The Sweet Trap.
- janlindquist
- 1 day ago
- 3 min read
If sugar suddenly feels like it “hits different” than it used to—more belly weight, stronger cravings, moodier afternoons, and sleep that won’t cooperate—you’re not losing willpower.
During perimenopause and postmenopause, declining estrogen and shifting progesterone change how our body regulates glucose, insulin, stress hormones, and body fat distribution. Added sugar can amplify these changes.
Lower Estrogen Reduces Insulin Sensitivity
Estrogen helps support healthy glucose uptake and insulin signaling.
As estrogen falls, we experience a shift toward higher post-meal blood sugar and higher insulin output for the same foods.
Frequent added-sugar intake [especially from drinks and refined snacks] increases glucose spikes, which can reinforce insulin resistance over time.
What you may notice:
Shakiness
Irritability
Feeling "Hangry"
Needing something sweet [post-meal & afternoons]
Cravings
Blood Sugar Swings Can Worsen Sleep & Mood.
Perimenopause already makes us more vulnerable to sleep disruption [night sweats, lighter sleep].
Poor sleep alters appetite, hormones and increases reward-driven eating, making high-sugar foods more tempting.
Meanwhile, rapid glucose rises and falls can mimic or worsen anxiety-like symptoms [racing heart, jitteriness] and contribute to low mood after the crash.
What you may notice:
Waking at 2–4 am regularly
Craving something sweet the next day
Added Sugar Pushes Fat Storage to Belly.
Midlife hormonal shifts are associated with more stored belly fat because repeated insulin spikes from added sugar promote energy storage and can make abdominal fat easier to gain and harder to lose.
Even when we are “eating the same as always.”
What you may notice:
Clothes now don't fit the same, especially at the waist.
This can be without major scale changes.
A Higher Risk for Heart Disease.
After menopause, risk for cardiovascular disease increases. When we experience a decrease in estrogen, our desire for sugary, fatty foods increases.
This higher sugar intake is associated with higher triglycerides, inflammation, and poorer cholesterol numbers—factors that matter more as estrogen’s protective effects decline.
What Can I Do?
Always choose the "low-hanging fruit".[No perfection required!]
Cut sugary drinks first [sweet coffee drinks, soda, sweet tea, juice]. The fastest way to reduce spikes.
Anchor breakfast with protein + fiber [eggs + veg, Greek yogurt + berries + chia, chicken sausage, sauerkraut + kiwi].
Have sweets after a meal, not alone. Pairing dessert with protein+fiber blunts the glucose rise.
Walk or just move for 10 minutes after eating. This improves post-meal glucose handling.
In peri- and postmenopause, the same sugar intake can produce bigger metabolic and symptom effects because the hormonal “buffer” is changing.
Why?
Because reducing added sugar—especially in liquids, often improves energy, cravings, and waistline trends within weeks.
In perimenopause and postmenopause, sugar isn’t just “empty calories”!
It can magnify blood-sugar swings, cravings, sleep disruption, and midsection weight gain because your hormonal buffering is changing.
You don’t need perfection: start with one or two high-impact swaps [especially sugary drinks and sweet snacks], and let steadier energy, fewer cravings, and better symptom control be the feedback that keeps you going.
Are You Ready for a Clear, Science-Forward Plan?
If you’re ready for a clear, science-forward plan instead of guesswork, my Feel Great System helps peri- and postmenopausal women stabilize blood sugar, reduce cravings, and build meals and habits that support energy, sleep, and body composition—without extreme restriction.
You’ll get a simple two-step framework, that includes a Yerbe Mate Tea, fiber blend and an intermittent fasting schedule along with, personalized targets, and practical sugar swaps you can actually stick with.
If you want to learn more, reply; “Feel Great”, or click the link below to sign-up.
Let me know what your biggest challenge is right now [cravings, belly weight, fatigue, or sleep].
Thanks for reading,
Jan
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