Keeping the Peaks Low & the Good Vibes High
HOW INSULIN SETS THE TONE FOR HORMONES, DIGESTION & MOOD
Holiday Season Equals Sugar Season, But You’re Not Powerless
December brings festive drinks, cookies, pies, charcuterie boards, late nights, and stress. It is the perfect storm for blood sugar dysregulation.
But here’s the truth. You can absolutely enjoy the season and still support your body. This month, we’re diving into how blood sugar works, why insulin balance is crucial, and simple strategies to reduce holiday spikes and crashes.
Why Blood Sugar Regulation Matters More Than You Think
Most people associate blood sugar only with diabetes. In reality, blood sugar regulation is one of the central pillars of whole body wellness.
When your blood sugar is stable, you experience:
• Steady energy
• Stable mood
• Better digestion
• Fewer cravings
• Hormone harmony
• Improved sleep
• Lower inflammation
When it is unstable, think rollercoaster energy, brain fog, irritability, afternoon crashes, cravings, poor sleep, anxiety, bloating, and more.
Let’s break down why this happens.
How Insulin Works: Your Body’s Sugar Traffic Controller
The Pancreas Sends Out Insulin
Every time you eat carbohydrates, your blood sugar rises. To bring it back down, your pancreas releases insulin, a hormone that helps shuttle sugar out of your bloodstream and into your cells where it can be used for energy.
Insulin’s Job
Insulin works to lower blood sugar, move glucose into cells, store excess sugar in the liver and muscles, keep you out of the stress hormone zone, and support hormone homeostasis.
The Holiday Problem
When we consume high sugar meals, pastries, alcohol, or go long periods without eating, insulin is forced to work on overdrive. Over time, this can lead to insulin resistance, where cells stop responding properly. The body then produces even more insulin, creating a cascade of imbalance.
The Cascading Domino Effect of Poor Blood Sugar Regulation
When insulin spikes and crashes repeatedly, the effects ripple throughout the body.
Hormones and Mood
Higher cortisol levels, increased anxiety, irritability, mood swings, and intensified PMS are common.
Sleep Disruption
Blood sugar dips can trigger adrenaline release, leading to waking between 2 and 3 a.m., difficulty falling asleep, and restless nights.
Digestion
Poor blood sugar balance can increase bloating, slow gut motility, reduce stomach acid, intensify cravings for quick energy, and contribute to gut inflammation over time.
Metabolic Consequences
This is not just about diabetes. Chronic blood sugar dysregulation contributes to PCOS, thyroid imbalance, high cholesterol, fatigue, inflammation, and skin conditions such as acne, rosacea, and premature aging.
This is why blood sugar balance is foundational to everything we work on at Root and Regulate.
The Good News: You Have Control, Even During the Holidays
Here are some of the easiest and most effective strategies to reduce blood sugar spikes while still enjoying the season.
Start Your Day with Protein
Aim for 25 to 35 grams of protein in the morning to support stable energy and reduce cravings.
Add Movement After Meals
A 10 to 15 minute walk helps muscles absorb glucose without requiring large amounts of insulin.
Don’t Show Up Ravenous
Having a protein rich snack before gatherings can prevent overeating sugar heavy foods.
Pair Your Treat with a Meal
Dessert after dinner is far gentler on blood sugar than dessert on an empty stomach.
Don’t Fear Carbs, Build a Balanced Plate
Every carbohydrate should be paired with protein, fiber, and healthy fats.
Stabilize Your Stress
High cortisol raises blood sugar even without food. Breathwork, slow mornings, journaling, and honoring your body’s pace make a meaningful difference.
What Happens When You Stabilize Blood Sugar
When your blood sugar is supported and steady, the entire body responds. Within one to two weeks, many people notice deeper, more restorative sleep and more stable moods throughout the day. Energy becomes consistent instead of crashing in the afternoon. Cravings, especially for sweets, begin to fade as the body stops chasing quick fuel.
Digestion often improves as bloating and discomfort decrease. Skin may appear clearer and calmer. Hormones begin regulating more predictably, inflammation lowers, and daily stress feels easier to manage. Your body shifts out of survival mode and into a state where it can truly heal, rebuild, and thrive.
This is what true root cause wellness looks like.
This newsletter is meant to give you the foundation to make empowered, supportive choices this month. You can enjoy the holidays and support your body without extremes or guilt. If you would like personalized nutrition guidance, a functional plan, or deeper support, I am here for you.
Rooted in balance, guided by nature.
With care,
Mandi
