Sep 164 min read

Eat What You Love, But Eat Smart: Managing Blood Sugar and Hormones

Spoiler alert: Blood sugar spikes aren’t just a concern for people with diabetes. If you’ve ever felt exhausted after a big meal or experienced that post-lunch crash, you’re already familiar with what they feel like—and they could be having a huge impact on your hormonal symptoms.

Growing Up Italian: Pasta, Tiramisu, and Sunday Naps

I didn’t even know what a blood sugar spike was until a couple of years ago. In my family, prediabetes and Type 2 diabetes run deep. (All that glorious tiramisu and pasta, right? Italians, you get it!) Our Sunday ritual? Huge plates of homemade food followed by dessert and, of course, a nap.

Sound familiar? I loved these meals, and there’s nothing wrong with savoring food made by your Nonna. But as I learned more about how these meals were affecting my body—especially my hormones—I realized I needed to start paying attention.

(real family Photo)

The Hormone Connection: Why Blood Sugar Spikes Matter

Here’s the kicker—unstable blood sugar doesn’t just impact your energy; it can wreak havoc on your hormones. Big spikes and crashes can lead to mood swings, fatigue, and even make conditions like endometriosis and PCOS worse. And if you’re going through menopause? Your body’s sensitivity to blood sugar fluctuations is even higher. Whether you’re young like me or in your Nonna’s generation, it’s time to pay attention.

Why Italians in Italy Have It Figured Out (And What We Can Learn From Them)

You might be thinking, "Lauren, Italians in Italy have been eating this way forever—why don’t they have the same blood sugar problems?" The answer? It’s not just what they eat, but how they eat.

In Italy, meals follow the Mediterranean-style diet, packed with whole, fresh ingredients like vegetables, legumes, whole grains, and healthy fats like olive oil. These foods are digested more slowly, meaning fewer blood sugar spikes. Meals are also balanced with complex carbs, protein, and healthy fats that work together to keep things steady.

But it’s also about how they pace their meals. Italians savor their food—smaller portions, eaten slowly, and followed by movement, like a walk. This combination helps keep blood sugar levels stable and improves insulin sensitivity. Contrast that with the American lifestyle of larger portions, processed foods, and a more sedentary routine, and it’s easy to see why blood sugar issues are more common here.

My Life Without Blood Sugar Spikes: What Changed

Two years ago, I made a conscious decision to stop the wild blood sugar swings. The results were almost immediate:

I wasn’t hungry until lunchtime
No more post-meal naps or energy crashes
My energy lasted all day
My mood stabilized
My endometriosis inflammation reduced significantly

The Top 5 Tips for Eating Smart and Keeping Blood Sugar—and Hormones—Balanced

These are the most impactful changes I’ve made, and they’re the first things I recommend to clients who want to keep enjoying their favorite foods while being mindful of their blood sugar and hormones:

Start your day with a savory, balanced breakfast Mornings are critical for your blood sugar levels. Instead of something sweet, go for a meal with complex carbs, fiber, and healthy fats. A savory option like eggs with avocado or veggies sets you up for stable energy throughout the day. Why does this matter? Blood sugar spikes in the morning can lead to energy dips and hormonal imbalances all day long. Research shows that a high-protein, high-fat breakfast can reduce post-meal blood sugar spikes by up to 40%.
Take a post-meal walk (Verdauungsspaziergang )This long word is the only German word I know and it means a digestive walk. The German practice of taking a short walk after eating is a game-changer. Walking stimulates digestion, reduces blood sugar spikes, and helps regulate insulin. A simple 10-15 minute walk after meals has been shown to lower blood sugar by 30-35%, which is a huge benefit to keeping your hormones stable and avoiding that sluggish post-meal crash.
Delay your coffee until after breakfast Drinking coffee on an empty stomach can spike your blood sugar. Having a meal first—one rich in fiber, protein, and fats—buffers that caffeine, preventing a jittery crash and keeping blood sugar more stable. This simple shift can lower your post-meal blood sugar by up to 50%, according to research on blood sugar regulation.
Rethink your portions and pace Italians know the value of eating smaller portions and savoring their food. Eating slowly and mindfully, with smaller portions, allows your body to regulate blood sugar more efficiently. Studies show that eating slowly can reduce your insulin response and lower blood sugar spikes by up to 43%.
Feed your microbiome right Your gut bacteria thrive on what you eat. When you consume a lot of sugar, you encourage the growth of sugar-loving microbes, which can throw off your entire system. Over time, this affects not only digestion but also mood and energy levels. Supporting your gut health with fiber-rich, low-sugar foods can reduce blood sugar spikes by 25-30%, promoting better hormonal balance and overall well-being.

Want More Personalized Tips?

If you’re ready to take control of your blood sugar and hormones, our online course dives deep into blood sugar management and how it impacts your overall health. We also offer personalized one-on-one support to help you implement these strategies in your daily life. Yes, you can still enjoy Nonna’s lasagna—just smarter.

Final Thoughts: You Don’t Have to Give Up What You Love

You don’t have to sacrifice your favorite foods to feel better. Small changes—like starting with a savory breakfast, pacing yourself, or taking a post-meal walk—can make a world of difference. Your energy, mood, and hormones will thank you!