Menopause Energy Levels: The Hidden Connection Between Glucose, Cholesterol & Hormones
- emilytillsrd
- Oct 14
- 5 min read
The Biology: Why Menopause & Perimenopause Affect Glucose, Cholesterol & Energy
Meet “Lisa” (not her real name) — she entered her mid-forties with what seemed like innocuous changes: the scale creeping up 5–7 pounds, lab work trending upward (LDL a little high, fasting glucose slightly elevated), and a persistent fatigue that no amount of coffee seemed to fix. She was still juggling work, family, sleep disruption, and she chalked it up to stress.
When she came to us, her labs showed:
LDL creeping into borderline high range
Fasting glucose just under the cutoff (i.e. in the “high normal / prediabetic risk zone”)
HbA1c edging upward
Low energy, especially post-lunch, brain fog, and poor recovery from workouts
She had always been relatively healthy, but in her late 40s she started noticing that nothing “worked” the way it used to. Over ~6 months of coaching, nutritional changes, and movement adjustments, she reversed most of these trends: cholesterol normalized, fasting glucose stabilized, and she regained energy she’d assumed was “normal aging.”
Her story is more common than many realize — it’s part of the perimenopause & menopause metabolic shift, and in this post, we’ll unpack how it happens and what you can do proactively.
Why Menopause Energy Levels Feel so Low
Estrogen’s Protective Role in Metabolism & Lipids
Estrogen has protective effects on the cardiovascular system: it helps maintain favorable cholesterol levels, supports healthy blood pressure, and modulates vascular function.
Once estrogen declines in perimenopause and menopause, LDL cholesterol often rises, HDL may drop, and total cholesterol tends to increase. Healthline+2Dr Louise Newson+2
Research shows that during the menopausal transition, lipid metabolic disorders increase: total cholesterol, LDL, and triglycerides often peak in the early postmenopausal years. MDPI+2PMC+2
In one review, postmenopausal women had higher LDL and total cholesterol, and lower HDL, compared to premenopausal women. He
Insulin Sensitivity, Glucose Regulation & Menopause
Estrogen also influences insulin sensitivity. As estrogen declines, many women experience a reduction in insulin sensitivity — meaning your cells don’t respond as well to insulin’s signal to uptake glucose. Ohio State Health+2PMC+2
Worse still, increased visceral fat (which often increases in menopause) contributes to insulin resistance and metabolic dysfunction. USC Journal+3MDPI+3PMC+3
Some women see creeping fasting glucose, more glycemic variability, or find it harder to “bounce back” after a carbohydrate load. Ohio State Health+1
The Ohio State wellness article notes that around menopause, average blood sugar levels can go up — sometimes notably — even if diet and exercise haven’t changed. Ohio State Health
The Menopause Energy Level Link: Why Blood Sugar & Fatigue Go Hand in Hand
When your blood sugar is less stable (i.e. more up-and-down swings), it taxes your body. Glucose crashes lead to fatigue, brain fog, and cravings.
If your cells are less responsive to insulin, more energy remains unused in the bloodstream rather than being efficiently taken up into muscles and organs.
Over time, chronic metabolic stress (from even mild glucose dysregulation) can impact mitochondrial function, hormonal balance, and recovery capacity — all contributing to overall low energy.
For our client Lisa, her “afternoon crash” after lunch was a signal that her glucose handling was off — and improving that helped restore consistent energy.
Practical Strategies: What You Can Do Now
Below are actionable steps to help manage cholesterol, stabilize blood sugar, and reclaim energy — even in perimenopause or menopause.
Lowering Cholesterol Naturally
Increase Soluble Fiber
Aim for ~5–10 g of soluble fiber per day from sources like oats, barley, psyllium husk, flax, legumes, and fruits (e.g., apples, berries).
Soluble fiber binds bile acids/cholesterol in the gut, aiding excretion.
Some studies show that consuming ~3.5 g of β-glucan (oat fiber) daily can lower LDL ~4%.(Dr Louise Newson)
Hydrate Well / Ensure Adequate Water Intake
Water supports digestion, bile flow, and clearance of metabolic byproducts.
