Why you're REALLY waking up to pee at night #044

January 28, 2026•4 min read

Summary

If you're waking up multiple times a night to use the bathroom — even though you stopped drinking water hours ago — the problem probably isn't your hydration habits. It's your blood sugar.

In this episode, I break down the surprising connection between nighttime urination and metabolic health. When blood sugar is elevated (even slightly — we're not talking diabetic levels here), your kidneys go into overdrive trying to flush out the excess glucose. And because glucose pulls water with it, you end up making more urine overnight — regardless of what you drank.

I also explain the "dawn phenomenon" — why your body deliberately raises blood sugar in the early morning hours, and why insulin resistance makes this worse. Add in declining estrogen (which affects both insulin sensitivity AND bladder tissue), shifting fluid dynamics from high insulin levels, and a stress response that might be spiking your cortisol at night, and you've got a perfect storm for 2 AM bathroom trips.

The good news? This isn't just "getting older." It's a metabolic signal — and it's something you can actually address. I share practical strategies, including how to structure your last meal of the day, why a post-dinner walk matters more than you think, and what to look for if you want to dig deeper into your own blood sugar patterns.

This episode was inspired by a listener question from Angie — and if her frustration sounds familiar, you're not alone.

In this episode, you'll learn:

• How elevated blood sugar causes your kidneys to pull water into your urine (osmotic diuresis)

• Why frequent nighttime urination can be an early warning sign of insulin resistance

• The "dawn phenomenon" — why your body deliberately raises blood sugar while you sleep

• How insulin affects fluid retention (and why you release it overnight)

• The double whammy of menopause: insulin resistance + bladder tissue changes

• Why cortisol might be fragmenting your sleep AND raising your blood sugar

• Practical strategies to reduce nighttime bathroom trips starting tonight

Where to Listen:

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The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.

Chapters

00:00 Introduction to Menopause and Sleep Issues

02:28 Understanding Nighttime Urination and Blood Sugar

03:50 Understanding the Dawn Phenomenon

04:52 Insulin Resistance and Its Implications

05:21 Understanding Insulin and Fluid Retention

07:45 Hormonal Changes in Menopause

10:27 The Role of Cortisol and Sleep

12:50 Practical Solutions for Nighttime Urination

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