Balancing Blood Sugar After 50: Why It Matters More Than Ever
If you're in your 40s, 50s or beyond, and feeling more tired, foggy or irritable than usual — you're not imagining things. Many women in midlife start to notice their energy dipping, cravings increasing, and stubborn weight gain around the middle. One of the biggest hidden drivers? Unstable blood sugar.
As our hormones shift during perimenopause and menopause, our body becomes more sensitive to what we eat — especially carbohydrates and sugar. Learning how to balance your blood sugar can be one of the most powerful (yet often overlooked) tools for feeling calmer, clearer and more like you again.
Why Blood Sugar Balance Becomes More Important After 50
During perimenopause and menopause, the hormones oestrogen and progesterone begin to decline. These hormones don't just affect your cycle — they also help regulate insulin sensitivity, appetite and fat storage. As they dip, your body may:
Become more insulin-resistant (meaning blood sugar spikes more easily)
Store more fat around the belly
Experience more mood swings, energy crashes and sleep disruptions
It’s not about “being good” or cutting out everything you love. It’s about learning how to work with your changing body — not against it.
Signs Your Blood Sugar Might Be Out of Balance
You might not realise your blood sugar is on a rollercoaster, but here are some common clues:
You feel shaky, anxious or irritable if meals are delayed
You wake up at 3am (hello, cortisol!)
You crash mid-afternoon, and reach for caffeine or sugar
You feel hungry again an hour after eating
You’re struggling with stubborn weight gain despite eating well
Simple Tweaks to Support Blood Sugar (Without Dieting)
Balancing blood sugar doesn’t mean cutting out all carbs or going keto. In fact, many women feel better with the right kind of carbs — especially during perimenopause and menopause.
Here are a few gentle but effective strategies I use inside The FREEDOM Method, my signature 1-to-1 programme:
1. Start the Day with Protein
A protein-rich breakfast (think eggs, Greek yoghurt, chia pudding or a protein smoothie) helps steady blood sugar and reduce cravings later on.
2. Follow the ‘PPF Rule’: Protein, Produce, Fat
Aim to include all three at most meals and snacks. This combination slows down digestion and keeps blood sugar stable. For example:
A handful of almonds + apple slices
A veggie-packed omelette with avocado
A salmon salad with olive oil dressing
3. Don’t Skip Meals
Skipping meals or going too long without food can cause a blood sugar crash — which often leads to that “hangry” feeling and late-night snacking.
4. Move Your Body After Eating
A short walk after meals can help lower blood sugar and improve insulin sensitivity — even just 10 min makes a difference.
5. Watch Out for ‘Healthy’ Sugars
Agave, honey, dried fruit, coconut sugar — they all still spike blood sugar. Whole fruit is fine (especially paired with protein), but even natural sugars need a watchful eye in midlife, and aim for berries, apples, pears and citrus fruits (lower in natural sugar).
Balancing Blood Sugar = Balanced You
When your blood sugar is more stable, so is your mood, your energy, your sleep and your appetite. It’s one of the core pillars I work on inside The FREEDOM Method, because when women start eating in a way that supports their hormones, everything else begins to feel easier.
You don’t need to be perfect. You just need to understand what your body needs now, in this season of life — and how to respond with kindness, consistency and confidence.
Ready to Feel More in Control?
If you’re nodding along thinking, "This is me!" — you’re not alone. Blood sugar balance is just one piece of the midlife health puzzle, but it can be a game-changer.
Inside The FREEDOM Method, we take a holistic look at your nutrition, hormones, mindset and lifestyle so you can finally feel like yourself again — not some tired, bloated stranger staring back at you in the mirror.
Find out more about The FREEDOM Method HERE.