Hormones & Blood Sugar for Fat Loss & Energy Postpartum

When it comes to fat loss and sustained energy, it’s easy to get caught up in counting calories, trying the latest fad diets, or pushing through intense workouts. But the truth is, the secret to effective fat loss and lasting energy often lies in something much deeper: healing your hormones and balancing your blood sugar.

As a mom, you’ve likely experienced the rollercoaster of energy levels—some days you're feeling on top of the world, and others, you're just dragging. Many of these ups and downs can be traced back to two main factors: hormonal imbalances and blood sugar dysregulation. These are often overlooked but play a huge role in your ability to lose fat, maintain energy, and feel your best. Let’s dive into how these work together and how you can take steps toward balancing them.

How Hormones Impact Fat Loss & Energy

Hormones are your body’s messengers, regulating everything from metabolism to mood, sleep, and appetite. Several key hormones influence fat loss and energy levels, including:

1. Insulin – This hormone controls blood sugar levels and plays a significant role in fat storage. When insulin is consistently elevated (due to a high-sugar diet, stress, or insufficient sleep), it promotes fat storage, particularly around the belly. Balancing insulin is crucial for fat loss.

2. Cortisol – Often called the “stress hormone,” cortisol helps your body manage stress. However, chronic stress can lead to elevated cortisol levels, which can increase fat storage, especially in the abdominal area. High cortisol can also impact your energy levels, leaving you feeling drained.

3. Leptin & Ghrelin – Leptin is your “satiety” hormone, signaling when you’ve had enough to eat. Ghrelin, on the other hand, is your “hunger” hormone, prompting you to eat more. When these hormones are out of balance, you may feel excessively hungry or have trouble feeling satisfied after meals, making fat loss more challenging.

4. Thyroid Hormones – Your thyroid controls metabolism, and if it’s not functioning properly, it can significantly slow down fat loss efforts and leave you feeling fatigued. Hypothyroidism (an underactive thyroid) can lead to weight gain, sluggish metabolism, and low energy levels.

   
   

Balancing these hormones is key to not only losing fat but also maintaining consistent energy throughout the day.

The Role of Blood Sugar in Fat Loss & Energy

Balancing your blood sugar is one of the most important factors in achieving sustained energy and losing fat. When you consume a meal or snack, your body breaks down carbohydrates into glucose (sugar), which enters your bloodstream. Your pancreas then releases insulin to move that glucose into your cells for energy.

Here’s where things can go awry:

• Blood Sugar Spikes: When you eat a meal high in refined carbohydrates (like white bread, pasta, or sugary snacks without pairing it with enough protein & fat), your blood sugar levels spike quickly. Which leads me to my next point--->

• Blood Sugar Crashes: On the flip side, when blood sugar levels dip too low (often after a spike), you might experience symptoms like fatigue, irritability, and cravings for more sugar or caffeine to get a quick energy boost. This can lead to more insulin spikes and crashes, making it even harder to balance your hormones and lose fat.

How to Heal Hormones & Balance Blood Sugar for Fat Loss & Energy

1. Eat Balanced, Whole Foods Meals: Start by focusing on meals that include protein, healthy fats, and fiber—this will help slow down the digestion of carbohydrates and prevent blood sugar spikes. Aim for whole foods like leafy greens, vegetables, nuts, seeds, lean proteins (chicken, fish, beans), and healthy fats (avocado, olive oil, coconut oil). These foods nourish your body, balance your hormones, and help keep blood sugar steady.

2. Incorporate Low-Glycemic Carbs: Instead of refined carbs, opt for low-glycemic, complex carbs like sweet potatoes, quinoa, and oats. Try to pair your carbs with protein or healthy fats (like adding avocado to your sweet potato) to help keep blood sugar steady.

3. Prioritize Fiber: Fiber helps regulate blood sugar by slowing the absorption of glucose and preventing insulin spikes. Friendly reminder that only plant protein sources also have protein :)

4. Focus on Stress Reduction: Chronic stress is one of the biggest culprits of elevated cortisol levels and what mom isn't stressed? I know you don't have time for a 30 minute meditation every day, but what DOES de-stress you? Find it and do it for 5 minutes - dance parties also count!

5. Get Quality Sleep: Again - I know you're probably not flush in the sleep department, but trying to go to bed a bit earlier and getting the heck of off your phone before bed and try establishing a calming bedtime routine = your hormones will thank you.

6. Move Your Body: Exercise is another great way to balance your hormones. Strength training helps improve insulin sensitivity, while cardiovascular exercise can lower cortisol and improve metabolism. A mix of both, like strength training 2-3 times a week and daily walks, can have a big impact on your energy levels and fat loss.

7. Stay Hydrated: Dehydration can affect your hormone levels and your energy- gross! Drink plenty of water throughout the day and consider adding electrolytes if you’re active or feeling sluggish.

8. Mind Your Meals & Snacks: Instead of having large meals followed by long gaps without eating, try to have balanced smaller meals and snacks throughout the day. This will help keep your blood sugar levels stable and avoid the crashes that lead to fatigue and cravings.

