Why Blood Sugar Balance Is Essential for Energy, Sleep, and Long-Term Health

When I mention balancing blood sugar, most people think: “I don’t have diabetes or pre-diabetes.” And that’s a natural conclusion, given today’s health climate—over 38 million Americans are living with type 2 diabetes, a largely preventable condition.

But what I’m talking about here is more subtle—and it’s the foundation of good health for everyone.

In working with nearly 1,000 clients, I’ve found that blood sugar balance through food choices and meal timing sets the stage for healing, steady energy, better sleep, and long-term resilience. And it doesn’t matter if you’re an Olympic athlete, a house parent, a 9-to-5 worker, an elementary school kid, or a weekend warrior—this concept applies to you.

My Story: From Sugar Rollercoaster to Steady Energy

As a college rowing athlete, I wish I’d understood this. I was a vegetarian at the time, training 2x a day, 5–6 days a week, while working and attending classes. I gained the freshman 15+, fueled myself with sugar (hello Swedish Fish and soft-serve ice cream), and ate basically no protein.

Sure, I could push through with 18-year-old energy—but I’d crash hard, needing another handful of Swedish Fish to revive me. I lived on a blood sugar and mood rollercoaster.

Fast forward to today: I’m in my 50s, an “amateur athlete” of sorts—biking, horseback riding, and hitting the gym. I actually feel stronger and more resilient than my 18-year-old self. Why? Because I know how to fuel my body, how to recover, and most importantly, how to keep my blood sugar steady.

When my blood sugar dips, I get shaky, irritable, and foggy-headed. When it spikes, I feel like Superwoman with a nervous twitch—until the crash comes, leaving me ravenous and rummaging through the kitchen like a raccoon in a dumpster.

Balanced blood sugar = steady energy, a calmer nervous system, and more restorative sleep.

Why Blood Sugar Balance Matters

When blood sugar crashes, the body perceives it as a danger response, activating the sympathetic nervous system (fight, flight, or freeze). Stress hormones like cortisol and adrenaline flood in, giving a temporary “superhero” boost. But over time, this cycle leads to burnout and depletion.

And it’s not just your day that’s affected. If your blood sugar is spiking and crashing, the same thing happens at night. Each drop rings the sympathetic “alarm bell,” often waking you up with racing thoughts, anxiety, or your to-do list swirling at 2 AM (Ie. the Hamster on a Wheel scenario). Cue grogginess the next morning, a grab for caffeine or sugar, and the cycle repeats.

The fix is deceptively simple. One small change can help you feel calmer, more centered, and more at ease in both your days and nights: eat fat, fiber, and protein at every meal and snack.

How to Balance Blood Sugar for Energy and Better Sleep

Notice I didn’t say “carbs, fat, and protein.” That’s because not all carbs are equal. A jelly donut is technically a carb—but it contains no fiber. It spikes blood sugar fast, then drops it just as quickly.

Instead, focus on:

• Fiber: whole grains, fruits with skin, beans and vegetables.
• Protein: meats, nuts, seeds, tofu, or legumes. (And with protein comes healthy fats, so you don’t have to overthink it.)

When protein, fat, and fiber accompany carbohydrates, they slow sugar absorption, keep energy steady, support better sleep, and reduce the amount of insulin your body needs to release. That’s a big win for long-term metabolic health.

3 Simple Steps to Support Blood Sugar Balance Today

1. Include fiber, fat, and protein at every meal. No need to count grams—just make sure they’re there.
2. Eat three balanced meals per day. Don’t skip; it throws your system out of balance. We can talk about the trend of Intermittent Fasting another time...
3. Snack smart. Choose options with all three components, not just sugar or refined carbs.

Ready to Take the Next Step?

This is just one foundational step in building lasting health. If you want practical tools you can start using right away, join my newsletter and grab my free guide:
“2 Tips to Balance Blood Sugar and Improve Energy”

Your future self will thank you.