Let’s play a quick game of “Have You Ever?”

• Have you ever felt hangry—that sharp, irritable panic when you’ve gone too long without eating?
• Have you ever gotten a raging headache or felt super anxious a few hours after a big, sugary meal?
• Have you ever experienced the 3 PM slump, where your energy and focus completely abandon you, leaving you craving coffee and cookies?

If you’re nodding your head, you’re not alone. And you’re not imagining it.

For years, we’ve talked about blood sugar in the context of diabetes and weight. But what most people don’t realize is that your blood sugar might be one of the biggest invisible players in your mental health.

That afternoon crash or unexpected wave of anxiety? It’s not just in your head. It’s in your metabolism.

It’s Not Just Energy—It’s Your Brain’s Fuel

Think of your bloodstream as a delivery service for fuel (glucose). Your brain is its most important customer, and it needs a steady, reliable supply to function properly.

When you eat something high in sugar or refined carbs (think: white bread, pastry, soda), your body gets a massive, rapid delivery of fuel. Your blood sugar spikes.

To manage this emergency, your pancreas releases a big shot of the hormone insulin. Insulin’s job is to grab all that sugar out of your blood and store it.

But often, it works too well. It clears out too much sugar, leading to a sharp blood sugar crash.

This rollercoaster isn’t just bad for your energy—it’s a nightmare for your mood. Here’s why:

1. The Crash Feels Like Anxiety: A plunging blood sugar level triggers your body to release stress hormones like cortisol and adrenaline. This is your body’s attempt to raise your blood sugar back up. The physical feeling? A racing heart, sweating, shakiness, and intense worry—symptoms that are identical to an anxiety attack.
2. Your Brain is Starved of Steady Fuel: Your brain hates these spikes and crashes. Without a consistent energy supply, it struggles to regulate neurotransmitters (like serotonin and dopamine) that keep you feeling balanced, focused, and happy. The result? Brain fog, irritability, and mood swings.

3 Simple Swaps to Flatten the Rollercoaster

The goal isn’t perfection. It’s to trade the wild rollercoaster for a gentle, peaceful path. Here’s how to start.

1. Build a “Balanced Plate” (It’s easier than you think!)
Instead of just having a carb-heavy meal (like a bagel for breakfast or pasta for lunch), build a plate that has all three:

• Protein: (Chicken, fish, eggs, lentils, tofu)
• Healthy Fat: (Avocado, nuts, olive oil)
• Fiber-rich Carb: (Vegetables, berries, quinoa, sweet potato)
• Why it works: Protein, fat, and fiber slow down the absorption of sugar into your bloodstream, giving you that steady, reliable energy your brain loves.

2. Befriend a Savory Breakfast.
Starting your day with a sugary cereal, toast, or a pastry is like launching your blood sugar on a rollercoaster first thing in the morning.

• Try this instead: Eggs with avocado. Greek yogurt with nuts and berries. A smoothie with protein powder and a handful of spinach.
• Why it works: You’re setting a stable metabolic tone for the entire day, preventing those mid-morning cravings and slumps.

3. Move After You Eat.
This is a powerful, free metabolic tool you already have!

• Try this: After a meal, just take a 10-15 minute gentle walk.
• Why it works: Your muscles use the glucose from your meal for energy, which naturally helps lower the blood sugar spike from that meal. No gym required!

Ready to Feel the Difference? Let Me Help.

Understanding this is one thing, but putting it into practice is another. It can feel confusing to know what to eat and when.

To make it effortless, I created the “Steady Energy, Calmer Mood Checklist.”

It’s a simple, one-page PDF that you can stick on your fridge. It includes:

• A list of the best blood sugar-balancing foods.
• Easy meal and snack ideas.
• A daily checklist to help you build the “balanced plate” habit.

>> [Sign up below to get your FREE Checklist and start feeling more balanced today!]

When you sign up, you’ll also get my weekly “Matching Healthy” notes with more practical tips for using food to fuel a calmer, more resilient you.

Your metabolism isn’t your enemy. It’s a powerful system you can learn to work with. And when you do, you might just find that steady energy and a calmer mind were on your plate all along.