GB26. Blood Sugar Swaps That Actually Work in Midlife

In this Glow Bite, Alicia and Nicole share the simplest, highest-payoff swaps midlife women can make to steady blood sugar, boost energy, and support hormones—without giving up dessert. From quitting sneaky liquid sugars to front-loading protein and choosing smarter sweeteners, these easy changes help curb cravings, protect metabolism, and smooth the hormone roller coaster. This is practical, no-perfection-required guidance tailored to perimenopause and midlife wellness—clear, doable, and delicious.

Timestamps / Chapters

00:00 Welcome & why blood sugar matters in midlife
00:35 Hidden sugars in drinks + easy beverage swaps
01:55 Protein as your “blood sugar bodyguard” (30g per meal)
03:00 Sweeteners 101: stevia, monk fruit, allulose vs. artificial
03:40 Dessert upgrades
04:35 Glow Reflection: pick one simple swap for the week

📌 Resources:
🥤 Healthier Drinks (blog) → https://dailyglowlife.com/top-10-healthy-drinks/
🍰 Healthy Sugar-Free Desserts Guide → https://subscribepage.io/healthy-desserts-guide

Transcript

Alicia: 0:00

Hey there. Welcome back to Midlife and Glowing. I'm Alicia,

Nicole: 0:03

And I'm Nicole.

Alicia: 0:05

and in our main episode this week we talked about blood sugar, insulin resistance, and why midlife women need to start paying closer attention to glucose control for metabolism, our hormones, and even our brain health.

Nicole: 0:18

Yes, and a big question is, okay. What can I actually do about it? So today we're sharing some of the simplest, highest payoff swaps you can make. These are practical, everyday changes that can really move the needle for your blood sugar, energy, and hormone health.

Alicia: 0:35

All right, let's start with drinks, because honestly, this is one of the biggest sources of hidden sugar in our diets. You know, things like sodas, sweetened tea, fancy coffee drinks, even those so-called healthy juices or sports drinks.

Nicole: 0:48

Yes, the average soda has around 40 grams of sugar. That's 10 teaspoons in one can, and it spikes your blood sugar and insulin almost instantly. If you do just one thing for your blood sugar, swapping out sugary drinks is the place to start. For every 12 ounces of regular soda you drink, you increase your risk for type two diabetes by 22%.

Alicia: 1:10

That's crazy.

Nicole: 1:12

Yeah.

Alicia: 1:12

of our favorite swaps are sparkling water with lemon or lime, mineral water with a pinch of sea salt and lemon, unsweetened iced green tea with a few drops of stevia or monk fruit. If you want to sweeten it up a little, protein packed smoothie instead of a frappuccino. And if you're really tied to your soda, try swapping it for a Stevia sweetened zevia soda, we love those around here, instead of your regular sugar sweetened or diet soda. And we'll make sure to link our blog article on healthier drink swaps in the show notes as well to give you, you know, other inspiration for healthier beverages.

Nicole: 1:50

Yes, Even swapping just one drink a day makes a big difference. This is a change that pays off quickly.

Alicia: 1:57

Right. And The other big change that makes a such a big difference is getting more protein.

Nicole: 2:02

Yes, protein is like your blood sugar bodyguard. It slows down how quickly carbs are digested, which helps keep your glucose steady. It also supports muscle mass, which is key for long-term metabolic health and hormone health as well.

Alicia: 2:17

Right, and most women in midlife aren't getting nearly enough. You know, we recommend aiming for at least 30 grams of protein at each meal. So that might look like eggs with Turkey sausage for breakfast, chicken or salmon at lunch, or steak and veggies for dinner.

Nicole: 2:32

And don't forget snacks, swapping chips or crackers. For something protein based, like high quality jerky, raw nuts, Greek yogurt, cottage cheese, or even a high quality protein bar can prevent that afternoon crash.

Alicia: 2:46

Right. So now let's circle back to sweeteners because we know women want to know what's the best way to satisfy a sweet tooth without wrecking your blood sugar.

Nicole: 2:55

Our go-tos are stevia, monk, fruit, and allulose. They don't spike blood sugar or insulin and they taste great. Allulose especially is the closest thing to real sugar without the crash. It works great as a one-to-one sugar replacement in cooking and baking because it behaves like sugar in recipes.

Alicia: 3:14

and the key is steering clear of artificial sweeteners like aspartame or sucralose, which may not spike blood sugar directly, but it can disrupt your gut microbiome and cravings. So natural is best here.

Nicole: 3:26

Yes, definitely. And yes, you can still have dessert. The trick is upgrading it. Swap ice cream for Greek yogurt with berries and a drizzle of monk fruit syrup. Make chia seed pudding with almond milk and cacao powder. Go for dark chocolate paired with almonds instead of milk, chocolate, and cookies. Or try a protein mug cake with Stevia or allulose ready in 60 seconds. Make sure to check out our healthy Sugar-free desserts Guide for seven delicious dessert recipes to satisfy your sweet tooth without disrupting your blood glucose.

Alicia: 3:57

And I also love a baked apple with cinnamon so cozy in the fall and way friendlier on your blood sugar than pie.

Nicole: 4:03

Absolutely. And cinnamon, especially Ceylon Cinnamon is great for blood sugar regulation. So here's the takeaway. Blood sugar balance isn't about giving everything up. It's about making swaps that support your body instead of working against it. Drinks, protein, sweeteners, desserts. These are easy places to start.

Alicia: 4:22

And it's not about perfection. Even one small swap can ripple out into better energy, better sleep, and fewer hormone roller coasters.

Nicole: 4:31

So today's glow reflection is this, what's one simple swap I can make this week that supports my blood sugar?

Alicia: 4:38

it might be trading soda for sparkling water, adding protein to your breakfast or switching your sweetener, choose one thing and start there.

Nicole: 4:46

Thanks for joining us for this glow bite. If you missed our main episode on blood sugar, be sure to go back and listen. We dug into why midlife is the perfect time to reset your metabolism and protect your brain.

Alicia: 4:57

We'll see you next time on Midlife and Glowing.

Nicole: 5:00

Until then, cheers to steady energy, stable blood sugar, and a little sweetness that actually serves you.