When it comes to balancing blood sugar, most people think about how their energy and mood is affected. But, did you know that your blood sugar levels and insulin also have an effect on your hormones and can influence your chances of conceiving?
How blood sugar and insulin work
When you eat carbohydrates, your body breaks them down into smaller parts- sugars, or glucose, and this gets released in your bloodstream. When you have glucose circulating in the bloodstream, you release a hormone called insulin. Insulin allows your body cells to intake that glucose and use it for energy.
Ideally, this process runs smoothly: blood sugar rises slightly after a meal, insulin steps in to do its job, and everything returns to balance.
But when we eat too many processed carbs, skip meals, or load up on sugar without protein or fat, blood sugar spikes—and then crashes. These ups and downs put stress on the body.
What does this have to do with my hormones?
When blood sugar drops too low or rises too high, your body perceives it as a threat. It releases cortisol, your main stress hormone, to help restore balance.
Why is this a problem? Cortisol and Progesterone, an important hormone for regulating cycles and vital for the beginning of pregnancy, share a building block.
This means your body is taking that building block to produce cortisol when your blood sugar is constantly out of whack, instead of using it to make progesterone. (Want to learn more about progesterone? Read a previous blog post all about it here!)
How to support blood sugar balance (and your fertility)
The good news is you can make changes right now that will help you keep those levels from jumping too high or dipping too low!
Here are a few simple habits to incorporate into your day:
1. Start with 30 grams of protein at breakfast
A protein rich breakfast ensures stable energy throughout the day and try to eat within 30-60 minutes of waking. The longer you wait, the more cortisol carries you through the morning so avoid skipping breakfast to reduce stress on the body.
This could look like:
– a 3-egg omelet made with peppers, onions, spinach, or your favourite toppings with avocado and sourdough toast
– a turkey sausage bowl with sweet potatoes and sauteed greens,
– a smoothie with nut butter, chia seeds or hemp hearts, protein powder, berries and coconut milk.
-breakfast tacos with tofu or egg scramble, beans, cheese, salsa and avocado on corn tortillas
– a greek yogurt bowl with berries, cinnamon, hemp hearts and your favourite nuts with a drizzle of honey (and a scoop of collagen for an extra boost of protein)
2. Dress up your carbs!
Always combine carbs with protein and fat to slow the release of glucose into the bloodstream.
This could look like:
– apple slices with nut butter and hemp hearts
– crackers and cheese or hummus
– oats with nuts and seeds, or an egg whisked in at the end of cooking
3. How to build your plate
Your plate should include:
Protein – a palm sized amount of the protein of your choice – chicken, beef, tofu or tempeh, lentils and beans
Fiber – half your plate should be filled with non-starchy veggies – think greens, peppers, cruciferous veggies, then a handful of complex carbohydrates like sweet potatoes, quinoa or other whole grains.
Healthy fats – about 1-2 thumbs of healthy fats could come from things like avocado or good quality extra virgin olive oil in a homemade dressing, nuts and seeds topped on a salad.
This combination helps keep your blood sugar balanced and your hormones happy!
4. Don’t eat when stressed
Stress shuts down digestion and ramps up cortisol. Try to eat in a calm environment, take a few deep breaths before meals, and chew your food slowly. Avoid scrolling through your phone or eating in front of the TV. Focus on your meal, enjoy the flavours and textures.
5. Eat consistent meals throughout the day
Avoid long stretches without food, which can lead to crashes and cravings. Most people do well with meals every 3–5 hours, depending on their needs.
Putting it all together
Balanced blood sugar is about so much more than energy crashes or sugar cravings—it’s a vital key to hormonal harmony and reproductive health.
When you nourish your body with intention—adding protein to your mornings, building meals that support steady energy, and honoring your body’s needs—you’re sending a powerful message of safety and support to your hormones.
Fertility is not just about timing—it’s about the internal environment you create every day. And that starts with how you care for yourself. If you’re trying to conceive, trust that every small, supportive step adds up. Looking for more ideas on what to eat for preconception? Grab your free meal plan here, or reach out for personalized support. I’d be honored to work with you on your preconception journey. You can book a free call below to learn more about how we can work together.
Leave a Reply