Struggling with Blood Sugar Balance in Perimenopause? Here’s What’s Really Going On
Metabolic health isn’t just about calories burned. It’s the coordinated function of hormones, energy production, inflammation, sleep, and stress—and it matters for how you feel, especially as you move through your 40s and beyond. In midlife, these shifts can feel like an uphill battle: energy crashes, cravings, weight gain on the belly that seems to come out of nowhere. It’s often one of the reasons you begin to feel like you’re having an other body experience. Like, who is this person?!
When you understand why these changes happen and learn to work with your body in this new phase of life, you can feel more energized, resilient, more like yourself, and empowered in the journey.
Initial changes like less stable blood sugar after meals, lipids edging upward on your labs, and persistent fatigue that make coffee and sweets feel tempting are signals, not a failure of willpower. They’re cues from your body that deserve attention.
That’s why the 14 Carrots Method focuses on metabolic health. It’s not about quick fixes or restrictive dieting. It’s about practical tools to nourish your body, support stable blood sugar, and help your hormones work more harmoniously so you can feel vibrant, strong, and energized for the long haul.
If you’ve been feeling off—like your usual routines aren’t delivering the same results—this is an invitation to explore metabolic health more deeply. When you support your metabolism, you don’t just affect body composition—you can unlock energy, mental clarity, and resilience for the years ahead.
Metabolic Health: More Than Just Burning Calories
When we talk about metabolism, most people think of it as just the rate at which the body burns calories. But in reality, metabolic health is so much more than that. Metabolism is the sum of chemical reactions that produce energy, support growth and repair, and help detoxify and maintain balance in the body. It’s not a single switch you flip—it’s an integrated system that includes:.
Energy production from nutrients
Hormonal regulation (insulin, thyroid hormones, cortisol, and others)
Lipids management (such as cholesterol)
Inflammation
Thermoregulation
Tissue maintenance and repair
Some key metabolic processes include:
Respiration
Circulating blood
Controlling body temperature
Utilizing food and nutrients
Eliminating waste
Your metabolism is influenced by hormones, metabolites, and feedback systems that keep balance. When these systems are out of sync, metabolic dysfunction can occur—potentially showing up as insulin resistance, hormonal imbalances, or broader energy and mood changes. The good news: small, consistent lifestyle steps can support healthier metabolic function.
What Does Good Metabolic Health Look Like?
Metabolic health refers to how efficiently your body processes energy from food, maintains stable blood sugar levels, and regulates hormones that control everything from appetite to fat storage. Signs of good metabolic health include:
Balanced blood sugar (no extreme highs or crashes)
Consistent energy levels throughout the day
Healthy cholesterol and blood pressure levels
Note: metabolic health exists on a spectrum, and individual variability is the rule rather than the exception. What helps one person may look a bit different for another.
How Perimenopause Impacts Metabolism
Insulin sensitivity can change. Estrogen helps influence insulin action, and fluctuations across perimenopause can affect blood sugar control in some people and ultimately increase the risk of insulin resistance and type 2 diabetes. This relationship is nuanced and influenced by body composition, sleep, stress, and activity.
Cholesterol levels can change. Estrogen helps keep cholesterol balanced by supporting the enzymes and receptors that manage LDL and HDL levels and by promoting healthier fat metabolism, so when estrogen fluctuates or declines during perimenopause, cholesterol balance can be affected.
Fat distribution and muscle mass. Lower estrogen and declines in muscle mass (sarcopenia) can contribute to more abdominal fat and slower resting metabolism if you don’t counter with resistance training.
Thyroid function can change with age and hormonal shifts. In some people, shifts in thyroid-binding proteins and hormone availability can influence energy and digestion. This isn’t universal, and lab testing can help clarify individual status.
Stress and cortisol matter. Chronic stress can influence appetite, energy, sleep, and fat distribution. The interplay among cortisol, progesterone, and other hormones is dynamic and can vary between individuals. Pregnenolone, for example, is a precursor hormone that the body can use to make several important hormones (including progesterone, cortisol, estrogens, and androgens). Under chronic stress, the body may divert more pregnenolone toward making cortisol, potentially leaving less available for other pathways like progesterone. This shift can contribute to downstream effects on mood, sleep, and energy for some people.
How to Support Metabolic Health During Perimenopause
The good news? You can take proactive steps to keep your metabolism strong and resilient during this transition.
1. Balance Blood Sugar with Smart Nutrition. Since insulin sensitivity decreases, keeping blood sugar stable is key. Try this:
Prioritize protein at each meal (aim for roughly 20–30 g per meal) to support satiety and muscle maintenance.
Include fibre-rich foods (vegetables, legumes, whole grains, fruits) to slow glucose absorption and promote healthy cholesterol elimination.
Choose healthy fats (avocados, nuts, olive oil) to support appetite regulation and heart health.
Include a mix of low-glycemic or moderate-glycemic load carbohydrates which raise blood sugar more slowly than high-glycemic options. They include non-starchy vegetables, beans and lentils, whole grains, and most fruits, which helps keep energy steady and reduces cravings.
Spread your meals out evenly through the day so your blood sugar stays more stable.
2. Preserve And Build Lean Muscle Mass. Lifting weights or doing bodyweight exercises at least 2–3 times a week is a great goal for metabolic health. Include progressive overload to maintain or increase muscle mass, which supports resting metabolic rate and insulin sensitivity.
3. Prioritize Sleep & Manage Stress. Even one night of poor sleep can make your body less responsive to insulin the next day. Support your metabolism by:
Aim for 7–9 hours of sleep per night and prioritize a consistent sleep routine.
Practice stress management (deep breathing, yoga, nature walks, journaling).
Be mindful of caffeine and alcohol in the evening, as they can disrupt sleep and recovery.
4. Support Thyroid Health. Your thyroid needs key nutrients to function properly. Focus on:
Focus on balanced iodine intake (not excessive) and a varied diet that includes sources like seaweed, fish, eggs, and dairy.
Get adequate selenium and zinc sources in your diet such as Brazil nuts (selenium), pumpkin seeds, and shellfish or meat (zinc).
Choose nutrient-dense, minimally processed foods the majority of the time to support overall thyroid and metabolic function.
Nutrition Is Your Greatest Partner In Metabolic Health
Perimenopause is a season of change, but it doesn’t have to mean feeling sluggish or not like yourself. By understanding the potential effects on your metabolic health and taking intentional steps to support it, you can feel energized, strong, and vibrant.
Metabolism isn’t just about calories in, calories burned. It’s about how well your body adapts, heals, and thrives. So small, consistent changes in nutrition, movement, sleep, and stress management can make a world of difference.
Ready to figure this out with a personalized assessment? You know where to find me!