The Midlife Trifecta: Sugar, Caffeine & Wine

“I’m not addicted,” she laughed. “I just really need my morning coffee, my 3pm chocolate, and my wine at night.”
We both smiled — because honestly, who hasn’t been there?
These little rituals feel normal as they are ingrained in many western cultures around the world.
Right now I’m travelling through France (my mother’s side of the family is French), and the ingrained culture here of café, croissants and wine with dinner at night is even stronger than New Zealand! It’s simply not questioned.
These rituals are how we power through our days and wind down our nights. But what if the very things helping us cope are also the reason we feel tired, wired, and foggy?

This isn’t about guilt or perfection — it’s about understanding how the everyday things we rely on (sugar, caffeine, and alcohol) can quietly hijack our hormones and energy — and what to do about it.

Caffeine: The False Energy Hero

Most of us start our day with caffeine — and it does give a quick lift. But during perimenopause and menopause, when cortisol (your main stress hormone) is already on overdrive, caffeine adds fuel to the fire.

Here’s what’s happening behind the scenes:

• Caffeine spikes cortisol, keeping our body in “alert” mode.

• Elevated cortisol disrupts sleep, increases belly fat, and worsens anxiety.

• It can also interfere with oestrogen metabolism, amplifying symptoms like hot flushes, night sweats, and that “wired but tired” feeling.

Try this: If you wake up exhausted and need caffeine to function, it’s your hormones calling for a reset — not another shot of espresso. Start your day with water, a walk, or a protein-rich breakfast before your coffee. Even moving your caffeine to after food can make a huge difference.

Alcohol: The Nightly “Relax” That Isn’t Relaxing You

A glass of wine (or two) can feel like a well-earned treat. Don’t I know it! When I was working in the advertising industry we even had an alcohol trolley coming around each day at around 4.30pm. Each day! Although I tried to resist to begin with, it became irresistible to finish the day with a glass of something on my desk!
We all know it helps us to switch off, feel social, and unwind after a long day. But during midlife, our liver is already working harder to process fluctuating hormones — and alcohol adds to the load.

Here’s what happens when you pour that pinot:

• Alcohol temporarily raises oestrogen levels and spikes blood sugar.

• Our liver prioritises clearing alcohol over balancing hormones.

• It disrupts REM sleep, worsens night sweats, and triggers 2am wake-ups.

And because alcohol lowers inhibition, it also makes those “I deserve this” sugar or carb cravings more likely to win.

Try this: Swap the nightly glass for a kombucha, herbal tea (you can have those cold too), or sparkling water with lime for a week and notice how your sleep, skin, and mood change. Many women are shocked at how much calmer their body feels without that daily hit.

Sugar: The Comfort Culprit

Sugar gives an instant mood lift — that’s biology, not weakness. It spikes dopamine, our “feel-good” chemical, which is why it’s so addictive. But for us in menopause, blood sugar swings are more dramatic.

Each spike and crash drives cortisol up and depletes our energy reserves. The result?

• Afternoon crashes

• Increased belly fat

• Mood swings

• Brain fog

• More intense hot flushes

When oestrogen is lower, your body can’t buffer these sugar swings as effectively — meaning that “harmless treat” might be setting off a hormonal rollercoaster.

Try this: If you really need that sugar hit, then pair carbs with protein and fat (e.g. apple + nut butter, dark chocolate + almonds). This slows sugar absorption and keeps your energy stable. Also if you haven’t read my previous blog on carbs, here it is. Processed carbs are the equivalent of sugar.

The Cycle: Tired → Caffeine → Sugar → Wine → Repeat

This trio — caffeine, sugar, alcohol — can easily become a loop:
- You’re tired, so you reach for caffeine.
- You crash mid-afternoon, so you reach for sugar.
- You’re wired at night, so you pour a drink.

It’s a socially accepted cycle — even celebrated — but it keeps your hormones in survival mode. Breaking it doesn’t mean cutting everything out forever; it means giving your body a break long enough to remember what balanced energy feels like. And that renewed energy can take you to some beautiful places!

Awareness, Not Guilt

As women, we are hired wired for guilt! So this is definitely not about restriction, rules or guilt — it’s about awareness. Once you understand what’s happening in your body, you can make choices that serve you better.

That might mean fewer coffees, more protein breakfasts. Less wine, more wind-down rituals. A little sweetness, balanced with nourishment.

Because midlife isn’t about deprivation — it’s about designing energy that lasts.

Put the mask on you first, make choices that support your body and thrive again!

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