Aim for body weight (lbs) ÷ 2 in ounces (as a baseline) + adjustments for activity.
Healthy Fats & Oils
Replace saturated fats (butter, high-fat dairy, fatty cuts) with monounsaturated and polyunsaturated fats: olive oil, avocado, nuts, seeds, fatty fish (e.g. salmon, sardines).
Omega-3 fatty acids (from fatty fish, flax, chia) help reduce triglycerides and inflammation.
Move Regularly (Cardio + Strength)
Aerobic exercise helps raise HDL, lower LDL, and improve vascular health. (Healthline+)
Strength training has dual benefit: maintains lean mass (important for metabolism) and supports lipid regulation.
Consider Phytosterols / Plant Sterols (If Appropriate)
Foods fortified with sterols/stanols can modestly reduce LDL. Some guidelines suggest ~2–2.5 g per day to drop LDL ~10% over a few weeks. (Dr Louise Newson)
Improving Blood Sugar / Insulin Sensitivity
Pair Carbohydrates with Protein & Fat
Always combine a carb (whole grain, fruit, starchy vegetable) with protein (legumes, lean meat, dairy, tofu) and a healthy fat (olive oil, nuts, seeds, avocado).
This slows glucose absorption, blunts the spike, and reduces insulin demand.
Prefer Whole Grains / Low Glycemic Carbs
Quinoa, steel-cut oats, barley, millet, sprouted whole grains, lentils, beans.
Avoid refined carbs (white bread, pastries, sugary cereals) which cause rapid glucose spikes.
Movement After Eating
A brief 10–15 minute walk post-meal stimulates muscle glucose uptake and reduces postprandial glucose surge.
Gentle activity (like light housework or stretching) helps too.
Evening Carb Strategy
If evenings are your highest glucose times, focus on non-starchy veggies, modest lean protein, and include a small portion of slow carbs (e.g. roasted sweet potato) paired with veggies + fat/protein.
Manage Stress & Sleep
High cortisol from chronic stress impairs insulin sensitivity.
Prioritize 7–8 hours of quality sleep — even small improvements in sleep can improve glucose balance.
Boosting Energy via Nutrient-Dense Nutrition
Focus on micronutrient-rich whole foods: leafy greens, colorful vegetables, berries, nuts/seeds, legumes, fish.
Incorporate lean protein at each meal (helps with satiety, muscle repair, blood sugar stability).
Don’t neglect iron, B vitamins, magnesium — these support energy, mitochondrial function, and metabolic health.
Use strategic snack bridging: e.g., Greek yogurt + berries + a few nuts, or hummus + veggies.
Watch timing: avoid eating too late (disrupted sleep), and try to maintain consistent meal spacing (3–4 hours apart).
Lisa’s Turnaround: Putting It Into Practice
Here’s how Lisa applied these principles over her ~6-month journey:
Breakfast: Steel-cut oats + chia + berries + scoop of collagen or protein powder
Lunch: Grilled salmon + quinoa + big salad w/ olive oil + steamed broccoli
Snack (mid-afternoon): Apple slices + almond butter or Greek yogurt + pumpkin seeds
Dinner: Lentil-based soup with vegetables, side of roasted sweet potato + leafy greens
Movement: After lunch/dinner, a 10–15 min walk around her neighborhood
Strength training: 2x per week, moderate weight + full-body moves
Fiber / gut support: Added flax and more legumes
Hydration & sleep: Set reminders to drink water; consistent wind-down routine for better sleep
Over time, her LDL dropped from “borderline high” to within optimal range, her fasting glucose normalized, and she reported a steady uptick in afternoon energy (no more crashes). Her weight stabilized, and she felt more resilient overall.
If you’re nodding along, feeling tired, noticing creeping labs, or sensing your metabolism isn’t what it used to be, you don’t have to go it alone. Join the Nourished Membership and get tailored guidance, community support, and monthly coaching to help you reclaim your metabolic health during perimenopause and menopause.
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