If you’ve ever felt like your body just isn’t responding the way it used to — like fat loss feels harder, your cravings are out of control, and your sleep is all over the place — blood sugar could be the missing piece. Here is the The Simple Blood Sugar Fix For Fat Loss, Sleep, and Cravings
In Part 1: The Blood Sugar Strategy That Changed My Life, I shared how eating balanced meals completely changed my body and energy. And in Part 2: How Unbalanced Blood Sugar Impacts Fat Loss, Cravings, and Energy in Women, we looked at what’s really going on in the body when blood sugar is out of control — especially during perimenopause.
Today, I want to show you how to start balancing your blood sugar in a way that’s simple, sustainable, and incredibly effective. No tracking, no cutting carbs, and no extremes required.
By now you’ve probably seen how blood sugar and insulin play a role in everything from fat loss and cravings to sleep, mood, and hormone health (especially in perimenopause). So the question becomes…
How do you actually balance your blood sugar — without tracking apps or cutting all your carbs?
That’s exactly what I’m going to break down for you in this post.
Step 1: Build Your Meals with the Right Foundation
The easiest and most powerful way to stabilize blood sugar is to build meals that create a slow, steady rise — not a spike.
Every time you eat, think:
👉 Protein + Fiber + Fat first
👉 Then add your carbs
This slows digestion, keeps blood sugar from rising too quickly. It also gives your body the nutrients it actually needs to feel full, calm, and balanced.
Try this structure:
Protein: 4–6 oz at every meal (chicken, beef, eggs, turkey, salmon, whey)
Fiber: vegetables like zucchini, greens, peppers, onions, etc.
Healthy Fats: olive oil, avocado, grass-fed butter, nuts or seeds
Complex Carbs: sweet potatoes, rice, squash, fruit — paired properly, not avoided
Step 2: Eat in the Right Order
This is such a small change, but it makes a big difference.
When you eat your food in this order:
1. Fiber
2. Protein and fat
3. Carbs
…you minimize the glucose spike from your carbs — even if you’re eating rice or fruit. It’s one of my favorite tips to share because it’s so easy to do. It also doesn’t require changing what’s on your plate — just how you eat it.
Step 3: Avoid Skipping Meals (Yes, Even Breakfast)
You don’t need to eat every two hours. But going too long without food can set you up for blood sugar crashes and cravings later in the day.
This is especially important in perimenopause, when insulin sensitivity goes down. That is when your body is more reactive to stress (including the stress of under-eating).
Start with a protein-rich breakfast, eat every 3–5 hours, and be mindful of how you feel after meals.
Step 4: Look for These Signs That It’s Working
You don’t need to track every gram of food or watch the scale obsessively to know things are improving.
Instead, look for these changes:
✅ Your energy feels more stable throughout the day
✅ You’re not constantly thinking about food
✅ You can go longer between meals without crashing
✅ Cravings — especially at night — start to fade
✅ You’re sleeping deeper and waking up less
✅ You’re starting to see changes in body comp — less bloating, a leaner waist, and better muscle tone
This Is Exactly What We’re Doing Inside the Blood Sugar Mastery Challenge
If this is all clicking for you and you’re ready to take it deeper, I’d love to have you join me inside the Blood Sugar Mastery Challenge, starting August 4th.
We’ll wear glucose monitors for 2–4 weeks, test meals and habits, and uncover exactly what works for your body.
You’ll get:
✔️ A full meal strategy that supports blood sugar, hormones & fat loss
✔️ Personalized insights from your own blood sugar data
✔️ Accountability + coaching from me
✔️ Handouts, checklists, and guides you can actually use
✔️ A smarter way to approach your body — no tracking, no guessing, no extremes
Your Coach,
Kyra