Why your blood sugar could be behind your energy rollercoaster

 Ever notice how some days you can power through your to-do list, and other days you’re fighting off yawns by 10 am? Blood sugar might have more to do with it than you realise.

For women in midlife, energy isn’t just about how much sleep you got last night or whether you exercised. Hormones, food, and stress all start dancing together in a way that can leave you feeling steady one moment and flat as a pancake the next.

Blood sugar 101

Every time you eat, your body breaks down carbohydrates into glucose. This glucose is meant to flow into your bloodstream, then into your cells for fuel. Think of it as filling your car with petrol, enough to get you from A to B without the engine coughing along the way.

But when you eat something that breaks down too fast, like white bread, pastries, or my favourite, fake-cheese-flavour corn chips, you don’t just get fuel. You get a flood. Your blood sugar spikes high, insulin races in to mop it up, and before long, you’re left with the crash: foggy brain, irritability, and a craving for something sweet or another coffee just to keep going.

Why midlife makes things more complicated

As hormones shift in your 40s and 50s, your cells naturally become less responsive to insulin. This means your blood sugar is more likely to swing around than it used to. Add the stress hormone cortisol (which pushes sugar into the blood when you’re rushing from one thing to the next), and sleep that’s not what it used to be, and your system is already on the back foot.

Not one-size-fits-all

Here’s the important part: what sends one woman into a mid-afternoon slump might barely touch another. Some women feel fantastic after oats for breakfast, while others are ravenous an hour later. We’re all wired differently, and that’s okay. The trick is noticing your own patterns instead of assuming you’re “doing it wrong.” That’s why it’s really helpful to track your energy levels against what you’ve eaten that day (and much more helpful than following an Instagram influencer!).

The busy-woman trap

And let’s be honest, it’s hard to avoid processed food when you’re already tired. Grabbing toast, a muffin, or something quick from the freezer feels easier than chopping veggies after a long day. But here’s the catch: those quick fixes only keep the fatigue cycle spinning. They give you a short burst, then drop you lower than before. No wonder you feel like you’re running on empty.

Small shifts that really help

You don’t need to overhaul everything overnight. Tiny changes add up:

Balance your plate: Pair carbs with protein or fibre—like an apple with nuts, or wholegrain crackers with hummus.

Don’t run on empty: Skipping meals sets you up for a bigger crash later.

Close the kitchen at night: Late-night snacking messes with blood sugar and makes mornings harder.

Move after meals: Even a ten-minute walk helps your body use glucose more smoothly.

Prioritise sleep where you can: A tired body is automatically more insulin resistant.

Here’s your hooray

Your energy doesn’t have to be a daily guessing game. By noticing your patterns and smoothing out the blood sugar rollercoaster, you can find steadier ground, without needing to give up every food you love.

It’s not about being perfect. It’s about creating a rhythm that works for your body, in your life.