Blood Sugar, Cortisol, & Hormone Health: What Every Woman Needs to Know

If you’re struggling with low energy, mood swings, or irregular periods and can’t seem to figure out why (maybe you were told your labs all look “normal)…. it could be your blood sugar and cortisol levels at play. In this video, we’ll dive into how stress and blood sugar imbalances can wreak havoc on your hormones, leading to the frustrating symptoms you’re experiencing. Learn how to balance your blood sugar and manage cortisol to reclaim your energy, stabilize your mood, and get your hormones back on track. This isn’t just a quick fix—it’s the foundation for lasting hormonal health. Watch now to take the first step towards feeling like yourself again!

The Hormonal Hierarchy

When your hormones are balanced, the possibilities are endless. You can experience painless periods without PMS, clear skin all month long, steady moods and energy, and healthy digestion. But hormonal imbalances can lead to a wide range of frustrating symptoms like acne, mood swings, fatigue, and more.

The key is to understand that hormones don’t work in isolation. There’s a hormonal hierarchy, with cortisol and insulin at the top. These “queen bee” hormones have a downstream effect on everything else, including your thyroid, sex hormones, and more.

• Cortisol and Insulin: These are your stress hormones and blood sugar regulators. They sit at the top of the hormonal hierarchy and influence all the other hormones.
• Thyroid Hormones: Control your metabolic rate. Imbalances can lead to symptoms like feeling cold, constipation, thinning hair, and difficulty losing weight.
• Sex Hormones: Estrogen, progesterone, and testosterone. Imbalances can cause period problems, mood issues, and challenges with fat loss and recovery.

To support your hormones, you have to start by addressing the root causes – and that begins with your blood sugar and cortisol levels. Let’s dive in.

The Blood Sugar and Cortisol Connection

Blood sugar imbalances are a major stressor on the body. When your blood sugar drops, it triggers the release of cortisol to bring it back up. This cortisol spike then signals the body to release more sugar into the bloodstream, leading to a spike in insulin to pull that sugar out.

This roller coaster of high blood sugar, high cortisol, and high insulin can wreak havoc on your hormones, leading to issues like:

• PMS and period problems
• PCOS
• Acne
• Stubborn weight and difficulty losing fat
• Chronic fatigue

The symptoms of blood sugar imbalances are wide-ranging. Some common signs include:

• Feeling tired after meals
• Waking up at 2am with blood sugar drops
• Intense cravings for sugar and carbs
• Feeling anxious, stressed, and reactive by noon
• Nausea, especially in the morning

But blood sugar imbalances don’t just impact your energy and mood – they’re also a major stressor on the body. And as we know, chronic stress takes a toll on your hormones.

The Cortisol Conundrum

Cortisol is often painted as the “bad guy” when it comes to stress and hormones. But the truth is, cortisol is an essential hormone that we need. The key is supporting its natural rhythms throughout the day.

When cortisol is too high for too long, it can lead to issues like:

• Poor digestion
• Lower thyroid function
• Decreased progesterone production
• Fertility challenges
• Irregular periods and PMS

And when cortisol is too low, you may experience symptoms like:

• Dizziness when standing up
• Low blood pressure
• Difficulty recovering from workouts
• Brain fog and poor concentration
• Chronic fatigue

The key is to test cortisol levels through saliva or urine, not just a one-time blood test. This allows you to see the cortisol pattern throughout the day and identify any imbalances.

Stabilizing Blood Sugar for Hormone Balance

Balancing your blood sugar is foundational for supporting your hormones. Here are the three key components to focus on:

Macronutrients

Aim for a balance of protein, carbs, and healthy fats at each meal. A general guideline is:

• Protein: 0.8-1g per pound of body weight
• Carbs: Minimum 150g per day, from sources like potatoes, rice, fruits, and vegetables
• Fats: Minimum 60g per day, from sources like avocado, olive oil, nuts, and seeds

The key is finding the right balance that keeps you satisfied and energized between meals.

Meal Timing

Eat 3-4 balanced meals per day, spaced 3-4 hours apart. This helps prevent blood sugar crashes and the resulting cortisol spikes. Avoid snacking and grazing, which can keep you on the blood sugar roller coaster.

Minerals

Certain minerals are essential for blood sugar regulation and insulin sensitivity. The big ones are magnesium, sodium, potassium, and calcium. You can get these through food sources, but supplementation is often needed to fully replenish and support your body.

We have an entire mineral guide with recipes and food sources that you can download here.

Beyond your plate, other lifestyle factors that impact blood sugar include:

• Sleep: Aim for 7-9 hours per night to support healthy cortisol rhythms.
• Sunlight: Get 15-30 minutes of natural sunlight exposure each day.
• Stress Management: Practice stress-relieving activities like meditation, deep breathing, or gentle movement.
• Exercise: Focus on a balance of strength training and low-intensity movement like walking.

By addressing blood sugar and cortisol, you lay the foundation for supporting all of your other hormones. This is the key to regaining your energy, stabilizing your mood, and achieving the hormonal balance you desire.

Putting it All Together

Balancing your hormones isn’t a quick fix – it requires a comprehensive, multi-faceted approach. In our Well-Nourished program, we guide women through a 5-step process:

1. Root Cause Assessment: Using lab testing and symptom analysis to identify your unique imbalances.
2. Nourishing Nutrition: Implementing the 3 core foundations of energy balance, mineral balance, and blood sugar balance.
3. Optimal Digestion & Detoxification: Supporting gut health and liver function for hormone metabolism.
4. Sleep & Circadian Rhythms: Optimizing your sleep-wake cycle to support cortisol and all other hormones.
5. Healthy Stress Response: Building resilience to manage stress and support your nervous system.

This comprehensive approach allows us to get to the root of your hormonal imbalances and create a personalized plan to bring your body back into balance. No more quick fixes or one-size-fits-all solutions.

If you’re ready to take a deep dive into supporting your hormones, blood sugar, and stress response, I invite you to check out our Well Nourished program. We’re opening enrollment for a new group cohort this fall, and spots are limited. Learn more and apply here.