67. Natural Ways to Lower Blood Sugar: Boost Your Energy, Hormones, and Productivity with Leah Brueggemann
- Brittany Miller
- Aug 6, 2024
- 13 min read
Updated: Dec 23, 2025
If you’re chasing more consistent energy, clearer focus, and a monthly rhythm that doesn’t derail your work or mood, learning natural ways to lower blood sugar is one of the best places to start. This practical guide breaks down why blood sugar balance matters, how it connects with women's hormones, and simple daily strategies—meals, snacks, lab tests, and lifestyle tweaks—that busy entrepreneurs and parents can actually use.
In this episode of the Go Get Great podcast I'm joined by guest Leah Brueggemann. Leah is a Functional Diagnostic Nutrition Practitioner and a Women's Hormone Health Coach helping women get painless periods through working with their menstrual cycle, eating the right nutrition and reducing stress.
If we haven't met yet, I’m Brittany, mom of 5, host of the Go Get Great podcast, and an online marketing strategist for female entrepreneurs. I teach women how to make their entrepreneurial dreams a reality through smart, actionable marketing strategies that get them seen, loved, and paid. Whether you’re eager to DIY your way to success or hire professionals to help you along the way–my goal is to make sure you walk away with the clarity you need to see the results you desire and build a life you love.
Table of Contents
Why balancing blood sugar is the foundation of better energy & hormone health
Think of your metabolism as the engine that powers everything you do—running your business, getting through a to-do list, and showing up for family. When blood sugar is on a roller coaster, that engine sputters: afternoon slumps, midday cravings, mood swings, and nights where sleep feels out of reach. Learning natural ways to lower blood sugar isn’t just about preventing diabetes. It’s about becoming metabolically flexible—able to use carbs and fat for fuel efficiently—so you wake up ready to tackle prioritized work and have the mental bandwidth to be creative.
Most people assume blood sugar issues only show up when you’re “really sick.” The truth is imbalances can start years before a diagnosable condition. Fasting insulin, for example, tends to rise long before fasting glucose or A1C change. That’s why taking small, repeatable steps to naturally lower blood sugar can have outsized benefits for energy, mood, sleep, and hormone balance.
Signs your blood sugar needs attention
Not sure if your blood sugar is off? Here are common signs to watch for that suggest it’s time to focus on natural ways to lower blood sugar:
Afternoon crashes between 1–3 p.m.; reaching for sugary or starchy snacks to pull yourself through.
“Hangry” moments where willpower feels like it disappears.
Difficulty losing weight despite trying various diets.
Only feeling “on” for a week each month while the rest of the cycle is drained by cramps, nausea, or exhaustion.
Waking up tired even after an adequate night’s sleep.
Mood swings or increased anxiety that seem linked to when you eat.
These experiences are not character flaws. They’re biochemical signals. The good news is there are straightforward, natural ways to lower blood sugar that can change how you feel within days and create lasting improvements over months.
Tune into our full conversation for even more insights ↓
An easy plate method to start right now
The most practical place to start with natural ways to lower blood sugar is how you plate your meals. This framework is simple, portable across cultures and cuisines, and prevents blood sugar spikes without calorie counting:
Half your plate: non-starchy vegetables (leafy greens, broccoli, Brussels sprouts, peppers).
Quarter of your plate: a high-quality protein source (chicken, fish, eggs, Greek yogurt, legumes if well-tolerated).
Quarter of your plate: a whole-food carbohydrate or healthy fat (sweet potato, quinoa, a small serving of fruit, or avocado).
Aim for at least 30 grams of protein at each main meal. That number may feel high at first, but it stabilizes appetite, reduces cravings, and lays the groundwork for sustained energy. If that sounds intimidating, start small—add an extra egg, a scoop of Greek yogurt, or a protein shake blended with berries—and build from there.
Breakfasts that set the tone (and natural ways to lower blood sugar before lunch)
Breakfast is a pivot point. What you eat first thing determines whether you ride the blood sugar roller coaster or enjoy consistent fuel all morning. Here are creative, practical breakfasts that follow the plate method and help naturally lower blood sugar:
Scrambled eggs with cottage cheese, sautéed peppers and onions, and a side of berries.
Chicken sausage, eggs over-easy, and a small portion of fruit—prepped on a busy morning or made ahead.
Blended chia pudding: soak chia overnight, blend with a scoop of chocolate protein powder and Greek yogurt, then top with low-glycemic berries.
Warm bone broth if you’re easing into breakfast; pair with a hard-boiled egg or a meat stick for protein.
These options increase protein, add fiber from veggies and berries, and favor lower-glycemic carbs. They’re real-food approaches—simple, nourishing, and effective at naturally lowering blood sugar so you have clear energy for focused work.
