Why Blood Sugar & MACROS Matters More Than Calories for Fat Loss in Midlife

Gennifer Strobo
Apr 21
8 min read

Let’s Talk About the Blood Sugar Nonsense All These So-Called "Pros" are Telling You…

I can’t scroll for 5 seconds without some “fitfluencer” talking about balancing blood sugar like they just discovered fire.

❌ They’re preaching about weighted vests

❌ Obsessing over 10,000 steps

❌ Selling you glucose goddess graphs like it’s gospel

❌ Telling you cut carbs and fast longer

❌ And fear-mongering over fruit

But can I call out the giant elephant in the room: balancing blood sugar isn’t new—it’s basic biology.

And while the trend is cute, most of these people aren’t teaching you anything sustainable, especially if you’re a woman in midlife.

Because here’s what they don’t tell you (and honestly, probably don't know)…

Midlife blood sugar dysregulation isn’t just about what you eat.

→It’s about how your body responds to what you eat—and that response changes as your estrogen drops.

→You can’t fast your way out of insulin resistance.

→You can’t walk your way into hormonal health.

→And you sure as hell can’t hack your metabolism by fearfully avoiding bananas.

As we transition into midlife, it can be easy to feel like our bodies are rebelling. Maybe the workouts haven't changed, you're still watching what you eat - AND YET, the belly fat shows up.

Sound familiar?

That’s not failure.

That’s hormones.

More specifically—estrogen, insulin, and how your metabolism has shifted.

Let me be crystal clear:

This shift isn’t just “getting older.” It’s hormonal. And it’s fixable.

The problem isn’t your age—it’s how your metabolism is responding to hormone changes, especially estrogen.

Blood sugar balance in midlife requires hormone-aware strategy.

Because let’s remember: Estrogen plays a direct role in how insulin functions. And Less estrogen = less insulin sensitivity = more blood sugar instability.

And here’s what most people miss: you can’t “balance your hormones” with food alone.

If your estrogen is crashing (and you’re not on HRT), you need to support your body around that reality—not pretend like you’re still 30.

Why This Isn’t About Calories Anymore

For decades, we’ve been told that weight loss is a simple matter of "eat less, move more." But that advice completely ignores the hormonal reality of a midlife woman’s body.

Yes, calories matter—but they’re not the whole story. Not even close.

In fact, how your blood sugar responds to what you eat is often a better predictor of fat gain and stubborn cravings than total calories alone.

And that’s especially true once estrogen starts changing.

So let's dive into the facts and give you tips that ACTUALLY HELP!

What the Heck Is Blood Sugar (and Why Should You Care)?

Blood sugar, or glucose, is your body’s primary fuel. Every time you eat carbs, they’re broken down into glucose and released into your bloodstream. Your pancreas releases insulin to shuttle that glucose into your cells.

Here’s where it goes wrong in midlife: When insulin sensitivity decreases (thanks again, hormone shifts), your body needs more insulin to do the same job. That excess insulin tells your body to store more fat—especially in your belly.

Worse? It keeps fat locked up like a vault. You can’t “burn fat” if insulin is constantly elevated.

Here are 5 Signs Your Blood Sugar’s Out of Whack

You crash after meals
You’re ravenous by 3PM
You crave sugar or carbs even when you’re “eating clean”
You wake up groggy, no matter how early you go to bed
Belly fat won’t budge, no matter how much you’re exercising

Sound familiar? That’s your insulin sensitivity talking.

Why Blood Sugar Regulation Beats Calorie Counting Every Time

I’ll say it louder for the women in the back:

You can eat in a calorie deficit and STILL gain fat if your blood sugar is constantly spiking and crashing.

Here’s why calorie counting falls short in midlife:

It doesn’t account for how food affects your hormones
It doesn’t factor in insulin resistance
It often leads to under-eating protein, fat, and fiber (the exact things that support metabolism)

Meanwhile, focusing on blood sugar balance leads to:

Fewer cravings
Better energy
More stable moods
And yep—fat loss that sticks

And here's where estrogen comes in...

Estrogen: The Unsung Hero of Metabolism

Estrogen isn’t just about periods or pregnancy. It plays a critical role in regulating blood sugar, fat distribution, and how sensitive your cells are to insulin. That matters, because when estrogen levels decline (hello, perimenopause and menopause), so does insulin sensitivity.

That means:

Your body doesn’t process carbs the same way anymore
You’re more likely to store fat—especially around your belly
Your cravings, energy dips, and mood swings become harder to manage

So if you’re still trying to eat like you did in your 30s, or following the “eat less, move more” playbook… you’re likely spinning your wheels.

But here’s the good news:

You don’t have to cut all the carbs or skip the foods you love.

The Estrogen–Insulin Connection

Let’s make this crystal clear:

Estrogen plays a CRITICAL role in how sensitive your cells are to insulin.

As your estrogen levels drop in perimenopause and menopause, your insulin sensitivity naturally declines, too.

That means your body gets less efficient at using the glucose (sugar) from your food for energy… and gets better at storing it as fat—especially in the belly.

Cravings increase.

Fatigue ramps up.

That stubborn muffin top? It’s not about willpower—it’s your metabolism shifting gears.

So what do we do?

We stop trying to force a younger woman’s diet onto a midlife body and start eating (and moving) in a way that supports insulin sensitivity.

You just need to shift how you eat to support your changing hormones.

Let's take a look at some facts...

