When it comes to health, there’s one thing that’s often overlooked, yet plays a key role in how we feel every day – our blood sugar levels, also known as blood glucose. Many of us associate blood sugar with diabetes, but the truth is that regulating your blood sugar affects much more than your weight or your risk for chronic disease. It affects you mental clarity, disposal, energy levelsand even how you experience stress and worry.
This is why content creators like Glucose Goddess have gained popularity recently. She has sparked a movement around blood sugar regulation with easy-to-understand tips for managing your levels for optimal health.
But I’m not here to tell you to give up sugar. I’m here to suggest that we need to take a balanced approach where you can enjoy the foods you love while still managing your blood sugar in a way that doesn’t feel restrictive or overly complicated.
Here is a look at why regulating your blood sugar is so importantand how you can incorporate some of Glucose Goddess’ advice without going overboard.
- Why regulating your blood sugar is so important
Most people think that regulating blood sugar is mainly about weight loss, but it is much more than that. For many, the most immediate and noticeable benefits of maintaining stable blood sugar are mental clarity, reduced stress, reduced cravings, and feeling more energized throughout the day. It’s common to experience brain fog, mood swings, and anxiety when your blood sugar levels rise and fall throughout the day.
In fact, studies have shown that managing blood sugar can significantly reduce stress levels! One study found that people who kept their blood sugar in a healthy range experienced less stress, thanks to more balanced cortisol levels and consistent energy throughout the day. Additionally, keeping your blood sugar stable can improve cognitive function and reduce brain fog. You’ll feel sharper and more focused when your body isn’t fighting against sudden spikes and crashes of glucose. That clear feeling is more than enough reason for any of us perimenopausal moms to wake up and lean over.
For me, this mental clarity has been a game changer. When I’m not on a blood sugar roller coaster, I can think more clearly, my stress levels drop, and I’m more productive throughout the day. Who doesn’t want that?
- The Glucose Goddess Approach (Without Exaggeration)
You may have heard of the Glucose Goddess, who advocates some very specific ways to regulate your blood sugar. Her methods are backed by science and can be very effective, but for some of us, they can feel a little overwhelming or limiting. While it’s tempting to go “all in,” the key is to find a balance that works for you and doesn’t make you feel like you’re missing out on the foods you love.
Let’s break down some key tips from the Glucose Goddess and how you can use them in a balanced way that allows you to enjoy your life, your meals, and even your foot treatments — all while keeping your blood sugar under control.
Glucose Goddess Tip: Skip the sweets at breakfast and start with protein
What It Says:
The Glucose Goddess recommends skipping sweets in the morning and starting your day with a protein-rich breakfast. This helps prevent a blood sugar spike in the morning, which can set you up for a day of cravings and crashes.
What I’m saying:
I totally agree that starting with protein is a great way to keep your blood sugar steady throughout the day. I recommend 15 grams of protein before a heavy lifting session, add 15-30 grams of carbs if cardio is involved. This could be a protein shake with a scoop of protein powder and 1/2 a banana. Then be sure to enjoy a balanced breakfast to replenish glycogen stores and repair those muscles. I recommend clients put in 20-40g of protein plus 30-60g of carbs and 10-20g of fat. It doesn’t have to be overly complicated, although if you’re not tracking macros, that means including a protein source, a healthy fat, and a complex carbohydrate.
This balanced approach keeps blood sugar stable and keeps you feeling full for longer. Not sure where to start? Use mine 4 Week Protein Meal Guide for ideas on how to incorporate more protein into your meals in a super easy way and check out my latest blog post at family meals for quick balanced meals on busy nights. .
Dr. Sara Gottfried, a leading expert on women’s health, says, “When you start your day with stable blood sugar, you’re less likely to have sudden cravings for sugary snacks to compensate for the impending sugar crash.” In my experience personally and with clients, this is true whole day. Balancing meals and snacks helps curb cravings and keeps you satisfied.
Glucose Goddess Tip: Eat fiber before your meal
What It Says:
The Glucose Goddess advises eating fiber before your meals, as fiber helps slow the absorption of sugar into your bloodstream, preventing blood sugar from spiking.
