It’s an easy, affordable option that many find beneficial.

Berberine is another standout. It’s a plant compound found in herbs like goldenseal and barberry that’s been shown to support glucose metabolism. Berberine works similarly to the prescription drug metformin by helping regulate insulin and reduce blood sugar levels. For best results, berberine is typically taken in smaller doses with meals.

Beyond these, a few other natural supplements can help manage blood sugar. Cinnamon, specifically Ceylon cinnamon, may improve insulin sensitivity and lower fasting blood glucose. Chromium picolinate can help regulate glucose levels and improve insulin action, particularly beneficial for those who experience blood sugar fluctuations. Magnesium is another excellent choice, as it supports many enzymatic reactions involved in glucose metabolism. Many people are deficient in magnesium, so this is an easy way to support overall health while also addressing blood sugar balance.

Adding these supplements, alongside a balanced diet and regular movement, can be a helpful strategy for maintaining stable blood sugar levels during perimenopause. Remember to consult a healthcare provider before adding any new supplement, especially if you’re taking medication or have any pre-existing conditions.

Balancing your blood sugar during perimenopause isn’t just about avoiding energy crashes or curbing cravings. It’s a really powerful way to support your overall health. Here are some long-term benefits:

1. Better weight management: Stable blood sugar helps prevent fat storage, especially around the abdomen.
2. Improved hormonal balance: Balanced blood sugar supports your hormones, making symptoms like hot flashes, mood swings, and sleep disturbances less intense.
3. Reduced risk of chronic diseases: Maintaining stable blood sugar levels helps reduce the risk of developing insulin resistance, Type 2 diabetes, and heart disease.
4. More consistent energy: No more afternoon crashes or relying on caffeine and sugar to get through the day.

Conclusion:

Balancing your blood sugar in perimenopause doesn’t have to be complicated and by making small, intentional changes—like eating balanced meals, exercising wisely, and managing stress—you really can take control of your energy levels, support your hormones, and feel better overall.

Thanks for tuning in to this episode of the Fitness Simplified podcast. We’re stoked to have you join us on your journey to better health and fitness. 

If you have any questions, suggestions for future topics, or just want to chat feel free to reach out to us on Instagram @brooke_elysian and Facebook linked in the show notes or via our website elysianwomenswellness.com. 

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