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Best Practices for Balancing Blood Sugar During Adrenal Recovery

Best Practices for Balancing Blood Sugar During Adrenal Recovery

June 07, 20253 min read

If you're trying to recover from adrenal fatigue and still feel tired, anxious, or crave sugar all the time—your blood sugar might be the hidden culprit.

It surprises a lot of women when I tell them that balancing blood sugar is one of the first things we focus on in adrenal recovery. 

Why? 

Because your adrenals and your blood sugar are best friends—when one is stressed, the other is too.

Let me walk you through why this matters and how you can start balancing your blood sugar today, in simple steps.

Best Practices for Balancing Blood Sugar During Adrenal Recovery

Wait—what is blood sugar anyway?

Think of blood sugar as the amount of sugar (glucose) in your blood at any given time. Your body gets glucose from the foods you eat, especially carbohydrates like bread, pasta, fruits, and sweets. Your body uses this sugar for energy.

But here’s the thing: when your blood sugar spikes too high or drops too low, it stresses your body out. Your brain sees it as an emergency.

Guess who steps in to fix the emergency? Yep. Your adrenal glands.

Best Practices for Balancing Blood Sugar During Adrenal Recovery

The blood sugar-adrenal connection

Every time your blood sugar drops too low, your adrenal glands release cortisol and adrenaline. These hormones help raise your blood sugar back up so your brain can keep working.

But if this keeps happening over and over again, your adrenals get worn out.

That’s why people with adrenal fatigue often experience:

  • Intense sugar cravings

  • Mood swings

  • Shakiness if meals are skipped

  • Energy crashes in the afternoon

  • Trouble sleeping (especially waking up between 2–4 a.m.)

How to balance your blood sugar (and protect your adrenals)

This doesn’t mean cutting out all sugar or carbs. It means giving your body steady fuel in a way it can handle. Here’s how:

Best Practices for Balancing Blood Sugar During Adrenal Recovery

1. Eat balanced meals

Every time you eat, include:

  • Protein (chicken, eggs, Greek yogurt, legumes)

  • Healthy fats (avocado, nuts, olive oil)

  • Fiber-rich carbs (vegetables, fruits, oats, sweet potatoes)

This trio slows down how quickly sugar enters your bloodstream and helps avoid spikes and crashes.

Best Practices for Balancing Blood Sugar During Adrenal Recovery

2. Eat regularly

Aim to eat every 3–4 hours. Skipping meals or going too long between meals can cause your blood sugar to dip, stressing your adrenals.

Best Practices for Balancing Blood Sugar During Adrenal Recovery

3. Avoid “naked carbs”

This means don't eat carbs by themselves (like a banana or toast alone). Pair them with protein or fat. For example:

  • Banana + almond butter

  • Toast + avocado and egg

  • Apple + a handful of nuts

4. Start your day with protein

A high-protein breakfast helps stabilize your blood sugar for the rest of the day. Try eggs, a smoothie with protein powder, or Greek yogurt with berries and seeds.

Best Practices for Balancing Blood Sugar During Adrenal Recovery

5. Be smart with caffeine

Drinking coffee first thing on an empty stomach can spike your cortisol and blood sugar. Have it after you eat to protect your adrenals.

6. Get moving (gently)

Movement helps your cells use glucose better. After meals, go for a short walk. Gentle movement supports blood sugar balance and improves energy without overtaxing your adrenals.

Best Practices for Balancing Blood Sugar During Adrenal Recovery

But…what about sweets?

You don’t have to give up everything you love – You just have to be mindful:

  • Have sweets with a balanced meal, not on an empty stomach

  • Choose treats with some fat or fiber (like dark chocolate with nuts)

  • Don’t use sugar as a fix for energy crashes — use real food and rest

Real talk: this takes practice, not perfection

Balancing blood sugar is not about doing everything perfectly. It’s about listening to your body, noticing how food affects your energy, and making changes that feel doable.

You don’t have to figure it out alone. Below is a simple guide that walks you through the steps to stabilize your blood sugar and start healing your adrenals.

Download my free Adrenal Recovery Protocol

Inside, you’ll get guidance on implementing a healthy daily routine, foods, pairing and timing for meals.

Your body is wise. It just needs the right support to come back into balance.

Let’s start there—together.

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