Blood Sugar Swings? How to Know What’s Spiking You—and What to Do About It

Let me tell you a quick story.

Years ago, I used to crash hard every afternoon around 3 p.m. I’m talking brain fog, the “I need caffeine and something sweet or I might not survive” kind of crash. I’d grab a granola bar (because that sounded healthy, right?), or a fancy coffee with whipped cream if I was really dragging. Then, within an hour, I’d feel like I’d been hit by a truck. Irritable. Tired. Bloated. But I honestly didn’t connect the dots at the time.

I just thought… well, maybe I’m a “low energy” person. Or maybe I needed to cut more calories or work out harder. (Spoiler: that was not the issue.)

It wasn’t until I learned more about glucose regulation and started paying attention to what my blood sugar was doing throughout the day that I had my aha moment.

If you’ve been bouncing between bursts of energy and total burnout, this might be your moment too.

Wait… What Is a Blood Sugar Spike?

Your body runs on glucose—aka blood sugar. It’s your primary fuel source. When you eat carbs (even healthy ones), your digestive system breaks them down into glucose, which enters your bloodstream.

That’s normal.

But a blood sugar spike happens when those glucose levels rise quickly and shoot higher than your body is comfortable with—usually followed by a sharp crash that can leave you tired, shaky, craving sugar, or suddenly hangry.

You don’t have to have diabetes to deal with blood sugar swings. In fact, I see this all the time in women who are struggling with stubborn weight, mood swings, fatigue, and cravings—and they have no idea it’s tied to glucose.

Signs You Might Be Riding the Blood Sugar Rollercoaster

You don’t need a continuous glucose monitor (CGM) to know something’s off—although, I’ll be honest, they’re pretty eye-opening.

Here are some telltale signs that blood sugar swings might be messing with you:

• Craving sweets or carbs soon after a meal

• Needing coffee or sugar to push through the afternoon

• Feeling shaky, dizzy, or irritable when you’re hungry

• Waking up tired even after a full night’s sleep

• Brain fog, low motivation, or mood dips

• Feeling ravenous even though you just ate

• Belly bloating or stubborn fat around your midsection

If you’re nodding along to most of these? Keep reading, friend. Let’s talk about how to figure out what’s spiking you—and how to stabilize it without dieting yourself into the ground.

Step One: Track Your Glucose Clues

Glucose spikes don’t just depend on what you eat—they also depend on how you eat, when you eat, and what you pair it with.

That’s why the same bowl of oatmeal might leave one person energized and another feeling like they need a nap.

So here’s where we start: Become a detective.

You can:

• Track how you feel 1–2 hours after eating (energy, mood, hunger, cravings, etc.)

• Use a glucose tracking workbook (like my free What Spikes Me? Tracker) to log meals and responses

• Try a CGM (continuous glucose monitor) if you want real-time data

• Look for patterns like: “When I eat cereal, I crash fast.” Or “Protein breakfasts help me focus longer.”

🔬 Want to see your blood sugar in action?

I personally love using a CGM from Nutrisense. It lets you watch your glucose levels 24/7 so you can understand exactly what foods and habits are spiking you.
👉 Try Nutrisense

(Yep, this is an affiliate link—which means I earn a small commission if you use it, at no extra cost to you. I only ever recommend what I actually use and trust.)

Step Two: Build Better Blood Sugar Meals

Okay, here’s the part where most people expect me to say “cut all the carbs!”

Nope. I’m not here to hand out shame sandwiches.

You do not have to give up every slice of bread or banana to stabilize your blood sugar. You just need to be a little more strategic.

Here’s what helps:

🥩 1. Anchor meals with protein

Start with at least 25–30 grams of protein per meal. Think eggs, Greek yogurt, chicken, salmon, or beans if you’re plant-based. Protein slows digestion and keeps glucose from skyrocketing.

🥦 2. Add fiber and fat

Fiber from veggies, nuts, seeds, or whole grains helps slow absorption. Healthy fats (like avocado, olive oil, nut butters) also prevent glucose spikes and help you feel full longer.

🍞 3. Eat carbs last

If you’re eating a mixed meal (like rice, chicken, and broccoli), eat the veggies and protein first. Seriously. There’s research showing this simple trick can cut post-meal glucose spikes by 30–70%.

🍫 4. Treat treats like treats

You don’t have to cut out dessert—but pairing that brownie with protein (say, after dinner rather than alone mid-afternoon) can soften the glucose hit.

Step Three: Daily Habits That Help You Stay Balanced

Sometimes, it’s not even about the food—it’s about the context.

Here are some sneaky ways to support glucose regulation that don’t involve meal planning:

🚶‍♀️ Walk after meals

Even a 10-minute walk can help shuttle glucose into your muscles instead of leaving it hanging in your bloodstream. It’s magic. Okay, science. But still—magic.

😌 Lower stress

Cortisol (your stress hormone) raises blood sugar even if you haven’t eaten a thing. Chronic stress = chronic spikes. Breathwork, journaling, or even just 5 minutes of quiet can help.

😴 Sleep like it’s your job

Poor sleep = increased insulin resistance = more sugar swings. If your blood sugar’s been a mess lately, start with your bedtime routine before your breakfast plate.

What If You’re Doing Everything “Right”… and Still Spiking?

Been there.

Sometimes your body’s just extra sensitive due to:

• Hormonal changes (hello, perimenopause)

• Gut health issues

• Insulin resistance or PCOS

• High stress load

• Medications

• Nutrient deficiencies (like magnesium or chromium)

This is where customized support can make all the difference.

You’re not crazy.
You’re not lazy.
You’re not broken.

You’re just ready to understand your body better—and that’s a powerful place to be.

Final Thoughts: You’re Allowed to Feel Good

I’ll say this gently, because I needed to hear it myself at one point: You don’t have to settle for swinging blood sugar, daily crashes, or feeling like your cravings control you.

You are allowed to feel good in your body.
You are allowed to eat in a way that fuels you.
You are allowed to get off the blood sugar rollercoaster—without shame, without starvation, and without complicated rules.

Start simple.
Stay curious.
And don’t be afraid to ask for help when you’re ready.

Ready to Understand What’s Spiking You?

If you’re reading this thinking, “Okay, I need to figure out my blood sugar once and for all…” — I’ve got you.

📒 Grab my free “What Spikes Me? Workbook” — a 7-day experiment that helps you track how different meals affect your energy, mood, and cravings. It’s simple, eye-opening, and totally judgment-free.

🎯 Not sure if blood sugar is the real issue? Take the “What’s Sabotaging Your Healthy Habits?” Quiz and find out what mindset patterns might be tripping you up behind the scenes.

🧠 If that inner critic is constantly whispering that you’re failing—download the “Inner Critic’s Playbook” and learn how to stop letting your thoughts sabotage your goals.

👩‍⚕️ And if you’re done DIY-ing your health? Book a free 60-minute consultation with me. We’ll review your biggest frustrations, talk through your symptoms, and create a customized plan to help you stabilize your energy, reduce cravings, and finally feel back in control.

✨ Bonus: Want to cut the guesswork and see what your blood sugar is doing in real time?
👉 Try Nutrisense here with my affiliate link to access a CGM and learn what’s really spiking you. You’ll gain clarity, confidence, and some seriously cool charts to geek out over.

You’re not doing it wrong.
You’re just doing it without a roadmap.
Let’s fix that.

With you all the way,
— Nurse Rebecca, BSN-RN 💛