Blood Sugar Balancing: What It Actually Means (and Why It Matters If You're Over 40)
Struggling with low energy, cravings, or stubborn weight gain after 40? You might not need more willpower—you might need to balance your blood sugar.
If you’ve ever found yourself nodding off mid-meeting or raiding the kitchen cupboards like a woman possessed at 9pm, you’re not alone. These energy crashes and cravings often point to blood sugar imbalances—and trust me, it’s not just in your head.
If you’ve followed me for a while—whether in your inbox, on socials, or tuning into my podcast The Healthy Hangout—you’ll know I talk about blood sugar balancing a lot. But it recently hit me that I’ve never actually sat down and explained what I mean by it.
So here we are: your no-jargon guide to what blood sugar balancing really means, why it matters after 40, and how you can start today (without giving up all the foods you love).
What Is Blood Sugar Balancing?
Blood sugar (aka glucose) is the primary fuel your body uses for energy. Every time you eat—especially simple carbohydrates like bread, pasta, or a cheeky pastry—your body breaks that food down into glucose and releases it into your bloodstream. Totally normal.
Your blood sugar rises, and your body releases insulin to move that sugar into your cells to be used as fuel.
The problem isn't the rise and fall—it’s the dramatic highs and lows.
Think of it like a toddler on a trampoline: it’s all fun and games until someone crashes and bursts into tears.
When you eat meals that cause big sugar spikes (hello, giant croissant + caramel latte combo), your body often overcompensates with a big surge of insulin. Cue: blood sugar crash, feelings of shakiness, irritability, and a desperate cry of "WHERE ARE THE BISCUITS?!"
And so the rollercoaster begins.
Why Blood Sugar Balancing Matters More After 40
Enter hormones.
Around perimenopause, your oestrogen and progesterone levels start doing a bit of an awkward dance. Oestrogen, which normally helps your body use insulin more efficiently, starts to dip. As a result, your body becomes less responsive to insulin. It has to work harder to manage blood sugar—and that's when you notice:
More cravings
Mood swings
Weight gain (especially around your middle)
Progesterone’s decline adds even more chaos, often disrupting sleep and leaving you feeling "off" without being able to pinpoint why.
Then there’s cortisol—the stress hormone. Thanks to modern life, many of us live in a near-constant state of low-level stress.
Elevated cortisol signals your body to release more sugar into your bloodstream (even if you’re not eating), triggering even more insulin, and encouraging fat storage. Especially around your waist.
Combine all that with a natural increase in insulin resistance as you age, and you've got a recipe for:
Energy crashes
Stubborn weight gain
Rollercoaster cravings
Feeling like your body’s working against you
3 Simple Ways to Balance Your Blood Sugar (Starting Today)
Good news: you don’t have to give up pasta, coffee, or cake forever.
Small changes = big impact. Here’s how to start:
1. Pair Your Carbs
Don't ditch carbs—balance them. Always combine carbohydrates with protein, fibre, or healthy fats to slow down the sugar release into your bloodstream.
Toast + eggs = win
Pasta + chicken + greens = yes please
2. Prioritise Protein at Breakfast
Swap jam on toast for something that contains at least 20g of protein. Think:
Eggs
Greek yoghurt
Protein smoothies with nut butter
This keeps you fuller for longer and prevents that dreaded mid-morning crash.
3. Watch the Drinks
Liquid sugar is sneaky.
Fruit juices, sweetened lattes, and even some "healthy" smoothies can spike your blood sugar fast.
Choose full-fat milk, unsweetened nut milks, or better yet—eat your fruit with the fibre intact.
Real-Life, Realistic Solutions for Blood Sugar Balance
Let’s be honest: mornings are chaos. Whether you’re wrangling kids, juggling work, or just trying to find your car keys, it’s easy to grab a slice of toast and go.
But that quick fix often sets you up for a mid-morning crash.
Simple swaps like prepping overnight oats, whipping up a smoothie, or having boiled eggs ready can make a massive difference to your day.
At 3pm, when cravings creep in (because they will), ditch the vending machine. Instead, try:
Greek yoghurt with berries
An apple with nut butter
A small handful of dark choc almonds
Dinner tip: Instead of defaulting to a big plate of pasta, stir-fry some veggies and a protein, or pop salmon and veg on a tray and bake it.
Less bloat, more energy. Yes, please.
Blood Sugar Balancing Isn’t About Perfection
This isn't about cutting out joy. It’s about creating a rhythm that works with your body, not against it.
Yes, you can (and should) still enjoy treats—because health isn’t about never eating the biscuit. It’s about learning not to eat the whole packet every afternoon.
Especially after 40, blood sugar balance is one of the most powerful tools you have for:
Regaining your energy
Stabilising your mood
Feeling like yourself again
Want some help getting started?
Grab your free guide: Blood Sugar Balancing – An Intro, including a 7-day meal plan (for meat eaters and vegetarians) and take the first step to feeling your best over 40!