Wired but tired? What every midlife man should know about stress and blood sugars
- Rebecca Hills
- Aug 5
- 3 min read
Many men in midlife carry stress quietly – balancing work, relationships, finances and health without really pausing to notice the impact.
One of the more overlooked effects of long-term stress is how it alters eating habits – and how those habits, in turn, affect your blood sugar and long-term metabolic health.
Stress eating is different from comfort eating
When we talk about stress eating, it’s often framed as comfort eating or reaching for ice cream in front of the TV.
But for many men, it looks different – and often goes unnoticed.
You might:
Skip breakfast or lunch because you're busy
Graze on crisps, biscuits or toast at odd times
Rely heavily on caffeine to power through the day
Eat most of your calories late in the evening
Grab food on the go without thinking much about it.
These patterns are often stress responses – not lack of willpower. When your system is in ‘survival mode’, it’s common to crave quick fixes and reach for whatever’s easiest.
Cortisol, cravings and quick fixes
When you’re stressed, your body releases cortisol – a hormone that increases your appetite and makes you crave sugary or starchy foods.
Cortisol also interferes with insulin, the hormone that helps manage blood sugar.
Over time, this creates a situation where your body:
Stores more fat, especially around the middle
Has stronger cravings for sweet or high-carb foods
Struggles to regulate energy – leading to crashes and fatigue.
It’s easy to find yourself stuck in a loop: tired and stressed, so you reach for something quick – but it only makes you feel worse later on.
The blood sugar rollercoaster
Skipping meals or eating erratically can lead to big dips and spikes in your blood sugar.
Here’s what that might look like:
You skip breakfast – blood sugar dips
You grab something sugary mid-morning – blood sugar spikes
You crash a few hours later – cue more tiredness, irritability and cravings
By evening, you’re exhausted and reaching for comfort food or snacks
These fluctuations can affect mood, focus, sleep and even hormones like testosterone – especially in midlife, when the body is already undergoing change.
What to do instead (without adding more stress)
This isn’t about dieting or cutting things out.
It’s about making sure your body gets the kind of energy it can actually use, at the right times.
Start small with these practical shifts:
Create a steady eating rhythm
Aim to eat every 4–5 hours, with a mix of protein, healthy fats and fibre. Even a simple breakfast or balanced snack makes a difference.
Have go-to meals and snacks on hand
Easy options include boiled eggs, Greek yoghurt with berries, oatcakes with nut butter, protein smoothies or leftovers from dinner.
Ease off the caffeine
One or two coffees is fine – but constant top-ups can make blood sugar dips and cortisol spikes worse. Also, avoid coffee on an empty stomach.
Use non-food stress tools
A short walk, a deep breath, a few minutes outdoors or even cold water on the wrists can calm your nervous system without sending you to the snack cupboard.
You don’t need to be perfect
No one eats perfectly – especially when life is full-on.
But a bit more awareness around how stress is driving your eating patterns can make a big difference to your energy, weight and overall wellbeing.
By learning to work with your metabolism – not against it – you can feel more in control again.
Ready to support your metabolic health?
If stress is showing up in your eating habits, your waistline or your energy levels, you’re not alone – and you don’t need to figure it out on your own.
I work with men in midlife to rebalance blood sugar, improve energy and feel more in charge of their health.
Please do get in touch if you'd like me to help.
Disclaimer
The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.
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