Hormone health: How Hormones influence how the body responds to glucose

Hormones play an important role in how the body uses and responds to glucose from food and this can influence how we feel both physically, energetically and emotionally.

Several hormones are involved in moving glucose from the bloodstream into cells, where it can be used for energy, and in signalling when energy is needed or stored. People often describe symptoms such as low energy, poor concentration, low mood, irritability, anxiety, disrupted sleep or “brain fog”. These experiences can have many contributing factors, including stress, sleep quality, nutrition, life stage and daily routines, rather than a single underlying cause.

Insulin is one of the key hormones involved in this process. It helps glucose enter cells after we eat. Other hormones, including oestrogen, cortisol and adrenaline, also influence how the body responds to glucose and how steady energy levels feel across the day.

Because hormone levels naturally fluctuate across the menstrual cycle and during life stages such as perimenopause, some women notice changes in their energy, appetite or focus at different times. These shifts can be more noticeable when combined with factors such as stress, disrupted sleep, irregular meals or highly refined foods.

Rather than indicating a problem, these experiences often reflect the interaction between hormones, lifestyle and daily routines. Supporting consistent habits around eating, rest and stress can help the body feel more resilient during times of hormonal change.

Hormones, the menstrual cycle and mood

Across the menstrual cycle, natural hormonal fluctuations can influence energy levels, focus and emotional resilience.

In the first half of the cycle, rising oestrogen levels are often associated with feeling more sociable, motivated or mentally clear. In the second half of the cycle, progesterone becomes more prominent while oestrogen gradually falls. For some of us, this shift may coincide with feeling more tired, emotionally sensitive or less resilient to stress.

These changes are not a reflection of something being “wrong”, but rather a sign that the body is responding to normal hormonal rhythms with lifestyle factors playing an important moderating role.

Oestrogen and blood glucose

Oestrogen plays a key role in how the body responds to insulin, the hormone involved in moving glucose from the bloodstream into cells for energy which can contribute to more consistent energy, mood and concentration.

At times of hormonal transition, such as the latter part of the menstrual cycle or during perimenopause, you may notice that blood sugar feels harder to keep stable. This may show up as energy dips, sugar cravings, brain fog or feeling more emotionally reactive, particularly when meals are skipped or overly refined from ultra processed foods.

Supporting hormones and blood sugar through daily habits

Rather than aiming to “rebalance hormones”, a more sustainable approach is to support the body through simple, consistent lifestyle choices that help create stability and resilience.

Eat real, nourishing foods

Prioritising whole, minimally processed foods can help support both hormone communication and blood sugar regulation. Cooking from scratch where possible allows greater awareness of ingredients and can reduce hidden sources of refined sugars and additives.

Include plenty of vegetables and fruit

Vegetables and fruit provide fibre which slows down the release of sugar into the bloodstream. They also provide the body with essential vitamins, minerals and phytonutrients that support overall wellbeing. Aim for a variety of colours with each meal and aim for 30 plant based foods per week.

Include protein regularly

Protein contributes to repair, maintenance and satiety, and can help meals feel more sustaining. Including a good source of protein at each meal supports steadier energy levels and focus throughout the day. Options include eggs, fish, poultry, dairy foods such as Greek yoghurt, and plant-based sources like nuts, seeds and legumes.

Small changes, lasting support

Supporting hormones and blood glucose levels doesn’t require perfection. Small, realistic adjustments such as eating regularly, avoiding long gaps between meals, reducing or managing stress and prioritising rest can gently support the body’s natural rhythms over time.

If symptoms feel persistent, worsening or are impacting your quality of life, it’s important to seek personalised medical advice.

If you would like to talk to me about my personalised nutrition programmes, please use the link to book a FREE 30 minute call https://calendly.com/eatwell22/discovery-call

Thank you for reading 'Hormone health: How Hormones influence how the body responds to glucose'. I hope you have found it helpful. If you have topics that you'd like me to cover, please let me know.

The information provided is purely for educational purposes and is not intended to diagnose, treat or replace the advice of a medical professional. Please speak to your GP if you have concerns about your health.

Hormone health: How Hormones influence how the body responds to glucose

by Julie Gough