🧠 NU #38 - Blood Sugar, Cortisol & Dopamine: The Hidden Trio Behind Your Child’s Big Emotions

If your child has anxiety, a learning disability or ADHD, you’ve probably seen how their mood and focus can swing wildly throughout the day. One minute they’re happy and calm, the next they’re melting down, bouncing off the walls, or totally checked out.

I work on this intentionally with most of my clients. Why is this happening with our kids?

Behind the scenes, three key systems ( or hormones) are playing tug-of-war: blood sugar/ glucose, cortisol, and dopamine. When they’re out of balance, it’s like your child’s internal “control panel” goes haywire.

Let’s break each one of these down in a more simple manner. 👇

1. Blood Sugar: The Body’s Fuel Gauge

Here's a big question that I ask my clients all this time: " Would you put orange juice in your Ferrari? Of course not! They object instantly to this ridiculous concept. Except, this is what many of them are inadvertently doing to their bodies - not enough fuel or the wrong fuel.

Kids’ brains run almost entirely on glucose (sugar). When they go too long without eating—or eat mostly refined carbs and sugary snacks—their blood sugar spikes, then crashes.

After a crash, the brain panics: “We’re out of fuel!” Cue crankiness, impulsivity, poor focus, and that sudden need for snacks right now.

For kids with ADHD, whose brains already struggle to regulate attention and emotions, these ups and downs hit even harder.

What helps:

• Protein, fiber + a healthy fat with every meal or snack (think eggs, yogurt, nuts, cheese, fruit with nut butter, or a breakfast sandwich).

• Avoid letting more than 3 hours go between meals.

  
  

2. Cortisol: The Stress Hormone

When blood sugar crashes—or when life feels overwhelming—cortisol jumps in. This “fight or flight” hormone keeps your child alert, but when it’s chronically high, it can make them anxious, irritable, or unable to sleep.

Many ADHD kids already live in a near-constant state of “on.” Their nervous system fires easily and takes longer to calm down. Add unstable blood sugar to the mix, and cortisol spikes even higher.

What helps:

• Predictable routines and sleep.

• Deep breathing, outdoor time, and breaks for movement.

• Balanced meals that prevent those blood sugar dips.

  
  

3. Dopamine: The Motivation Molecule

Here’s the ADHD connection. Dopamine is the brain’s “feel good” chemical that drives focus, motivation, and reward. Kids with ADHD have lower baseline dopamine, so they naturally chase things that give them quick hits—like sugar, screens, or excitement.

When blood sugar and cortisol are unstable, dopamine dips even lower. That’s why your child may seem extra drawn to junk food or video games when they’re tired or stressed—it’s their brain trying to self-correct.

What helps:

• Frequent, balanced meals (again—protein is key!).

• Healthy dopamine boosters: music, physical activity, sunlight, fun goals, and positive connection.

• Consistent praise for effort, not just results.

  
  

The Big Picture

Blood sugar, cortisol, and dopamine form a triangle that either supports—or sabotages—your child’s regulation. When one is off, the others follow.

✅ Stable blood sugar = lower cortisol = better dopamine balance. That means fewer meltdowns, steadier moods, and more focus.

Small changes make a big difference. Think “steady fuel, calm body, happy brain.”

Try this simple morning formula:🥣 Breakfast = protein + fiber + color + water

Examples:

• Scrambled eggs, toast, and berries

• Greek yogurt with nuts and fruit

• A smoothie with protein powder, banana, spinach, and almond butter

Here's another simple way to remember what we should & shouldn't eat:

• The foods we choose need to have had a mother or they need to come from the Earth.

• No Bags. No Boxes. No Barcodes.

I understand that shifting the way our kids eat can be a huge challenge. For me, it's one element that is worth the fight. Your child’s brain will thank you — and you’ll likely see a calmer, more focused day ahead.

That's all I have for now. Thanks for reading.

Jen

(Bachelor of Science - Kinesiology)