February is American Heart Month—and, as usual, the spotlight tends to be on cholesterol. And don’t get me wrong. Cholesterol is a big piece of the heart health puzzle. (And if you missed last week’s post crackdown on cholesterol myths, check it out HERE.)
But here’s what we don’t talk about nearly enough:
Blood sugar regulation is also a powerful driver of heart health—especially in midlife.
If cholesterol tells part of the story, blood sugar tells another layer of it. And ignoring blood sugar while hyper-focusing on cholesterol? That’s like checking your car’s oil but never looking at your engine temperature.
Let’s talk about why this matters—and what you can actually do about it.
Why Blood Sugar Matters for the Heart
If you think blood sugar isn’t important for those without diabetes, think again. Chronically elevated blood sugar doesn’t just increase diabetes risk.
It shifts:
- triglycerides
- HDL levels
- inflammatory signaling
- insulin sensitivity
- endothelial function
- visceral fat storage
- hormone balance
When blood sugar spikes sharply and crashes frequently, your body responds with higher insulin output. Over time, this pattern can:
- raise triglycerides
- lower protective HDL
- increase visceral fat
- contribute to endothelial damage (the lining of blood vessels)
Bottom line, frequent spikes and crashes aren’t just annoying energy dips—they’re metabolic stress signals. And over time, this causes major problems.
This is especially relevant in midlife. Midlife bodies are far less tolerant of metabolic chaos, thanks to shifting hormones (especially estrogen in women) which reduces insulin sensitivity and changes how your body handles carbohydrates.
On the flip side, stable blood sugar = more stable metabolic signaling. And, metabolic stability is deeply connected to cardiovascular health.
Translation?
Stable blood sugar isn’t optional if you care about heart health.
The Nervous System–Blood Sugar Connection
We cannot talk about blood sugar without talking about stress.
If you listened to this week’s podcast episode on wintering and the midlife body, you know we talked about slowing down and working with the body rather than against it.
Here’s why that matters for blood sugar: Stress hormones like cortisol raise blood sugar. Not because your body is broken—but because it thinks you’re under threat.
Chronic stress, poor sleep, over-training and under-eating can all disrupt blood sugar patterns—even if you’re “eating healthy.” This is why blood sugar regulation isn’t just about carbs. It’s about nervous system safety.
If you want to go deeper into that piece, that episode connects the dots.
What Actually Helps Stabilize Blood Sugar (Without Extremes)
Let’s move out of theory and into action. Yes, fiber matters. Yes, protein matters.
But let’s go a little more practical—and easy-to-conquer.
1️⃣ Stop Skipping Breakfast and Calling It Discipline
Coffee is not a meal. Midlife bodies don’t thrive on fasted caffeine spikes and white-knuckled hunger.
Anchor your morning with protein + fiber + fat and watch your entire day stabilize.
Instead of:
- coffee + nothing
- or a high-carb, low-protein meal
Try protein + fiber + fat combo:
- dinner leftovers (yes, really… leftover protein and roasted veggies at breakfast are delicious once you make it the norm) + orange or berries
- eggs + greens like spinach, kale or arugula + chicken or turkey sausage
- Greek yogurt + chia seeds + berries
- oats made w/ egg or protein powder + nuts or flax seed + raspberries
- a smoothie with protein powder + nut butter + frozen riced cauliflower or greens + dark cherries or pineapple
Midlife bodies do not love fasted stress + caffeine spikes.
2️⃣ Add in “Micro-Movement” After Meals
You do not need a 60-minute workout to improve blood sugar. I mean, you can if you want to and have the time. But even 10 minutes of walking after meals will do more for your blood sugar than obsessing over a single LDL reading.
Research shows that:
- 5–10 minutes of light walking
- standing
- light housework
- stairs
after meals can significantly blunt post-meal glucose spikes.
Think: “movement as blood sugar medicine.”
Short. Consistent. Effective. Not punishment.
3️⃣ Eat Carbs That Count + With Company
Instead of cutting carbs, focus on carbs that provide fiber or strategically pair the less fiber-rich carbs. Fiber, protein and fat all help slow glucose absorption and reduce those roller coaster blood sugar spikes.
