Becoming a Sugar Sleuth: What Cleaning Out My Fridge Taught Me About Hidden Sugar

As part of the Sugar Shutdown Challenge, I took my group behind the scenes into my actual kitchen.

Have you ever had one of those moments where you open the fridge, stare at all the jars, sauces, and leftovers, and think, “Wait… when did all this get here?”

That was me the other night — standing in front of my fridge after my daughter’s soccer game, still in my work clothes, determined to tackle what I now call “The Great Sugar Clean-Out.”

It started as part of the Sugar Shutdown Challenge, a group challenge I created to help women reset their relationship with sugar. But as I started actually digging through my own fridge, it turned into something much bigger — a real-life reminder of how sugar sneaks into almost everything we eat… and how freeing it feels when we finally see it for what it is.

Why Sugar Hits Harder During Perimenopause

If you’re in your late 30s, 40s, or 50s, you’ve probably noticed that sugar doesn’t treat you the way it used to. Maybe you get bloated more easily, your energy crashes in the afternoon, or your moods swing like a pendulum.

Here’s what’s going on: during perimenopause, our estrogen and progesterone levels start to fluctuate. Those hormones play a big role in how our bodies process insulin, the hormone that helps control blood sugar. When estrogen drops, our insulin sensitivity can drop too — meaning sugar lingers in our bloodstream longer, leading to energy dips, increased cravings, and fat storage (especially around the midsection).

So when you cut back on sugar, you’re not just doing it for your waistline — you’re helping your hormones stabilize, which supports better sleep, mood, and energy throughout the day.

That’s why this challenge isn’t just about food. It’s about balance, clarity, and learning how to fuel your body so it can finally work with you again.

Step 1: Become a Label Detective

Armed with my “Sugar Sleuth” sheet and a little flashlight (okay, it was just my phone light), I started reading labels out loud — and wow.

So many foods that looked innocent had hidden sugar listed under names like fructose, glucose, sucrose, dextrose, high fructose corn syrup, barley malt, and even cellulose (which I had to ask Alexa about!).

Here’s what I found:

My homemade relish — sugar alcohols.
Cottage cheese — dextrose.
Pickled beets — straight-up sugar.
Store-bought salad dressings and sauces — sugar everywhere.

Even some “healthy” yogurts had more sugar than dessert.

The first lesson? Don’t trust the front of the label. If it says “light,” “healthy,” or “low fat,” that often means added sugar to make up for taste.

Once you know how to spot it, you’ll start seeing sugar hiding in plain sight — pasta sauces, marinades, soups, even your favourite “energy bars.”

Step 2: The Great Fridge Divide

Once I started pulling everything out, I made three piles on my counter:

✅ Keepers – whole foods like eggs, veggies, chicken, cheese, and homemade broth.

🚫 Sugar suspects – jams, sauces, sweet yogurts, juices, and anything I couldn’t pronounce.

🤔 The “Maybe” pile – items like certain dressings or condiments that needed a second look.

By the time I finished, my fridge was half empty — and I was half amazed.

It was kind of like decluttering your closet and realizing you only wear 10% of what’s in there. I realized I’d been feeding my habits, not my hormones.

The emptier fridge actually felt freeing. Cleaner. Calmer. Like a fresh start.

Step 3: Clean Out the Guilt Too

As I sorted through everything, I reminded myself — this isn’t about being perfect.

You don’t have to throw away every single thing with sugar in it. You’re just creating awareness.

This challenge isn’t forever. It’s a reset — a chance to give your taste buds and your body a break. After a few weeks, your cravings naturally go down, your energy steadies out, and you get to decide what’s worth bringing back in.

This is the part I love most: when women start realizing, “I don’t even miss it anymore.” That’s the moment you know your body is recalibrating — not through restriction, but through reconnection.

Step 4: What Sugar Does to Your Hormones (and Why It Matters)

Let’s talk about the behind-the-scenes stuff for a moment.

When you eat sugar, your blood sugar spikes quickly — giving you a temporary “high.” Then insulin rushes in to lower it, which often swings you into a crash. That crash triggers cravings for more sugar, and the cycle continues.

During perimenopause, this rollercoaster becomes even steeper because estrogen helps regulate insulin sensitivity. When estrogen dips, those blood sugar swings get more dramatic — which can look like:

Afternoon exhaustion even after a full night’s sleep
Waking up at 3 a.m. and not being able to fall back asleep
Increased anxiety or irritability
Stubborn belly fat that just won’t budge

And yes, sugar can even make hot flashes worse, because blood sugar spikes can trigger a stress response that raises body temperature.

The good news? You can change all of that — starting with awareness.

Step 5: Restock With Confidence

After the clean-out, it was time to rebuild.

I stocked up on:

Sparkling water with Bubly Drops – zero sugar, full fizz.
Stevia-sweetened ketchup – proof that you don’t have to give up flavor.
Homemade salad dressings made with olive oil, vinegar, and mustard.
Real, whole foods – eggs, chicken, vegetables, cottage cheese (without added sugars!), and healthy fats.

It felt like I was shopping with a new pair of glasses — suddenly I could see what I used to overlook.

And here’s the beautiful part: when your fridge is full of foods that support your energy and hormones, everything feels easier. Decision fatigue goes down, cravings go down, and confidence goes way up.

Step 6: You’re Not Alone in This

When I showed the mountain of “sugar stuff” that came out of my fridge during the webinar, I laughed — partly because it was a little embarrassing, but mostly because it was real.

We all have those mystery jars, half-empty sauces, and forgotten treats tucked behind the lettuce. And guess what? That’s okay.

The goal isn’t to judge yourself — it’s to learn, one label at a time. Every woman who joins this challenge finds her own version of a sugar clean-out. Some start small with just condiments. Others go all-in with the pantry. Either way, awareness is the win.

Step 7: Celebrate Your Wins (Big or Small)

When you finally see that clean, organized fridge — filled with foods that actually support your health — you’ll feel it: relief, pride, maybe even a little empowerment.

You’ll notice fewer mood swings. Better sleep. More energy. And you’ll realize that you didn’t just clean out your fridge — you created space for yourself.

The Sugar Shutdown Challenge isn’t about deprivation. It’s about freedom.

Freedom from cravings. Freedom from confusion. Freedom to feel good again — consistently.

Final Thoughts: Start With One Step

If this sounds like something you need, start today. You don’t need to overhaul everything overnight. Just open your fridge and pick one shelf. Read a few labels. Get curious.

That’s how every big change starts — one small step at a time.

And who knows? You might just find that becoming a “sugar sleuth” is exactly the spark you needed to take back your energy, your mood, and your hormones.

You’ve got this, and I’m cheering you on every step of the way. 💜

— Susie Friesen, FNE, PN1-NC, HPMC

Healthy Body Coaching

Categories: : Challenge