I want to share with you The Blood Sugar Strategy That Changed My Life today. This is something I still do every single day of my life and the number one strategy I recommend to every client, no matter what stage of the fat loss process they are in.
Back in 2008, I picked up a book by Tosca Reno called The Eat-Clean Diet, and it changed everything I thought I knew about food.
At the time, I was already tracking calories and eating in a deficit — I thought I was doing everything “right.” But despite that, something still felt… off. I didn’t feel energized. The physical results I wanted just weren’t coming. I was stuck.
Tosca’s philosophy was simple:
👉 Eat minimally processed foods
👉 Pair protein and carbs at every meal
👉 Focus on fiber, a little fat, and plenty of protein
This style of eating wasn’t about restriction. It wasn’t about cutting out entire food groups or doing crazy math with every meal. It was about balance. And almost immediately, my body responded. I lost 20 pounds I didn’t even know I had to lose — and I got ripped. My energy skyrocketed, my cravings disappeared, and everything started to click.
That was a turning point for me. This is hands down The Blood Sugar Strategy That Changed My Life. And when I became a personal trainer and nutrition coach in 2010, that balanced, blood-sugar-friendly approach became the foundation of everything I do.
Fast forward to now — and I still get asked the same question almost every week:
“What should I eat in menopause?”
Or:
“Should I be eating differently now that I’m older?”
And my answer? It’s the same as it was back then:
Eat in a way that keeps your blood sugar balanced. Period.
Who Needs to Pay Attention to Blood Sugar?
Honestly? Everyone. But especially:
– women in perimenopause
– anyone trying to lose fat
– women who feel frazzled, wired by tired, or stress 24/7
– women with PCOS
– anyone with high A1c, prediabetes or diabetes
– anyone dealing with insulin resistance, belly fat, brain fog or energy crashes as these are signs that your blood sugar — and your insulin response — might be out of balance.
Let’s Break It Down: What Is Blood Sugar?
When you eat carbohydrates, your body breaks them down into glucose (sugar) in your bloodstream — that’s your “blood sugar.” This is normal and necessary; it’s how your body gets energy.
The problem isn’t that your blood sugar rises — it’s how high it rises and how often.
When blood sugar goes up quickly (hello, sugary coffee drinks, pastries, ultra-processed snacks), your body releases a hormone called insulin. Insulin’s job is to help shuttle that sugar out of your bloodstream and into your cells where it can be used or stored.
But insulin is also a storage hormone — which means:
– when insulin is elevated, your body is in storage mode, not fat-burning mode.
– if you’re constantly spiking your blood sugar (and therefore your insulin), your body is constantly storing.
– over time, this can lead to insulin resistance, fat gain (especially around the belly), and hormone imbalances.
Balanced blood sugar = balanced hormones = better fat loss, energy, mood, sleep, and cravings.
What Does Balanced Blood Sugar Look Like?
Here’s how I coach my clients to build meals:
✅ Protein + Carbs at every meal
✅ Choose complex carbs (think sweet potatoes, berries, quinoa)
✅ Include fiber (veggies, seeds, low-glycemic fruits)
✅ Add a little healthy fat (olive oil, avocado, nuts)
✅ Eat meals at regular intervals — don’t go too long without food
✅ Avoid naked carbs (aka carbs without protein/fiber/fat)
This is the exact strategy that helped me lose 20 pounds without trying, and it’s helped hundreds of my clients feel more energized, less bloated, less foggy, and finally start seeing results that last.
Coming Up Next…
In the next part of this series, I’m going to share:
– Exactly how your blood sugar affects your fat loss
– Why stress, sleep, and caffeine can mess with your glucose levels
– What symptoms to look for if your blood sugar is out of whack
– How to get started tracking your own blood sugar
This approach has worked for me for over 15 years. It’s worked for my clients. And it can absolutely work for you — whether you’re dealing with hormone shifts, stress weight, or just feel like your metabolism is stuck.
Stay tuned for Part 2… and if this is already clicking for you, I’ve got something exciting coming in July. Let’s just say… it involves a blood sugar challenge, real-time coaching, and tracking your own data — all for under $100. Get started with a FREE Bloodsugar Mastery Blueprint here.
Your Coach,
Kyra