“Your Rise & Thrive Blueprint: Blood Sugar Basics Every Woman 40+ Should Know”❤

Peri-menopause often feels like your body is rewriting the rules—especially when it comes to energy, mood, and metabolism. One key player that often flies under the radar? Blood sugar.

Many of the symptoms women face during peri-menopause—fatigue, anxiety, weight gain, brain fog, and cravings—can be tied to unstable blood sugar levels. The good news? You can feel more balanced and energized by making some strategic shifts in how you start your day.

🔄 What’s Happening During Perimenopause?

During peri-menopause, estrogen and progesterone start to fluctuate, which affects how your body responds to insulin (the hormone that regulates blood sugar). Lower estrogen levels can make your cells more insulin resistant, meaning sugar stays in your bloodstream longer—leading to:

• Energy crashes

• Increased fat storage (especially around the belly)

• More cravings for sugar and carbs

• Mood swings or irritability

🧠 Why Starting Your Day Right Matters

The first thing you eat in the morning sets the tone for your entire day. A sugary breakfast (or no breakfast at all) can lead to a spike in blood sugar—followed by a crash that leaves you hungry, tired, and reaching for more snacks.

Instead, aim for a blood sugar-balanced breakfast with:

• Protein

• Healthy fat

• Fiber

• Optional complex carbs

This combination slows digestion and helps keep your blood sugar—and your energy—steady all morning long.

🍳 What to Eat to Keep Blood Sugar Balanced

Here are 5 blood sugar-friendly breakfast ideas to support hormone balance in perimenopause:

1. 🥚 Veggie Egg Muffins + Avocado

Protein + fat + fiber = long-lasting energy. Add a slice of sourdough or sweet potato if you want complex carbs.

2. 🍓 Chia Pudding with Berries & Hemp Seeds

Chia = fiber powerhouse. Top with berries (low glycemic), hemp seeds (protein/fat), and cinnamon (helps regulate blood sugar).

3. 🍠 Leftovers for Breakfast

Think outside the cereal box—last night’s salmon and greens or a turkey burger with sautéed spinach can be a blood sugar win.

4. 🥣 Greek Yogurt Parfait (Unsweetened)

Layer with chia seeds, flax, berries, and a handful of nuts. Add a drizzle of almond butter for staying power.

5. 🥬 Smoothie with Protein Powder + Greens

Base it on protein, fiber, and fat. Avoid too much fruit. Add flaxseed, spinach, nut butter, and clean protein powder.

💡 Blood Sugar Tips for the Rest of the Day

• Eat every 3–4 hours (don’t go too long without food)

• Include protein in every meal/snack

• Pair carbs with fat/fiber to slow the spike

• Move your body after meals (even a 10-minute walk helps!)

• Limit caffeine and sugar on an empty stomach

• Stay hydrated—blood sugar can rise when you’re dehydrated

💬 Final Thoughts

Balancing blood sugar isn’t about being perfect—it’s about creating stability so you feel more like yourself again. During peri-menopause, small daily changes in how you fuel your body can lead to major shifts in energy, clarity, and cravings.

Want help creating blood sugar-friendly meal plans or recipes for your peri-menopause journey?👉 Visit www.mell-o-pausenutrition.com or book now to learn how to eat in a way that supports your hormones—without restriction.

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