How to catch blood sugar imbalances before they become diabetes
Photo by Andrej Lišakov
Most people only think about blood sugar when diabetes — or even prediabetes — is already on the table. And for many, that diagnosis comes as a shock. But by the time your doctor brings it up, blood sugar dysregulation has likely been simmering beneath the surface for years.
Even without a diagnosis, subtle blood sugar imbalances can impact your energy, mood, sleep, hormones, digestion, and focus — often without you realizing what’s driving the symptoms.
In fact, I have yet to work with a client who wasn’t dealing with blood sugar swings in some form. Even those who "eat healthy" can experience imbalances that affect how they feel every day.
Let’s explore why blood sugar balance matters long before diabetes becomes a concern, how to spot the early signs, and the root causes that often get overlooked.
And to clarify: when I refer to diabetes in this context, I’m primarily talking about type 2 diabetes — the most common and most preventable form.
Unlike type 1 diabetes, which is autoimmune and typically diagnosed earlier in life, or type 1.5 (latent autoimmune diabetes in adults or “LADA”), which has characteristics of both types, type 2 diabetes develops gradually over time — and is often preceded by years of blood sugar dysregulation that go unnoticed.
That means we have a powerful opportunity to catch these patterns early and support your health before they progress.
Why Blood Sugar Balance Matters (Even If You Don’t Have Diabetes)
Blood sugar regulation plays a role in nearly every system in your body. When it’s chronically imbalanced, it doesn't just increase your risk for type 2 diabetes — it can impact your day-to-day life and long-term health in powerful ways.
To share a few examples, your cardiovascular system is particularly sensitive to swings in blood sugar. Chronically high glucose levels can contribute to elevated blood pressure and cholesterol, both of which increase your risk for heart disease.
Your brain also depends on steady glucose to function optimally. When blood sugar is unstable, it can lead to brain fog, trouble focusing, and sudden mood shifts. You might feel fine one minute and irritable or anxious the next — not realizing it’s blood sugar, not just stress, behind the shift.
Hormones are deeply intertwined with blood sugar as well. Cortisol, insulin, estrogen, and progesterone all respond to and influence your glucose levels. For many people, symptoms like PMS, fatigue, or irregular cycles can trace back to poor blood sugar regulation.
Sleep is another system that often gets overlooked. If you’re waking up between 2-4 AM regularly, blood sugar dips and cortisol spikes may be at play.
And finally, there’s inflammation — an underlying thread in nearly every chronic condition. When blood sugar is unstable, it sends a stress signal to your body and fuels ongoing, low-grade inflammation.
If you want to feel energized, clear-headed, emotionally balanced, and resilient, then blood sugar is an important foundation of health to prioritize.
Early Signs of Blood Sugar Imbalance
Most people think of blood sugar issues only in terms of high lab markers or diabetes. But imbalances show up long before that point — and often in ways that don’t get flagged as blood sugar-related.
Do any of these sound familiar?
You hit a 3 PM energy crash and find yourself reaching for coffee, snacks, or a nap
You crave sugar, carbs, or caffeine — especially in the afternoon or evening
You wake up around 3 AM and struggle to fall back asleep
You feel dizzy, shaky, or irritable if you go too long without eating
You experience brain fog or trouble concentrating during the day
You feel fine one moment, then suddenly tired, snappy, or "hangry"
These are some of the most common signs I see in practice, and they often show up even when someone is eating relatively well. It’s not about willpower to get through the afternoon slump or to kick your sugar cravings. These are actually signs that you might be experiencing blood sugar imbalances.
Common Root Causes of Blood Sugar Dysregulation
So what’s behind these patterns? Blood sugar dysregulation doesn’t just happen from eating sugar. It’s often driven by small, compounding habits or imbalances that add up over time.
Here are a few I see frequently:
❌ Imbalanced meals: Meals lacking in protein or fat can cause a quick spike in blood sugar, followed by a crash
⏰ Skipping meals or inconsistent eating: Going too long without food (especially breakfast) can throw off your blood sugar rhythm for the whole day
🥞 Relying on ultra-processed foods: Heavily processed foods — especially those high in refined grains, added sugars, and emulsifiers — are designed to be hyper-palatable and easy to overeat, which can send your blood sugar on a rollercoaster
🦠 Gut health issues: Poor digestion and microbial imbalances can interfere with blood sugar regulation, nutrient absorption, and insulin sensitivity
😓 Chronic stress: When cortisol is high, your body produces more glucose and can become more insulin resistant over time
☕️ Too much caffeine or alcohol: Both can impair glucose metabolism, disrupt your appetite cues, and interfere with blood sugar recovery
The good news? These patterns can be addressed. With a few strategic shifts in nutrition, routine, and stress support, your body can start to balance blood sugar more easily — and you’ll feel the difference.
Final Thoughts
Blood sugar imbalances rarely show up overnight. They tend to develop gradually — subtly — until the symptoms become too loud to ignore or a diagnosis finally puts a name to what you’ve been feeling.
That’s why catching the signs early matters.
And it isn’t just about avoiding diabetes. It’s also about reducing inflammation, supporting hormone balance, protecting your heart health, and creating more stable energy, focus, and resilience day to day.
When your blood sugar is more stable, everything else tends to feel more stable too.
Want support in addressing the root causes of your blood sugar imbalances? Apply to work with me 1:1 for a personalized approach to blood sugar balance and long-term metabolic health.
This information is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please visit www.alisonkeiper.com/disclaimer.