Blood Sugar and Perimenopause: Why You're Exhausted by 3pm (And How to Fix It).
If you've been feeling exhausted despite getting enough sleep, reaching for coffee every few hours just to function, or wondering why the afternoon slump hits harder than it used to, you're not imagining it. And no, you're not just getting older. Something shifted in how your body manages energy, and understanding this shift is the key to getting your vitality back. As a Nutritionist who's supported women through their health journeys, I know how frustrating it is when your body doesn't cooperate the way it used to. You're doing what you've always done, yet the results are completely different. It's confusing, it's exhausting, and honestly? It can feel a bit defeating. But here's what I want you to know: once you understand what's happening, you can do something about it.
What's Really Going On With Your Energy
During perimenopause, hormonal changes affect how your body processes and uses energy. Estrogen fluctuations impact insulin sensitivity, which means your body handles blood sugar differently than it did even a few years ago. This shift shows up as:
Energy crashes that seem to come out of nowhere
Intense cravings, especially for carbs and sugar
That "hangry" feeling that hits fast and hard
Weight gain around your midsection despite eating well
Brain fog that makes simple tasks feel overwhelming
Trouble sleeping through the night
These aren't separate issues they're all connected to how your body is managing blood sugar and energy. And here's the thing: the strategies that worked in your 30s might actually be making things worse now.
The Signs Your Body Is Struggling
You might notice:, throughout your day:
Needing coffee immediately upon waking
Energy dips mid-morning or mid-afternoon
Feeling shaky or irritable between meals
Reaching for snacks constantly
Second wind at night when you should be tired
With your body:
Weight that won't budge (especially around your middle)
Waking up between 2-4am
Mood swings that feel out of character
Difficulty concentrating or remembering things
Sound familiar? You're not alone, and more importantly, you're not stuck with this. So you then may think well I will just eat less and move more, that will fix it.. Sorry to break it to you but that won’t work. I've watched too many women push themselves harder, eating less, exercising more, trying to discipline their way through perimenopause only to feel worse. That's because during this phase of life, your body needs a different approach. Restriction and intense exercise can actually spike stress hormones, worsen insulin resistance, and make it harder to manage energy and weight. Your body isn't being difficult. It's asking for different support.
What Actually Makes a Difference
Through my work with clients and my own health journey, I've learned that stable energy comes from understanding how food, movement, sleep, and stress all work together. It's about:
Nutrition timing: when you eat matters as much as what you eat
Food combinations: pairing certain foods keeps energy steady
Strategic movement: the right type at the right time supports rather than depletes
Lifestyle factors: sleep and stress management aren't optional anymore
Small, intentional changes in these areas can transform how you feel throughout your day.
The Foundation of Balanced Energy.
While everyone's body is unique, there are foundational principles that support stable blood sugar and consistent energy during perimenopause. Protein matters more than ever. It stabilises blood sugar, supports muscle mass (which naturally declines), and keeps you satisfied. But how much, when, and paired with what? That's where strategy comes in. Carbs aren't the enemy, but timing is everything. Understanding which types of carbs to choose and how to eat them makes all the difference between energy and crashes. Meal spacing affects your entire day. Going too long between meals or grazing constantly both create problems. Finding your rhythm is key. Movement supports blood sugar regulation. But not all movement is created equal during perimenopause. Some types help, others can actually work against you. Sleep and stress aren't separate issues. They directly impact blood sugar, energy, and weight. Addressing them is part of the solution, not an afterthought.
Beyond Just Food
Having navigated my own health challenges, I know that information alone isn't always enough. You need a clear plan that considers your real life your schedule, your preferences, your body's unique responses. That's why understanding the complete picture matters:
Which foods support hormone balance (and which ones sabotage it)
How to structure your meals and snacks for steady energy
What types of exercise help versus hurt during this phase
Lifestyle adjustments that actually move the needle
How to adapt strategies to fit your life
What Changes When You Get This Right
My clients who balance their blood sugar and energy tell me:
"I have energy that lasts all day, no more 3pm crashes"
"The constant cravings are gone"
"I'm sleeping through the night for the first time in years"
"My brain fog lifted, I feel sharp again"
"I'm losing weight without feeling deprived"
"I actually feel like myself again"
One client said something that stuck with me: "I didn't realise how bad I felt until I started feeling good again."
That's what I want for you.
You Don't Have to Figure This Out Alone
If you're tired of guessing, tired of conflicting advice, and tired of feeling tired, I created something for you.
My Perimenopause Guide brings together everything I teach my clients about balancing blood sugar, managing energy, and navigating this phase with confidence. It includes the meal strategies, exercise approaches, food guidelines, and lifestyle changes that actually work during perimenopause. No more piecing together random tips from the internet. No more wondering if you're doing it right. Just a clear, comprehensive roadmap for feeling good in your body again.
And if you want personalised support, someone to walk alongside you, answer your questions, and create a plan tailored specifically to your life, my Wellness Reset Program might be exactly what you need.
Because you deserve to thrive through this transition, not just survive it. You deserve steady energy, mental clarity, and to feel like yourself again. Ready to take the first step? I'm here to support you