When it comes to carbohydrates, fill up on fiber-rich ones first—like vegetables (all kinds!), berries, apples, beans, lentils, nuts, seeds and whole grains.
When it comes to other carbs with little to no fiber, pair with protein or a little fat to help slow absorption. So pair your grapes with a piece of cheese, crackers with peanut butter, rice with chicken or fish.
Here are ideas of strategically-paired carbs with protein and/or fat:
- plain toast w/ butter toast ➡️toast + eggs + avocado
- grapes ➡️grapes + cheddar cheese
- pasta w/ red sauce ➡️pasta w/ red sauce + shrimp or chicken + broccoli
This is physiology, not willpower.
4️⃣ Fold in Fiber Where You Can
Okay, you knew this one was coming. I’m always going to talk about fiber (and protein). And eating more vegetables is something almost all of us need to strive for, since 90 percent of all Americans eat too few vegetables and about 80 percent eat too little fruit.
But, fiber is important for stabilizing blood sugar so let’s try some other approaches to getting more fiber in your diet. Try:
- adding chia or ground flax seed to yogurt or oats
- throw frozen cauliflower into smoothies (you won’t taste it!)
- use beans or lentils to bulk up soups and sauces
- add hemp hearts or pumpkin seeds to salads or roasted vegetables
- snack on a handful of nuts
Small shifts compound.
5️⃣ Prioritize Sleep Like It’s Metabolic Hygiene
Even one night of short sleep can reduce insulin sensitivity. And, yes, sometimes getting a good night’s rest may be out of our control. And before you stress about this one (believe me, I do sometimes!)—this is not about perfection. It’s about patterns.
Ask:
- Can I move bedtime 20 minutes earlier?
- Can I dim lights sooner?
- Can I protect one consistent sleep window?
Heart health is built at night, too. But if you’re in a season of life where sleep is elusive, be compassionate with yourself. Continue to practice good sleep habits and it will come.
6️⃣ Respect Muscle
Muscle isn’t aesthetic vanity. It’s actually a metabolic organ and one of the most powerful regulators of blood sugar.
Strength training improves insulin sensitivity, supports triglyceride balance and protects your heart long-term.
You don’t need:
- bootcamp
- exhaustion
- two-hour gym sessions
You do need:
- bodyweight
- dumbbells
- resistance bands
Even just 2-3 sessions per week changes your trajectory, improves insulin sensitivity and supports heart health long term. Seriously, put away those leg warmers and pull out the weights.
The Big Picture
Yes, cholesterol is a big piece of the heart health puzzle. And, that’s why we unpacked cholesterol in last week’s blog post. And if you’re thinking, “But my cholesterol looks normal…”
Remember: High triglycerides + low HDL can signal elevated cardiovascular risk — even when LDL doesn’t look alarming.
That’s why heart health isn’t about one number.
It’s about:
✔ metabolic stability
✔ inflammation balance
✔ triglyceride patterns
✔ nervous system regulation
✔ sustainable nourishment
And it’s about patterns, which includes blood sugar patterns.
Want to Go Deeper?
If you’re reading this and thinking:
“I know my energy crashes.”
“I know my blood sugar feels chaotic.”
“My labs are ‘fine,’ but I don’t feel fine.”
“I want more stability and accountability without extreme dieting.”
This is exactly the kind of work we do inside the Metabolic Reset program.
Inside the Metabolic Reset, we look under the hood.
We assess:
- where your blood sugar patterns are now
- how your metabolism is currently functioning
- where things may be headed if nothing changes
- and what small, strategic adjustments shift the trajectory
It’s not about restriction. Or, detox. It’s about rebuilding metabolic flexibility, stabilizing blood sugar and supporting your body in midlife with clarity instead of control.
It’s data-informed, midlife-appropriate metabolic recalibration. Because you deserve to know what’s happening beneath the surface — not just guess at it. For more information, check out my Signature Program here.
And if you haven’t yet, listen to this week’s podcast episode on wintering and the midlife body — it connects the nervous system piece in a deeper way.
Closing
Stable blood sugar isn’t about perfection.
It’s about consistent, supportive choices that allow your heart—and your hormones—to work the way they were designed to.
Heart health doesn’t begin with fear. Or, obsessing over one number.
It begins with stability.
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