The Power of Blood Sugar Balancing

Many health-conscious women come to me saying the same thing: “I eat well, I work out, I know what’s healthy and what’s not—but I still don’t feel great.”

From the outside, they look fit and strong. But behind the scenes, they’re struggling. They feel constantly run down. Their digestion is off. Their skin doesn’t glow the way it used to. Menopausal or perimenopausal symptoms are wreaking havoc. Hair feels thinner, sleep is elusive, and energy is low. These are some of the most common concerns I hear—and they all have something in common.

Blood sugar balancing isn’t on their radar. Instead, the focus is usually on counting calories, cutting carbs, or pushing through a workout when they are exhausted. They are not considering the when and how of eating—or the role sleep plays in the equation.

Here’s the truth: blood sugar balance is the missing link. It’s the key to not only looking your best, but feeling your best—from the inside out. When you keep your blood sugar steady, everything shifts: stubborn belly fat becomes easier to manage, energy levels rise, skin brightens, sleep improves, and those frustrating hormonal symptoms ease.

Keeping your blood sugar stable throughout the day isn’t just about avoiding that afternoon crash—it’s about creating lasting energy, better focus, and long-term health. With just a few intentional shifts in your daily routine, you can help your body stay balanced and avoid those highs and lows that leave you feeling drained. Here are my top strategies:

Skip the Fruit First Thing in the Morning

Contrary to popular advice, diving into a big bowl of fruit on an empty stomach isn’t the best move. Fruit is healthy, yes—but when eaten alone first thing, the natural sugars can cause a quick spike in blood glucose. Instead, save fruit for later in the day and always pair it with protein or healthy fat.

Prioritize Protein at Every Meal

Protein helps keep you full, balances blood sugar, and sets the tone for steady energy. Aim to include it at every meal: eggs for breakfast, turkey or roasted chicken for lunch, and salmon or steak for dinner.

Pair Your Sweets with Protein

Want something sweet? Don’t eat it alone. Pairing sugar with protein lowers the risk of a blood sugar spike. For example: apple slices with peanut butter or blueberries with raw almonds. This pairing also helps you stay satisfied until your next meal.

Get Your Heart Rate Up After Eating

Post-meal movement is one of the most effective ways to keep blood sugar in check. Even a brisk 10–15 minute walk after breakfast, lunch, or dinner can help your body use glucose more efficiently and prevent spikes.

Invest in a Glucose Monitor

Every body is unique, and foods affect people differently. Consider investing in a continuous glucose monitor (CGM) like Levels or Nutrisense to learn exactly how your body responds to certain meals. The data can be eye-opening and help you make smarter food choices.

Save Carbs for the Evening

Here’s a surprising one: eating your carbohydrates in the evening may actually benefit your sleep. When your blood sugar is steady throughout the day, enjoying carbs at night can help promote relaxation and support your body’s natural sleep cycles. Think roasted sweet potatoes, quinoa, or whole grains paired with protein and veggies at dinner.

Limit Alcohol (and Choose Wisely)

Alcohol can wreak havoc on blood sugar. If you choose to drink, stick with clean, low-sugar options like tequila with soda water and a splash of lime. Always pair it with food to minimize blood sugar swings.

Give Your Body a Break with Fasting

A 12-hour overnight fast allows your body time to reset and keeps blood sugar steady. For example, if you finish dinner by 7 p.m., hold off on breakfast until at least 7 a.m.

Prioritize Quality Sleep

Here’s one more often-overlooked blood sugar balancing tip: get enough sleep. Poor sleep can increase insulin resistance, making it harder for your body to manage blood sugar effectively. Aim for 7–9 hours of quality rest each night and keep a consistent bedtime routine.

Balancing blood sugar doesn’t require a complete lifestyle overhaul—it’s about simple, sustainable changes that add up over time. By being mindful about when and how you eat, moving your body, and listening to your unique needs, you’ll set yourself up for steady energy, clearer focus, and better long-term health.