A Naturopath’s Guide to Blood Sugar Balance (Without Missing Out On Easter Chocolate)

Easter is one of those times of year where routines soften, chocolate is everywhere, and “just one more bite” becomes the theme of the long weekend.

And while we’re all for enjoying it (fully), there’s a big difference between indulging and ending up stuck on the blood sugar rollercoaster - you know the one: quick highs, energy crashes, cravings, and that slightly off feeling that lingers longer than it should.

To help you navigate it, we spoke with Clinical Naturopath Lauren Lee about how to support your blood sugar, hormones, and energy levels this Easter - without skipping the chocolate.

Meet the Naturopath

To start, can you tell us a little about your work as a naturopath and what you tend to focus on most in the clinic?

As a Clinical Naturopath, I work closely with women and children to help them better understand their bodies so they can implement sustainable habits that support their long-term health.

This often involves taking a deep dive into their health history, analysing key biomarkers (such as blood tests, gut microbiome testing, and hormone panels), and identifying the underlying drivers of their symptoms. From there, I create personalised treatment plans that may include targeted nutritional and herbal support.

The areas that I focus on most in clinic include:

• Hormonal imbalances (irregular periods, PMS, PMDD, PCOS, endometriosis)
• Gut health (bloating, constipation, coeliac disease, SIBO, fussy eaters in children)
• Suspected and diagnosed ADHD

Lauren Lee in clinic. Photograph by @LizKeene.

Blood Glucose Foundations

Blood sugar imbalances can show up in a lot of different ways. What are some of the most common patterns you see in clinic?

We often underestimate the downstream impact that blood sugar imbalances have on our mental, hormonal, and metabolic health. Most people associate blood sugar purely with energy, or with diabetes, but it plays a much broader role.

In clinic, I commonly see two key patterns:

The majority of patients present with low blood sugar patterns, often driven by habits like irregular meal timing, under-fuelling, skipping meals, high stress, or dehydration. This can show up as energy crashes, fatigue, irritability, disrupted sleep (particularly waking overnight), cravings for sweet or salty foods, and feeling exhausted after exercise.

Others present with higher or more unstable blood sugar patterns, often linked to imbalanced meals (typically high in refined carbohydrates), sedentary lifestyles, and chronic stress. This can present as weight resistance, mood fluctuations, energy dips, and difficulty maintaining focus.

Recipe by Yui Yamashita.

There’s been a rise in tools like continuous glucose monitoring. How can this help people better understand their own body and responses?

I love this question! For those that are data driven, visual learners, or just curious about their health, continuous glucose monitoring (CGM) can be an incredibly insightful tool.

It allows you to see, in real time, how your food, exercise, sleep, and stress patterns influence your glucose levels throughout the day, not just at a single fasting time point.

Patients often gain clarity on things like:

• Whether gentle evening movement (walking, yoga) vs high-intensity training works better for them
• How different snack choices either stabilise or disrupt their energy and mood

It provides a clear picture of patterns over time, helping guide more personalised and targeted interventions.

Easter & Blood Sugar

Around times like Easter, when sugar intake naturally increases, what’s actually happening in the body?

We all know that “sugar rush” feeling - when you’ve devoured a sweet treat and feel great… for about 20 minutes.

What’s happening physiologically is a rapid rise in blood glucose, followed by a strong insulin response to bring those levels back down. For some people, that drop can be quite sharp, leading to an energy crash, fatigue, brain fog, irritability, and increased sugar cravings.

When this pattern repeats over a few days (hello long weekend chocolate grazing), it can start to impact mood, appetite regulation, and digestion. You might notice bloating, changes in bowel habits, or feeling constantly hungry despite eating enough.

It’s not about avoiding sugar altogether, it’s about supporting your body so you’re not stuck on that rollercoaster.

Easter goodness from Loco Love

How can people enjoy things like chocolate without experiencing those energy crashes afterwards?

The key is how you eat it, not just what you eat.

A few simple shifts can make a big difference:

• Avoid eating chocolate on an empty stomach - have it after a meal
• Pair it with healthy fats or protein (e.g. nuts, yoghurt) to slow glucose absorption
• Focus on quality and intentional quantity (my go-to is Loco Love - free from refined sugars and packed with delicious cacao, herbs, and spices)

These strategies help flatten the glucose spike and reduce the likelihood of a crash, so you can enjoy it without the slump.

Apple Cider Vinegar

Apple cider vinegar is often recommended for blood sugar support. What role does it actually play in the body?

The acetic acid it contains can help slow gastric emptying (so food leaves the stomach more slowly), which leads to a more gradual rise in blood glucose. It may also improve insulin sensitivity, meaning your cells respond more effectively to glucose.

Clinically, this can translate to fewer spikes and crashes, so more stable energy, reduced cravings, and better appetite regulation. It’s not a magic fix, but it can be a really helpful tool alongside balanced meals and good foundational habits.

Is there a best time to take it, or a simple way to incorporate it into a daily routine?

The most effective time is usually before meals, particularly meals higher in carbohydrates.

This could look like:

• 1 teaspoon diluted in warm water before eating
• Adding it into a salad dressing with olive oil and honey
• Incorporating it into something like SISUU’s fire tonic, which combines apple cider vinegar with herbs and spices that also support digestion

The key is consistency and keeping it simple enough to stick to.

SISUU's Apple Cider Vinegar Fire & Spice Tonic

Hormones & Whole Body Health

How does blood sugar balance influence hormonal health, particularly for women?

Blood sugar balance is one of the most overlooked drivers of hormonal symptoms in women.

When blood glucose is unstable, insulin levels fluctuate, and insulin directly influences hormones like oestrogen, progesterone, and androgens.

Over time, this can contribute to:

• PMS, mood swings, and irritability
• Irregular cycles or ovulation issues
• Acne and androgen excess
• Increased fat storage, particularly around the abdomen

We also see a strong link between blood sugar instability and cortisol (our stress hormone), which can further disrupt sleep, energy, and cycle regularity.

This is why in clinic, I often start with blood sugar as a foundation because it has a ripple effect across the entire hormonal system.

Practical Tools

For someone wanting to support their blood sugar this Easter, what are a few simple, realistic habits they can start with?

Small, realistic habits can make a noticeable difference, without taking away the enjoyment of the weekend!

I’d suggest:

• Start your day with protein (e.g. eggs, yoghurt, protein smoothie) - to stabilise energy early
• Eat meals before sweets, not the other way around
• Include protein, healthy fats, and fibre in each meal
• Get some movement in, even a 10-minute walk after eating
• Stay hydrated, as dehydration can worsen fatigue and cravings
• Use simple supports, like apple cider vinegar before higher-carb meals.

The Takeaway

You can absolutely enjoy Easter chocolate - without the crash, cravings, or energy dips.

It’s not about restriction. It’s about balance.

With a few simple habits and supportive tools, you can feel good through the long weekend - and beyond it.

If you want to chat to Lauren about your own health, blood sugar balance, or creating a personalised plan that works for your body, you can connect with her here.