Let’s have a heart-to-heart about something I’ve experienced myself and see all too often with my clients: the struggle we face as women during perimenopause. It’s a phase of life that can feel like a rollercoaster—one where cravings intensify, energy seems to vanish, and emotions run high. If this sounds familiar, you’re not alone.
One of the biggest culprits behind these challenges is blood sugar imbalance. Hormonal changes during perimenopause significantly impact how our body handles blood sugar, and understanding what’s happening can make a world of difference.
Understanding the Hormone-Craving Connection
During perimenopause, your hormones—particularly estrogen and progesterone—begin to fluctuate. Think of these two hormones as sisters. Estrogen is the more energetic and outgoing sister, always encouraging growth, energy, and activity. Progesterone, on the other hand, is the calm and nurturing sister, focused on balance and soothing your body.
When these sisters work together harmoniously, they help regulate your blood sugar, energy levels, and mood. But during perimenopause, their relationship becomes less predictable. As estrogen’s levels dip, your body becomes less sensitive to insulin, the hormone responsible for moving sugar out of your blood and into your cells. This can lead to higher blood sugar levels, triggering intense cravings and energy crashes.
At the same time, progesterone—the calming sister—may be less present, making it harder for your body to maintain stable blood sugar. Without her steadying influence, you’re left feeling tired, hungry, and craving quick fixes like sugary snacks.
The result? A vicious cycle of cravings, mood swings, and low energy that’s hard to break. It’s a pattern I’ve seen often with my clients, and it can feel overwhelming without the right support. It’s a pattern I’ve seen often with my clients, and it can feel overwhelming without the right support.
Why Cravings Feel So Powerful
When your blood sugar levels spike and then crash, your body sends powerful signals to your brain: “I need quick energy now!” This often leads to cravings for sugary or refined foods, which provide a quick, temporary boost… but then the crash comes again, and the cycle continues.
Combine this with fluctuating hormones, and those cravings feel almost impossible to resist. It’s not a lack of willpower—it’s biology. But the good news is, there are ways to support your body and regain balance.
Steps to Balance Your Blood Sugar During Perimenopause
Here are some simple, practical steps I’ve found helpful—both for myself and my clients—to stabilize blood sugar and reduce cravings:
1. Prioritize Protein
Start your meals with protein, whether it’s eggs, chicken, tofu, or beans. Protein slows down how quickly sugar is absorbed into your bloodstream, helping to prevent spikes and crashes.
2. Pair Carbs with Healthy Fats
Instead of eating carbs alone, pair them with healthy fats like avocado, nuts, or olive oil. This helps keep your blood sugar steady and keeps you feeling full longer.
3. Eat Regularly
Skipping meals can wreak havoc on your blood sugar. Aim to eat balanced meals every 3-4 hours to keep energy levels consistent throughout the day.
4. Choose Whole Foods
Reach for whole, unprocessed foods like vegetables, whole grains, and legumes. These break down more slowly in your body, providing a steady source of energy.
5. Don’t Forget Movement
Exercise helps your muscles use sugar more efficiently. Even a short walk after meals can make a big difference in balancing blood sugar.
You’re Not Alone
If you’re feeling overwhelmed by these changes, know that you’re not alone. I’ve been there, and I’ve worked with so many women who felt the same. By making small, manageable changes, you can start to feel more in control of your cravings, your energy, and your overall health.
This journey is about progress, not perfection. Together, we can navigate these hormonal shifts and create a plan that works for you. Functional tests, like the Dutch test, can provide deeper insights into your hormonal health and help us tailor strategies to your specific needs. Additionally, tools like continuous glucose monitors (CGMs) can empower you to track your blood sugar levels in real time, giving you more control and understanding over your body.
Your journey to wellness starts now. Let’s take it one balanced bite at a time.

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