What I’m saying:
Yes, fiber is amazing for regulating blood sugar. Indeed, aiming for 25 grams of fiber per day it can do wonders for your blood sugar, digestion and overall health. But you don’t have to make it too complicated. Start with something simple, like snacking on vegetables while you cook or adding a small side salad to your meals.
I personally like to eat raw carrots, cucumbers or peppers while making dinner. It’s an easy way to increase your fiber intake, feel full and avoid mindless snacking.
Research shows that increasing your fiber intake by just 12 grams a day can lead to weight loss of up to four pounds over time, in addition to blood sugar control benefits.
While there’s also fiber found in some whole grains like oatmeal and rice, as well as legumes, if you were to just focus on adding an extra 12 grams of fiber through vegetables, here’s what it might look like:
- Add 1 cup of cooked broccoli (5 grams of fiber) to your protein-packed dinner plate.
- Toss 1 cup of spinach (1 gram of fiber) and 5 cherry tomatoes (1 gram of fiber) into your eggs in the morning.
- Pack your salad at lunch or pack a snack plate to include a carrot (2 grams of fiber), a bell pepper (2 grams of fiber), and a cup of chopped cucumber (1 gram of fiber)
Instead of cutting foods out of your meal plan, add more fibrous foods like this simple list to the foods you love and you’ll find more balance naturally.
Glucose Goddess Tip: Move after a meal to lower blood sugar
What It Says:
One of Glucose Goddess’ signature tips is to get moving after one of your meals, whether it’s a walk or some light physical activity. This helps lower blood sugar levels by encouraging your muscles to use glucose instead of storing it.
What I’m saying:
Moving around after meals is definitely helpful, but it’s even more important to just find ways to stay active throughout your day. Whether you’re walking more together as a family, getting outside to reset during your day, or prioritizing strength training consistency is key.
What you need to increase your movements during the day:
- Go for a ten-minute walk after lunch.
- Do 10 air squats after a meal. Repeat every 45 minutes for the same benefits as a 10-minute walk!
- My walking pad it has helped me get more movement during the work day and I can tell you it all adds up!
- Invest in a good set of weights like the Bowflex weights I recommend to my clients to help you get motivated to stay moving as well.
- These are my wants trainers that I spend miles and miles walking around my neighborhood.
This summer, I enjoyed treats without worrying about weight gain because I stayed consistent with my workouts, walked more than usual, and focused on getting enough protein in my meals. It’s about making exercise a part of your lifestyle, not a chore you feel guilty about skipping once or twice.
- A balanced approach to blood sugar regulation
The advice from Glucose Goddess is effective, no doubt. But like anything in health and wellness, it’s important to make it work for your life. Blood sugar regulation doesn’t have to be restrictive or stressful. Here are some basic principles to keep things balanced:
- Eat balanced meals: Aim for a mix of protein, healthy fats and complex carbohydrates at each meal to keep your blood sugar stable.
- Make fiber a priority: Get your daily fiber intake by adding simple high-fiber foods like vegetables, whole grains, and legumes to your diet.
- Move consistently: Find ways to stay active every day, whether it’s walking, working out, or just moving more throughout the day.
- Don’t be too restrictive: It’s okay to enjoy the foods you love—just find a balance and be mindful of how often you indulge.
- Bottom Line: Simple Blood Sugar Attacks for Healthier
Incorporating these tips doesn’t mean you have to give up your favorite foods or completely overhaul your lifestyle. By keeping things balanced, focusing on protein, fiber and movement, you can manage your blood sugar without feeling deprived or overwhelmed.
The benefits of stable blood sugar go beyond weight loss. They include mental clarity, reduced stress and more stable energy levels. Start small, make gradual changes, and notice how much better you feel when your blood sugar is stable throughout the day.
Ready to get your blood sugar under control and start feeling better?
Download my free guide to help you regulate your blood sugar, keep your energy steady, and manage your mood with these simple blood sugar spikes.
