Over 40 with Diabetes? Alcohol Hits Different

Wondering how alcohol fits into your life —managing diabetes, especially now in your 40s, 50s, or beyond?

In Episode 108 of the podcast, I chat with registered dietitian and fellow type 1 diabetic Kelly Schmidt for a candid, real-life conversation about our relationship with alcohol—how we manage it safely, how it's evolved over time, and what it looks like for us now in midlife. Drinking alcohol is a lifestyle choice that can mess with our sleep, weight, and blood sugar control—especially as we get older.

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These are a few takeaways from my own journey—because I know I’m not alone in navigating these questions:

• Can I safely drink with diabetes?

• Why does alcohol seem to hit differently in midlife?

• How do I handle social pressure, or even my own cravings, as my hormones shift?
  

My Personal Story with Alcohol and Aging

I was diagnosed with type 1 at 14, and honestly, alcohol wasn’t something I thought about much early on. By the time I hit my 20s, I had made a quiet promise to myself: I wanted to stay in control. I had watched people around me drink to excess, and I instinctively knew I didn’t want to put my blood sugar — or myself — through that.

Fast forward to my 40s and 50s, and like many women, I discovered wine. Social dinners, book clubs, date nights — wine became my go-to. But here’s the kicker: once I hit perimenopause, I realized that my body wasn’t responding the same way anymore.

The occasional glass of red now sometimes left me waking up at 3 a.m., heart pounding, blood sugar unpredictable, and feeling drained the next day. I used to brush it off, but as I moved deeper into midlife, I realized I needed to rethink my approach.

Why Alcohol Hits Differently As We Age

Alcohol Is a Toxin — And the Liver Knows It

Kelly reminded us that the liver always prioritizes clearing alcohol, meaning it halts its regular glucose production. This can increase the risk of lows — especially overnight — if we aren’t paying attention.

Not All Drinks Are Created Equal Sugary cocktails or sweet wines can spike you short-term, while drier wines or clear liquors have less immediate impact but can still lead to lows later. For Kelly and me, it’s all about quality and awareness — we both now look for low-sugar wines, international labels with fewer additives, or even non-alcoholic options that still let us participate socially.

Learn tips on how to make blood sugar-friendly cocktails and mocktails and ways to enjoy a night out.

Hormones Shift Everything With Diabetes After 40

Lower estrogen in perimenopause and menopause can make us more sensitive to alcohol’s effects. We crave it more (hello, xenoestrogens), but we also tolerate it less. It’s a tricky dance, but knowing why helps you make informed choices without guilt. Alcohol is calorie-dense and stimulates appetite. Metabolism slows with age, and weight gain—especially belly fat—can worsen insulin resistance and complicate blood sugar management.

Hydrate, Nourish, and Set Guardrails

One of our favorite strategies: front-load hydration, eat well before drinking, and set “guardrails” — like only drinking on weekends or limiting to one or two glasses. These simple habits protect our blood sugar, our gut, and our sleep. Alcohol disrupts REM sleep. As we age, sleep already becomes more fragmented. For diabetics, poor sleep leads to worse insulin sensitivity, more cravings, and higher morning blood sugar.

Reflect How Alcohol Hits Differently For You

Alcohol hits us differently as we age with diabetes. What used to be a harmless glass of wine might now spike your sugar, wreck your sleep, and put you at risk of a blood sugar crash.

Here’s what I want you to take away, friend: You are not “bad” if you enjoy a drink. You are not “failing” your diabetes if you want to relax with a glass of wine or a cocktail.

But… you are WISE to pay attention. You are WISE to notice what’s shifted in your body as you age. And you are POWERFUL when you take ownership of your choices — whatever they are.

Learn Six Easy Ways You Can Begin to Prioritize Yourself and Your Diabetes.

Want More?

We cover all of this and much more in Episode 108. Kelly Schmidt and I share our personal stories, practical strategies, and how we coach other women navigating these midlife shifts.

🎧 Listen now: Episode 108 – Real Talk About Alcohol, Diabetes, and Midlife

Let me know: How has your relationship with alcohol changed over the years? What strategies help you feel more balanced, healthy, and in control? Drop a comment below or message me on Instagram — I’d love to hear from you.

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