Why Blood Sugar & MACROS Matters More Than Calories

How to Improve Insulin Sensitivity (Without Starving or Stressing Yourself Out)

You don’t need to cut carbs.

You need to eat the right kinds—in the right context.

Here’s what I coach women to do daily:

🔹 Prioritize healthy fats: Fats are not the enemy—they're actually your best friend when it comes to blood sugar.

Eat more olive oil, avocado, nuts, seeds, fatty fish, eggs. Every meal needs them.

🔹 Choose slower-digesting carbs: That means higher-fiber fruit (think berries, apples with the skin), legumes like lentils and chickpeas, sweet potatoes.

Pair those with protein and fats for stable blood sugar and happy hormones.

🔹 Aim for no less than 30g of fiber daily: This is non-negotiable. Get it from vegetables (especially non-starchy), fruit, chia seeds, flaxseed, lentils, and beans.

Fiber helps your gut, supports estrogen detox, and slows blood sugar release. It’s a metabolic triple threat.

🔹 Lift like a BEAST: You want to be insulin sensitive? Build muscle. Muscle is your metabolic engine. It gives your body somewhere to store glucose other than fat cells.

You don’t need to train for a figure show (unless you want to 😉)—but you do need to lift progressively heavier and consistently.

The Daily Game Changers for Insulin Sensitivity

These aren’t gimmicks. They’re the foundation of how I help midlife women shift from frustration to feeling in control again.

✅ Eat 30g+ protein within an hour of waking. No coffee + vibes. You need real fuel.

✅ Prioritize slower-digesting carbs: Think berries, apples with skin, sweet potatoes, beans, and lentils. You don’t need less carbs—you need better carbs.

✅ No less than 30g of fiber per day. From veggies, fruits, chia, flax, avocado, lentils. Fiber slows blood sugar spikes, supports your gut, and helps estrogen metabolize properly.

✅ Add healthy fats to every meal: avocado, eggs, nuts, seeds, olive oil, fatty fish.

✅ Lift like you’re a BEAST. Muscle is glucose storage gold. The more you have, the better your body handles carbs. Plus, it raises your resting metabolic rate.

✅ Walk after meals. Just 10 minutes. It’s simple, free, and incredibly effective at lowering post-meal blood sugar.

Let me give you an example:

A One-Day Meal Plan for Blood Sugar Balance

Here’s what a day of eating for fat loss and hormone support actually looks like:

Breakfast - Start with something savory. Try this recipe: 1 whole egg, 1/2c egg whites, 2-3 chicken sausages (be mindful of their fat content), add in 1/2c cottage cheese, 1/2 TB chia seeds and 100g berries on the side to round it all out.

Lunch - leftovers from dinner or build a high fiber burrito bowl like this one: 1c shredded lettuce topped with 1/2 cup black beans rinsed and drained, 4oz ground turkey or shredded chicken seasoned with taco spices, 2-3 mini bel peppers and 1oz guacamole or avocado. I top mine with 1-2TB salsa and Greek yogurt for an amazing "dressing" as well as more nutrients and color. (This delicious meal is full on fiber and flavor as well as FILLING)

Dinner - Think protein & veggies. Try this recipe: 4-5oz Wild salmon, lean beef or any other protein of choice. Add 1-2 cups of any veggies. For higher fiber I love artichoke hearts, broccoli, cauliflower, brussels or hearts of palm. Add in more beans, lentils or sweet potatoes to keep that fiber climbing and provide you with proper energy needed carbs. The salmon or beef will provide you with healthy fats, and protein. Veggies and other carbs give you fiber.

Real Talk: Why Calorie Counting Doesn’t Work Here

100 calories from a cookie and 100 calories from lentils are processed completely differently by your body—especially when insulin sensitivity is compromised. And if you've been around here for a while, you know I'm always going to tell you "RESTRICTIVE DIETS ARE OUT. ALL FOODS COUNT!" But that being said, I want you to prioritize getting in those hormone-supporting, blood sugar-balancing, high protein foods that fuel your body - and then enjoy that cookie!

Here’s the difference:

High-glycemic foods (like sugar or ultra-processed snacks) spike your blood sugar fast → spike insulin → store more fat → crash → crave more.
Balanced meals with protein, fat, fiber, and smart carbs stabilize blood sugar → steady insulin → burn more fat → fewer cravings → more energy.

Midlife metabolism is all about regulation and response—not restriction.

How to Start Balancing Blood Sugar (Without Losing Your Mind)

This isn’t about overhauling everything overnight. It’s about layering in what works—and dropping what doesn’t.

Start here:

✅ Eat a protein-rich breakfast within an hour of waking (30g+).

✅ Take a 10-minute walk after meals—no fancy gear, just movement.

✅ Build your plate around Protein, Fat, Fiber (PFF).

✅ Stop skipping meals. It spikes cortisol, which spikes blood sugar.

✅ Prioritize strength training 3–4x/week.

Here's The Bottom Line

Midlife fat loss isn’t about punishing your body or hacking your metabolism—it’s about supporting it.

And the most supportive thing you can do? Prioritize blood sugar regulation. Because when your blood sugar is stable, your cravings chill out. Your energy comes back. Your mood stabilizes. Your body stops holding onto fat like it’s saving up for winter.

Counting calories might give you short-term results. But managing blood sugar gives you long-term transformation.

So ditch the diet math. Ditch the guilt. And start building meals and habits that actually work with your midlife metabolism—not against it.