Glucose: The Missing Key to Your Energy, Mood, and Hormone Health

When people think of “glucose,” they often think only of sugar. But glucose is so much more - it’s the body’s primary source of energy, powering everything from your brain to your muscles, to your hormones.

The way your body handles glucose can either give you stable energy and focus - or leave you stuck in a cycle of fatigue, cravings, and mood swings.

In this post, we’ll break down what glucose actually is, how your body uses it, what happens when things go out of balance, and simple steps you can take through nutrition, movement, and lifestyle to keep your glucose steady and your health thriving.

What is Glucose?

Glucose is a simple sugar - the end product of the carbohydrates you eat. When you consume carbs like bread, rice, pasta, fruit, or potatoes, your digestive system breaks them down into glucose, which enters your bloodstream.

Your body then releases insulin, a hormone made in the pancreas, to help move glucose out of the bloodstream and into your cells. Once inside, your cells can use it as energy, or your muscles and liver can store it as glycogen for later use.

Why Glucose Balance Matters

When blood glucose levels rise too quickly - from a large dose of refined carbs or sugar on its own - you get a “spike.” Insulin surges, and soon after, glucose levels plummet, leaving you in a crash.

Common signs of unbalanced glucose:

• Afternoon energy dips

• Sugar cravings after meals

• Feeling shaky, anxious, or irritable (“hangry”)

• Brain fog or trouble concentrating

• Waking up at 3am (linked to blood sugar dips)

  
  

Over time, repeated spikes and crashes can increase risk for insulin resistance, weight gain, hormonal imbalances, PCOS, cardiovascular disease, and type 2 diabetes.

Nutrition for Glucose Balance

The way you eat changes how glucose behaves in your body.

Glucose-spiking examples:

• White toast with jam

• Fruit juice or fruit smoothies alone

• A large bowl of pasta with no protein

• Lollies or soft drinks

  
  

Glucose-friendly swaps:

• Eggs + avocado on sourdough instead of jam on toast

• Smoothie with protein powder, chia seeds, and nut butter instead of just fruit

• Chicken + veg + brown rice instead of plain pasta

• Apple slices + nut butter instead of lollies

  
  

Practical nutrition tips:

• Eat protein first (20–30g per meal)

• Add fibre (vegetables, chia, beans)

• Pair carbs with healthy fats (nuts, seeds, olive oil)

• Use the vinegar hack (apple cider vinegar before carb-heavy meals)

Movement & Muscle: Your Glucose Bank

Your muscles act like sponges for glucose. The more lean muscle you have, the more glucose you can store, keeping it out of your bloodstream and reducing spikes.

• Strength training (2–3x per week): Focus on compound lifts like squats, deadlifts, rows, and presses.

• Walking after meals: 10 minutes is enough to lower post-meal glucose by up to 30%.

• Consistency > intensity: Small, regular movements keep your glucose stable.

Muscle isn’t just about strength - it’s a longevity organ that protects your metabolism and hormones.

Glucose and Mental Health

Unstable glucose can mimic or worsen mental health symptoms:

• Spikes and crashes activate cortisol and adrenaline, creating feelings of stress or anxiety.

• Brain fog and low motivation can come from sudden energy dips.

• Irritability and “hanger” are not personality traits - they’re blood sugar talking.

Balancing glucose = balancing your brain fuel.

Glucose & The Menstrual Cycle

Your cycle phases change how your body responds to glucose.

• Follicular (Spring): Best insulin sensitivity. Great time for higher-energy meals and training.

• Ovulation (Summer): Still efficient with carbs, but fibre is key for hormone detox.

• Luteal (Autumn): Sensitivity drops, cravings rise. Prioritise protein + fat + fibre to stabilise.

• Menstrual (Winter): Energy is lower — grounding meals with slow carbs + protein help recovery.

Glucose isn’t your enemy, it’s your body’s main fuel. But when it spikes and crashes, it affects everything: your energy, your hormones, your mood, and your long-term health. By making small changes to how you eat, move, and support your body through the cycle, you create stability - and stability is the foundation of health.