   
   

With consistent effort, the results will show up in how you feel—more energized, less stressed, and moving closer to your health goals. So, the next time you're feeling sluggish or stuck in your fat loss journey, remember: it’s not just about calories or workouts. It's about giving your hormones and blood sugar the balance they need to thrive!

5 Common Breakfast Mistakes Moms Make (and How to Fix Them)

Mornings as a mom are chaotic. Between getting the kids ready, packing lunches, and dealing with last-minute meltdowns, your own breakfast often takes a backseat. But if you’re trying to lose weight, boost energy, and keep up with your little ones, how you start your day matters.

Here are five common breakfast mistakes moms make and simple fixes to fuel your body without adding stress to your morning routine.

1. Skipping Breakfast or Just Drinking Coffee

The Mistake:

You’re running late, so you grab a coffee and call it breakfast. But an empty stomach and caffeine spike set you up for energy crashes, cravings, and mood swings later in the day.

The Fix:

You don’t need a sit-down meal, but you do need something with protein and fiber to keep blood sugar stable. Try a protein smoothie, Greek yogurt with berries, or a boiled egg with avocado toast—easy options that take less than five minutes.

2. Not Eating Enough Protein

The Mistake:

A bowl of cereal or a piece of toast might be quick, but they’re mostly carbs, which digest quickly and leave you hungry again by 10 a.m.

The Fix:

Aim for at least 20-30 grams of protein at breakfast. Some easy, high-protein options:

• Scrambled eggs with cheese and a side of fruit

• A protein shake with almond milk and frozen berries

• Cottage cheese with flaxseeds and a handful of nuts

Protein helps keep you full longer and stabilizes blood sugar, so you’re not reaching for snacks all morning.

3. Letting the Kids Eat But Not Yourself

The Mistake:

You prepare a balanced breakfast for your kids, but you’re so busy managing their chaos that you forget to eat—or you just pick at their leftovers.

The Fix:

Make your breakfast just as much of a priority as theirs. Prep something simple the night before, like overnight oats or egg muffins, so all you have to do is grab and eat.

4. Choosing 'Kid-Friendly' Breakfasts That Leave You Hungry

The Mistake:

Eating the same breakfast as your kids—like waffles, toast, or sugary yogurt—might be convenient, but these don’t provide the balanced fuel you need.

The Fix:

If you’re eating what they eat, make it work for you:

• Add peanut butter & chia seeds to toast for protein and fiber

• Swap sugary cereal for Greek yogurt + granola

• Pair waffles with eggs or a protein shake to balance it out

5. Eating Too Little (Then Overeating Later)

The Mistake:

You try to keep breakfast “light” because you’re focused on weight loss—but by mid-afternoon, you’re starving and end up over-snacking or making poor choices.

The Fix:

Front-loading your day with enough food prevents cravings and overeating later. Focus on a balanced breakfast with protein, healthy fats, and fiber so your energy lasts.

Your Breakfast Sets the Tone for the Day

Skipping breakfast or choosing the wrong foods can leave you feeling tired, cranky, and stuck in a cycle of cravings. But with a few simple shifts, you can start your day feeling full, energized, and in control.

Need easy, high-protein breakfast ideas that fit into your busy mom life? Check out this blog or my shop to see more inspiration and free meal plans.

Creatine For Women: Should Moms Take It?

Creatine is often associated with bodybuilders, but research shows it has major benefits for women—especially for strength, energy, and brain health. If you’ve ever wondered whether creatine is worth taking as a mom, here’s what the science says.

🔬 The Science-Backed Benefits of Creatine for Women

1️⃣ Increases Strength & Muscle RecoveryCreatine helps replenish ATP (your body’s energy source), meaning you can push harder during workouts and recover faster—perfect for busy moms squeezing in quick workouts.

2️⃣ Boosts Energy & Reduces Fatigue

Studies show creatine can help reduce perceived fatigue, meaning you might feel more energized throughout the day (even if your toddler didn’t let you sleep last night).

3️⃣ Supports Brain Function & Mental Clarity

Creatine isn’t just for muscles—it’s essential for brain energy, too. Research suggests it can enhance memory, focus, and mental sharpness, which is a huge win for sleep-deprived moms.

4️⃣ Aids in Hormonal Balance & Mood Support

Women naturally have lower creatine stores than men, and research suggests it may support mood and help regulate stress hormones, which is crucial for postpartum moms dealing with hormone fluctuations.

Should Moms Take Creatine?

✔️ Safe & Well-Researched: Creatine monohydrate (the most studied form) is safe, effective, and backed by decades of research.

✔️ Not Just for Athletes: Even if you’re not lifting heavy, creatine can help with daily energy, brain function, and recovery.

✔️ Easy to Take: Just 3-5g daily (mixed in water or a smoothie) is enough to see benefits.

If you’re a busy mom looking for more strength, energy, and mental clarity, creatine is one of the simplest, most effective supplements you can add to your routine but not REQUIRED :)

Have you tried creatine?