The Hidden Links Between Childhood Stress, Weight, and Blood Sugar Health

Written and medically reviewed by Serena Benali, Registered Dietitian February 10, 2026

Health is shaped by much more than our day-to-day habits. We all know someone who seems to “break the rules” drinks whiskey every day and lives forever, and we also know the person who eats well, exercises, and still ends up dealing with a serious diagnosis. The point isn’t that habits don’t matter. It’s that health is more complex than a checklist.

As dietitians, we look at health through a wider lens, including nutrition, but also stress load, sleep, routines, access, and the environment someone has lived in over time. Emerging research is helping us understand that early-life experiences and chronic stress exposure can contribute to long-term patterns in metabolism, including weight and blood sugar regulation.

In this article, we’ll connect two evidence-based topics: what Adverse Childhood Experiences (ACEs) can tell us about long-term weight patterns, and how blood sugar works, including why stress and the nervous system matter.

What are ACEs (Adverse Childhood Experiences)?

ACEs are stressful or challenging experiences that happen before age 18. The original ACE questionnaire includes items related to household dysfunction, ongoing conflict, instability, or other difficult family circumstances.

The ACE score is a simple count of yes/no items, where higher scores indicate more categories of early adversity.

This isn’t about labeling anyone’s experience to a number, instead it’s a research tool that can help identify patterns of stress exposure that may influence health outcomes over time.

What the research found: ACE scores and obesity severity can be linked

A 2022 cross-sectional study in a weight management clinic looked at 119 adults with BMI ≥ 25 and examined whether ACE score was associated not only with obesity, but obesity severity. People in the higher ACE-risk group in this study had a higher average BMI than those in the lower ACE-risk group.

Among those classified as Class III obesity, 50% were in the higher ACE-risk group, compared with about 24–25% in the overweight/Class I/Class II groups.

When the researchers looked at the data, they found an association: for each 1-point increase in ACE score, BMI tended to be about 1 point higher.

That’s an association, not proof of cause and effect. It simply points to a potential link between early-life stress exposure and long-term metabolic patterns.

Why early-life stress can influence metabolism

Research has linked higher stress exposure in childhood with a range of health patterns later on, including weight-related outcomes and changes in eating behaviour for some.Physiologically, long-term stress can affect appetite cues, sleep, inflammation, and stress-hormone signaling, all of which can influence metabolism over time.

Knowledge is power here. When you understand what influences your health, you can respond more effectively.

Food is more than nutrients. It’s also comfort and routine. When stress is high, it’s common for eating patterns to shift, whether that’s eating more, eating less, or reaching more often for highly rewarding foods. Over time, that can be one way stress connects to weight and blood sugar patterns.

If stress around food or eating patterns is part of your story, parts work can be a helpful framework. You may like these reads: IFS to Overcome Binge Eating and IFS for Disordered Eating Recovery.

Stress, insulin resistance, and blood sugar regulation

Blood sugar (glucose) is your body’s main fuel source, and insulin helps move glucose from the bloodstream into cells. When cells become less responsive to insulin, that’s insulin resistance, which can contribute to prediabetes and type 2 diabetes over time.

Stress can influence this system in a very real, physical way. When your brain perceives stress, your body releases hormones that help you respond quickly. One effect is that your liver can release more glucose into the bloodstream to provide “ready energy.” That can be helpful in short bursts, but when stress is frequent or ongoing, it can make blood sugar harder to regulate, especially if sleep is disrupted or activity levels change.

This is also why food isn’t the only lever. Two people can eat the same meal and have different blood sugar responses depending on sleep, stress load, medication, movement, hormones, and genetics. If you want a clearer explanation of why certain meals spike blood sugar more than others and how the glycemic index fits in, read our guide on glycemic index and blood sugar control.

If you’re curious about supplements for blood sugar, we break down what the evidence says and what to consider for safety in our blood sugar supplement guide.

Where the nervous system fits in

When we talk about stress, we’re not only talking about mindset. We’re talking about physiology.

Your nervous system is constantly scanning your environment for safety. When it senses pressure, uncertainty, or threat, it shifts into a “get through it” mode. In the short term, that can be useful. In the long term, sustained stress can nudge a lot of body systems in the same direction: lighter or disrupted sleep, stronger cravings, less stable appetite cues, more digestive symptoms, more inflammation, and more variable blood sugar.

This matters because many health changes rely on consistency. When your body is running on high alert, it can be harder to meal plan, harder to cook, harder to feel satisfied after eating, and harder to stick with routines that support steady energy. That’s why nervous system support isn’t separate from metabolic health. It often makes the basics feel more doable.

What does nervous system support look like in real life? It’s rarely complicated. It’s usually small, repeatable actions that tell your body “we’re at ease,” such as creating a steadier sleep rhythm, building transitions between work and home, spending a few minutes outside, adding breathing or grounding practices, eating more regularly, or choosing movement that feels supportive rather than punishing. These aren’t magic fixes, but they can lower the overall stress load your body is carrying, which can support steadier blood sugar and more sustainable nutrition habits.

If you want a gentle, food-neutral starting point, download our free Self-Care Guide which walks you through simple routines and regulation strategies you can actually use.

High ACE score does not set your health in stone

A higher ACE score isn’t a prediction of poor health, and it’s not a cause-and-effect verdict. It simply reflects that someone was exposed to more categories of early-life stress.

Many people with higher ACE scores live healthy, fulfilling lives. The value of knowing about ACEs is awareness: it can help you understand what may have shaped your stress baseline, so you can choose supports that help you feel steadier now. Awareness creates options.

Why working with a dietitian can help

At In Good Nutrition, we believe everyone deserves a dietitian. Nutrition isn’t just about “eating healthy”, it’s a cornerstone of your physical health, mental wellbeing, and emotional resilience.

And in today’s world, it’s also confusing. Blood sugar advice is everywhere. "Rules" contradict each other. It’s easy to feel like you’re either doing it perfectly or doing it wrong.

Working with a dietitian cuts through that noise. We help you make sense of your labs, symptoms, routines, stress load, and preferences, then turn all of that into a clear plan you can actually live with. The goal isn’t restriction or perfection. It’s steadier energy, steadier blood sugar, less food stress, and habits that support you long-term.

You’ll also get something the internet can’t give: personalization. What works for your friend, your coworker, or a random influencer might not work for you. A dietitian helps you find the approach that fits your body and your life, and adjusts it with you as things change.

Meet our team and learn how we work. Ready to get started? Book online!