Healthier Life Through Menopause Podcast with Catherine Shelton | Nutrition & Lifestyle Tips for Women · Catherine Shelton | Health & Wellness Coach

53 \\ 4 Simple Steps To Balance Your Blood Sugar

April 3, 2023·17 min·1 clip

Dr. Michael Mosley reveals that 35% of UK adults now have pre-diabetes, triple the rate from a decade ago.

This episode focuses on four dietary and lifestyle steps to stabilize blood sugar, particularly for women navigating perimenopause and menopause. Host Catherine Shelton, a health coach specializing in menopause, presents the information. She argues balanced blood sugar is crucial for metabolic health and weight management during this life stage. Shelton cites Dr. Michael Mosley's statistic that roughly 35% of people in the UK now have pre-diabetes. She explains insulin's role in storing glucose and how consistent spikes from sugar and refined carbs lead to insulin resistance. The host describes a "blood sugar roller coaster" where a sugar crash triggers cortisol release and renewed cravings. She introduces the concept of "TOFI" (Thin on the Outside, Fat on the Inside) to describe individuals with dangerous visceral fat despite a normal weight. The first step is to eat protein with every meal and snack to slow sugar absorption. The second step is eliminating refined sugars and opting for slow-releasing carbohydrates like vegetables and whole grains. Shelton mentions using the glycemic load, advising generally to avoid foods with a load over 20. She suggests a continuous glucose monitor (CGM) for personalized feedback, noting she will experiment with one herself. The third step involves regular, moderate exercise, emphasizing general activity and strength training over excessive endurance work. A memorable insight is that excessive endurance exercise, like marathon training, can elevate cortisol and potentially hinder weight loss. Shelton shares her personal experience of her weight staying unchanged while training for the London Marathon. The fourth step, "embody peacefulness," directly links chronic stress and elevated cortisol to increased blood sugar and fat storage. The host explains the body's ancient stress response treats modern worries like a famine, slowing metabolism. She recommends practical stress-reduction techniques like journaling, meditation, and walking in nature. The episode clarifies that fruit juice spikes blood sugar more than whole fruit due to removed fiber, recommending berries, apples, and pears. Shelton promotes her limited-time "laser coaching" sessions for personalized health guidance throughout the episode. The tone is educational, encouraging, and conversational, blending scientific explanations with personal anecdotes and practical advice. It is styled as a direct monologue from a supportive coach to her audience. Women in perimenopause or menopause struggling with weight gain, energy fluctuations, or metabolic concerns would find this episode highly relevant. Listeners interested in non-medical, nutrition-focused strategies for blood sugar management would appreciate the concrete steps. Individuals seeking a deep, clinical dive into endocrinology or those opposed to a holistic, lifestyle-based approach might choose to skip it.

As heard by us

Practical menopause blood-sugar advice built around four repeatable habits.

The episode treats blood sugar as part of menopause weight loss and broader metabolic health, not as a narrow diet fix. It keeps the advice practical with four easy habits: pair protein with every meal and snack, ease back on refined sugars, and lean on slower-releasing…

Read the full review in PlayNext →

Why you'd press play

A calm reset for blood sugar swings and menopause weight loss.

Read the full recommendation in PlayNext →

Listen to the show on

Apple Podcasts Spotify

Play clips from this episode More from Healthier Life Through Menopause Podcast with Catherine Shelton | Nutrition & Lifestyle Tips for Women