Why You Should Listen to What the Glucose Goddess Says, But Don’t Make It Harder Than It Has to Be – Sarah Fit

When it comes to health, there’s one thing that often gets overlooked, yet it plays a crucial role in how we feel every single day—our blood sugar levels aka blood glucose . Many of us associate blood sugar with diabetes, but the truth is that regulating your blood sugar affects so much more than your weight or your risk of chronic disease. It impacts your mental clarity, mood, energy levels, and even how you experience stress and anxiety.

This is why content creators like the Glucose Goddess have gained popularity recently. She’s sparked a movement around blood sugar regulation with easy-to-understand tips on managing your levels for optimal health. 

But I’m not here to tell you to abandon sugar. I’m here to suggest that we should take a balanced approach, where you can enjoy the foods you love while also managing your blood sugar in a way that doesn’t feel restrictive or overly complicated. 

Here’s a look at why regulating your blood sugar is so important, and how you can incorporate some of the Glucose Goddess’s tips without going overboard.

1. Why Regulating Your Blood Sugar Is So Important

Most people think blood sugar regulation is mainly about weight loss, but it’s so much more than that. For many, the most immediate and noticeable benefits of maintaining stable blood sugar are mental clarity, reduced anxiety, 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 are spiking and crashing throughout the day.  

In fact, studies have shown that managing blood sugar can significantly lower anxiety levels!  One study found that individuals who kept their blood sugar within a healthy range experienced less anxiety, thanks to more balanced cortisol levels and stable 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 in glucose.  That clear headed feeling is more than enough reason for any of us moms in perimenopause to perk up and lean in.  

For me, that mental clarity has been the game changer. When I’m not on a blood sugar rollercoaster, I can think more clearly, my anxiety levels drop, and I’m more productive throughout the day. Who doesn’t want that?

2. The Glucose Goddess Approach (Without Going Overboard)

You may have heard of the Glucose Goddess, who advocates for some pretty specific ways to regulate your blood sugar. Her methods are allegedly science-backed and can be very effective, but for some of us, they might feel a little overwhelming or restrictive. 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 foods you love.

Let’s break down a few key tips from the Glucose Goddess, and how you can use them in a balanced way that lets you enjoy your life, your meals, and even your leg day treats—all while keeping your blood sugar in check.

Glucose Goddess Tip: Skip the Sweets at Breakfast and Start with Protein

What She Says:

The Glucose Goddess recommends skipping sweets in the morning and starting your day with a protein-rich breakfast. This helps prevent blood sugar spikes first thing in the morning, which can set you up for a day of cravings and crashes.

What I Say:

I completely agree that starting with protein is a great way to keep your blood sugar stable throughout the day. I recommend 15g of protein before a heavy lifting session, add 15-30g of carbs if cardio is involved. This could be a protein shake with a scoop of protein powder and 1/2 a banana. Afterwards though, be sure to enjoy a balanced breakfast to replenish glycogen stores and repair those muscles. I recommend clients hit 20-40g of protein plus 30-60g of carbohydrates and 10-20g of fat. It doesn’t have to be overly complicated though if you’re not tracking macros all this means is to include a source of protein, a healthy fat, and a complex carb. 

This balanced approach keeps blood sugar stable and makes you feel fuller for longer. Not sure where to start? Use my 4-week protein meal guide to get ideas on how to incorporate more protein into your meals in a super easy way & check out my latest blog post on family friendly meals for quick balanced meals on busy nights.  . 

Dr. Sara Gottfried, a leading women’s health expert, says, “When you start the day off by keeping blood sugar stable, you’re less likely to have sudden cravings for sugary snacks to compensate for the approaching blood-sugar drop.”  In my experience personally and with clients, this is true the entire day.  Balancing your meals and snacks helps curb cravings and keeps you satisfied.  

Glucose Goddess Tip: Eat Fiber Before Your Meal

What She Says:

The Glucose Goddess advises eating fiber before your meals, as fiber helps slow down the absorption of sugar into your bloodstream, preventing blood sugar spikes.

What I Say:

Yes, fiber is amazing for blood sugar regulation. In fact, aiming for 25 grams of fiber per day can do wonders for your blood sugar, digestion, and overall health. But you don’t need to make it too complicated. Start with something simple, like snacking on veggies while you’re cooking or adding a small side salad to your meals.

I personally love snacking on raw carrots, cucumbers, or bell peppers while I’m prepping dinner. It’s an easy way to increase your fiber intake, feel full, and avoid mindless snacking. 

Research shows that increasing fiber intake by just 12 grams a day can lead to weight loss of up to four pounds over time, in addition to its benefits for blood sugar control.  

While there is also fiber found in certain whole grains like oatmeal and rice as well as legumes, if you were just going to focus on adding in an additional 12 grams of fiber via vegetables here’s what that could 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) to your eggs in the morning.  

• Bulk up 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 deleting foods from your meal plan, add more fibrous foods like this simple list to the foods you love and you will find more balance naturally.  

Glucose Goddess Tip: Move After One Meal to Lower Blood Sugar

What She Says:

One of the Glucose Goddess’s signature tips is to move after one of your meals, whether that’s taking a walk or doing some light physical activity. This helps lower blood sugar levels by encouraging glucose to be used by your muscles instead of being stored.

What I Say:

Moving after meals is definitely helpful, but it’s even more important to simply find ways to stay active throughout your day. Whether it’s walking more together as a family or getting outside for a reset during your day or prioritizing your strength training consistency is key. 

What you need to turn up your movement throughout the day: 

• Go for a ten minute walk after a meal.
• Do 10 air squats after a meal. Repeat every 45 minutes for the same benefits as the 10 minute walk! 
• My walking pad has helped me to get in more movement through the workday, and I can tell you that it all adds up! 
• Investing in a good set of weights like the Bowflex weights I recommend for my clients helps keep you motivated to stay moving as well.  
• These are my go-to trainers that I spend miles and miles in walking through 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 movement a part of your lifestyle, not a chore you feel guilty about if you skip once or twice.

3. A Balanced Approach to Blood Sugar Regulation

The tips from the Glucose Goddess are 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 a few key principles to keep things balanced:

• Eat Balanced Meals: Aim for a mix of protein, healthy fats, and complex carbs at each meal to keep your blood sugar stable.
• Prioritize Fiber: 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 through walking, working out, or just moving more during your day.
• Don’t Be Too Restrictive: It’s okay to enjoy the foods you love—just find balance and be mindful of how often you indulge.

4. Conclusion: Simple Blood Sugar Hacks for a Healthier You

Incorporating these tips doesn’t mean you have to give up your favorite foods or overhaul your lifestyle completely. By keeping things balanced, focusing on protein, fiber, and movement, you can regulate your blood sugar without feeling deprived or overwhelmed.

The benefits of stable blood sugar go beyond weight loss. They include mental clarity, reduced anxiety, and more consistent 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 take control of your blood sugar 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 hacks.