Struggling with Blood Sugar Balance in Perimenopause? Here’s What’s Really Going On
I’ve seen firsthand how metabolic health is the foundation of thriving—not just for longevity but also for sanity during midlife. For women in their 40s and beyond, the shifts in metabolism can feel like an uphill battle: energy crashes, cravings, weight gain on the belly that seems to come out of nowhere. It’s one of the key reasons you begin to feel like you’re having an other body experience. Like, who is this person?!
But understanding why these changes happen and how to work with your body (instead of against it) makes all the difference.
I remember when I first started noticing shifts in my own metabolism. I saw the signs in my blood sugar fluctuations, cholesterol levels creeping up, and constant fatigue that left me reaching for coffee or sweets. These were subtle signals from my body, nudging me to pay attention. And as things continue to change as I move through my 40s, it’s something I now know how to tap into and support.
This is why the 14 Carrots Method puts such a strong focus on metabolic health. It’s not about quick fixes or restrictive dieting—it’s about equipping you with the tools to nourish your body, stabilize your blood sugar, and support your hormones so you can feel vibrant, strong, and energized for the long haul.
If you’ve been feeling off—like your usual routines aren’t working anymore—this is your invitation to take a deeper look at your metabolic health. When you support your metabolism, you don’t just impact your body composition—you 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 all chemical reactions in your body that produce energy, support growth and repair, and remove toxins. It’s what keeps you alive and thriving.
Your metabolism is constantly at work, performing thousands of processes at once. Here’s what it does:
Breaks down nutrients from food for energy
Builds and repairs tissues
Maintains homeostasis (stable internal conditions)
Regulates bodily functions through specific proteins and enzymes
Some key metabolic processes include:
Respiration
Circulating blood
Controlling body temperature
Contracting muscles
Utilizing food and nutrients
Eliminating waste
Supporting brain and nerve function
Metabolism is primarily controlled by:
Hormones (like insulin, thyroid hormones, and cortisol)
Metabolites (compounds involved in energy production)
Feedback systems (negative and positive feedback loops that maintain balance)
If these systems are out of sync, metabolic dysfunction can occur—leading to conditions like metabolic syndrome, insulin resistance, and hormonal imbalances. But as you can see, the impact on our body overall is pretty wide reaching.
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
Efficient fat burning and muscle building
Healthy cholesterol and blood pressure levels
When your metabolism is working well, your body can digest and absorb nutrients without triggering harmful spikes in blood sugar, inflammation, or insulin resistance. This is key to reducing your risk for conditions like obesity, diabetes, heart disease, and more.
How Perimenopause Impacts Metabolism
Declining Insulin Sensitivity: Estrogen helps regulate insulin, the hormone that controls blood sugar. As estrogen levels fluctuate and drop, your cells becomes less responsive to insulin, which can lead to blood sugar mismanagement by your systems and an increase of glucose swirling in your bloodstream. This raises the risk of insulin resistance and type 2 diabetes.
Increased Fat Storage & Muscle Loss: Estrogen also plays a role in fat distribution and originally comes in to round out hips, thighs and breasts. Lower levels lead to more fat being stored in the abdominal area, while declining progesterone and testosterone contribute to muscle loss (ie. sarcopenia). Since muscle is metabolically active (thanks to the high concentration of mitochondria), losing muscle slows metabolism even further.
Slower Thyroid Function: The thyroid, which is the control centre of your metabolism, often becomes less efficient during perimenopause due to hormonal fluctuations. As progesterone levels fluctuate, for example, early on, the liver produces more of a protein called thyroid-binding globulin (TBG). TBG circulates in the blood and binds to free thyroid hormones (T3 and T4), preventing them from reaching your cells and carrying out their essential functions.This can cause fatigue, weight gain, and slower digestion—even if your diet and exercise habits haven’t changed.
Higher Cortisol Levels & Stress Response: Stress levels often rise during perimenopause due to the season of life we’re in (careers, family, aging parents, increased responsibility, etc.), increasing the production of cortisol (the stress hormone). Since cortisol and progesterone share a similar pathway, chronic stress can further reduce progesterone levels, exacerbating metabolic slowdowns. High cortisol also encourages fat storage (particularly around the belly), blood sugar imbalances, and cravings for sugar and processed foods.
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 every meal to keep you full and support muscle maintenance.
Eat fiber-rich foods (leafy greens, beans, flaxseeds) to slow sugar absorption.
Choose healthy fats (avocados, nuts, olive oil) to regulate appetite.
2. Strength Train to Maintain Muscle & Boost Metabolism. Since muscle mass naturally declines, strength training is crucial. Lift weights or do bodyweight exercises at least 2–3 times a week to preserve lean muscle, boost metabolism, and improve 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:
Getting 8-9 hours of quality sleep to regulate your circadian rhythm and hormone regulation.
Practicing stress management (deep breathing, yoga, nature walks, journaling).
Limiting caffeine and alcohol, which can disrupt sleep and blood sugar balance.
4. Support Thyroid Health. Your thyroid needs key nutrients to function properly. Focus on:
Eating iodine-rich foods (seaweed, eggs, fish) to support thyroid hormone production.
Getting enough selenium and zinc (Brazil nuts, pumpkin seeds, oysters) for optimal thyroid function.
Avoiding ultra-processed foods, which can contribute to inflammation and sluggish metabolism.
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 effects on your metabolic health and taking intentional steps to support it, you can feel energized, strong, and vibrant—no matter your age.
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 and testing? You know where to find me!