How to Balance Blood Sugar for Better Hormones

Many people hear the phrase blood sugar and immediately think of diabetes. But balanced blood sugar affects far more than metabolic health. It influences mood, energy, cravings, skin and every major hormone system in the body. If you’ve ever wondered how to balance blood sugar for better hormones, you’re in the right place.

Women often notice they feel calmer, more focused and more energised when their blood sugar is stable. They also tend to experience fewer PMS symptoms, fewer crashes in the afternoon and more consistent appetite cues.

Many women come to me asking how to balance blood sugar for better hormones, and the answer is often much simpler than they expect.

This guide breaks down why blood sugar affects hormones so strongly, the signs that yours may be fluctuating too much and what to do each day to keep things steady.

You can read more general information on blood sugar at Harvard Health and see global recommendations from the World Health Organization.

If you want deeper support, you can explore The Hormone Health Blueprint, join the Accountability Club for ongoing structure or download the Hormone Health Starter Kit.

Why balanced blood sugar matters for hormone health

Blood sugar is simply the amount of glucose circulating in your bloodstream. Your body uses glucose as its primary energy source, but it needs that level to stay within a relatively tight range. When blood sugar shoots up and down throughout the day, several hormonal systems react.

Cortisol rises to bring blood sugar back to a safe level. Insulin spikes to pull sugar into your cells. And your sex hormones can shift in response to ongoing instability. Over time, these swings can influence cravings, sleep quality, skin health, period symptoms and long term hormonal balance.

A stable blood sugar response helps keep your endocrine system functioning smoothly. It is one reason why people feel more emotionally steady and less reactive when their meals are balanced. You also tend to feel fuller for longer and experience fewer erratic cravings.

Signs your blood sugar may not be stable

You don’t need a continuous glucose monitor to spot blood sugar instability. The following everyday signs can indicate that your glucose is rising and falling too sharply across the day:

• Afternoon crashes
• Feeling shaky or lightheaded if you go too long without food
• Strong sugar cravings later in the day
• Mood shifts that improve after eating
• Waking at 2 or 3am feeling wired
• Bloating after large, carb heavy meals
• Brain fog
• Feeling hungry soon after eating
• Acne that flares with dietary changes
• PMS that feels unpredictable

These symptoms are common and do not always mean something is wrong. They simply suggest that your body may benefit from steadier glucose patterns.

How blood sugar affects oestrogen, progesterone and cortisol

Your sex hormones interact closely with insulin and cortisol, so unstable blood sugar can influence how you feel across your cycle.

Oestrogen
Oestrogen naturally improves insulin sensitivity. When it dips in the luteal phase or during perimenopause, you may find that carbs affect you differently. This can increase cravings, bloating or afternoon energy crashes.

Progesterone
Progesterone rises after ovulation and can slightly worsen insulin sensitivity. Many women notice a stronger appetite and warmer body temperature in this phase. Steady blood sugar helps dial down the intensity of these changes.

Cortisol
When blood sugar drops too low, cortisol rises to bring it back up. This can make you feel anxious, overwhelmed or wired at night. If cortisol remains high, it can influence sleep, appetite and hormonal regulation.

How to balance blood sugar for better hormones

Understanding how to balance blood sugar for better hormones starts with a few small daily habits. Consistency is more important than perfection.

1. Build meals around protein

Protein is the single most effective macronutrient for steady blood sugar. It slows digestion, supports appetite regulation and prevents sharp post meal spikes.

Aim for 20 to 30 grams of protein per meal. Greek yoghurt, eggs, tofu, chicken, fish, cottage cheese and protein shakes all work well. Pair this with vegetables and a source of fat for a satisfying plate.

Adding a scoop of your preferred protein powder to breakfast helps prevent mid morning cravings.

2. Add fibre and volume

Fibre slows the release of glucose into the bloodstream and supports gut health, which is strongly linked to hormonal balance.

Simple ways to add more fibre include leafy greens, roasted vegetables, beans, lentils, berries, flaxseed and chia seeds. Even adding one extra portion of vegetables to lunch or dinner can make a noticeable difference within a few days.

3. Choose slow release carbohydrates

Carbohydrates are absolutely fine when chosen smartly and paired well. The slow release versions offer a stable energy curve.

Options include brown rice, quinoa, oats, sourdough, wholegrain pasta, beans, lentils and new potatoes. These digest more slowly and help keep appetite predictable.

4. Start meals with veg or protein

The order you eat your food influences glucose response. Beginning with vegetables or protein reduces the spike you get from carbs.

A small plate of vegetables, or a few bites of your protein source before the rest of the meal, works well.

5. Avoid eating carbohydrates alone

Carbs on their own tend to raise blood sugar quickly. Pairing them with protein or fat changes the glucose response.

Fruit with yoghurt, toast with eggs, crackers with cheese or pasta with salmon are all examples of balanced combinations.

6. Move your body after meals

A short walk after eating can significantly reduce glucose spikes because your muscles use more of the sugars from your meal.

Ten minutes is enough to make a noticeable difference. Many people report clearer thinking and fewer afternoon crashes when they build this into their routine.

7. Limit caffeine on an empty stomach

Caffeine can raise cortisol temporarily, which can push blood sugar up. Eating something small before your coffee often leads to a steadier morning.

Matcha can be a gentler option for some people.

8. Consider supportive supplements

Some supplements may help steady blood sugar, especially during hormonal fluctuations. Magnesium glycinate, omega 3s, cinnamon, alpha lipoic acid and myo inositol are often used.

This is a strong place to include affiliate links for supplements or your Amazon storefront.

9. Prioritise consistent meal timing

Long gaps between meals can drop blood sugar and trigger a cortisol response. Most people feel steadier eating every three to four hours during the day. This keeps energy stable and prevents strong cravings later on.

Long term benefits of balanced blood sugar

Most people notice improvements quickly. Common changes include clearer thinking, fewer cravings, reduced bloating, better sleep, more consistent energy and more predictable appetite. Many also find their PMS becomes easier to manage and their training performance improves.

Stable blood sugar supports long term hormonal health, especially during perimenopause, busy seasons of life and periods of stress.

Want more support with balancing your hormones?

Balancing blood sugar is one of the foundations of hormonal wellbeing. If this resonates, you may want to explore:

• The Hormone Health Blueprint for a full step by step framework
• The Accountability Club for structure, coaching and weekly check ins
• The Hormone Health Starter Kit for an easy first step