Snack smarter: quick options for busy days
Snacking gets a bad rap when options are sugary or empty. But with a few staple items in your bag or fridge, snacks can help you maintain steady blood sugar and keep your productivity high. Here are easy, portable snack ideas that support natural ways to lower blood sugar:
Hard-boiled eggs paired with an orange or a small handful of berries.
High-quality meat sticks (look for clean ingredients) with a piece of fruit.
Small handful of nuts and seeds with a few raw veggies.
Greek yogurt mixed with a scoop of collagen or protein powder and cinnamon.
Leftover dinner proteins (chicken strips, salmon) with raw veggies.
These snacks combine protein, healthy fats, and fiber—three components that reduce glucose spikes and keep hunger in check. Preparing snacks in advance (batch-boiling eggs, portioning nuts, prepping egg-sausage “muffins”) makes it easier to choose nourishing options when time is tight.
The role of supplements (what helps and what won’t replace food)
Supplements can support natural ways to lower blood sugar, but they’re not a substitute for balanced eating and sleep. Here are a few evidence-informed options to consider alongside dietary changes:
Apple cider vinegar: A tablespoon diluted in water before meals may blunt post-meal glucose spikes thanks to acetic acid.
Magnesium: Many adults are deficient. Magnesium supports hundreds of enzyme reactions including those related to blood sugar regulation. Forms like glycinate or malate are often well-tolerated.
Inositol (D-chiro or myo-inositol): Can be helpful for women with insulin resistance or PCOS—best introduced under clinical guidance.
Leah mentioned that you should always check with your healthcare provider before adding supplements, especially if you’re on medications that affect blood sugar. Think of supplements as supportive tools: useful when paired with diet, sleep, stress management, and movement.
How to tell if this is more than day-to-day blood sugar swings
You might wonder: when are blood sugar symptoms normal and when do they indicate a metabolic issue like prediabetes or diabetes? These steps help you and your clinician decide if you need deeper testing:
Request a metabolic panel from your doctor that includes fasting glucose, A1C, and ask specifically for fasting insulin. Fasting insulin often shifts before glucose or A1C.
Track symptoms: frequency of crashes, how quickly you recover after eating, and whether symptoms persist despite attempted dietary changes.
Consider a continuous glucose monitor (CGM) for temporary use if you want objective data on how your body responds to specific meals and stressors. It’s a useful learning tool, not a permanent solution for everyone.
Work with a practitioner who understands functional testing, such as hair tissue mineral analysis, which can reveal mineral patterns tied to blood sugar regulation that blood labs may not show.
These steps can identify insulin resistance early, which is when lifestyle interventions are highly effective. Being proactive is one of the most powerful natural ways to lower blood sugar and protect long-term health.
How hormones interact with blood sugar (why the cycle matters)
Women’s hormones change throughout the month, and those shifts influence how your body handles carbohydrates. Understanding these patterns makes it easier to strategically apply natural ways to lower blood sugar across your cycle.
Here’s a simple overview:
Follicular phase (post-period to ovulation): Estrogen is rising. You’re more insulin-sensitive, so carbs are used more efficiently. Creativity and energy often peak during this phase.
Ovulation: A window of high energy and often higher insulin sensitivity.
Luteal phase (after ovulation to period): Progesterone rises and insulin sensitivity decreases. You may burn more calories and experience higher cortisol, making it a time to emphasize protein and healthy fats and to be stricter about balanced meals.
Period: Energy and appetite patterns may change—listen to your body and prioritize nutrient-dense, soothing foods.
Adjusting your intake—adding more protein during the luteal phase, for example—is a practical, natural way to lower blood sugar while working in harmony with your hormones rather than fighting them.
Learn more about your hormones and how your menstrual phase impacts your life on this episode of the Go Get Great podcast. ↓
Cycle tracking: a simple diagnostic and planning tool
Cycle tracking is more than predicting your period. It’s a diagnostic tool that tells you whether you’re ovulating, how steady your hormones are, and when to use targeted nutrition strategies. For accurate tracking, pair a daily basal body temperature (BBT) measurement with notes on cervical mucus and symptoms. A cheap thermometer and a consistent morning routine can reveal shifts like a 0.4°F rise after ovulation, indicating a luteal phase and guiding when to increase protein or carbs.
When you know which phase you’re in, you can apply natural ways to lower blood sugar in a phase-appropriate way— you can be less restrictive during the follicular phase, add more protein-focused in the luteal phase, and so on.
Postpartum considerations: bring balance back gently
After pregnancy and while breastfeeding, your body needs more protein and minerals to rebuild. For many new mothers, cycling won’t immediately resume—but the foundation you build postpartum affects how smoothly your period and hormones return. Practical postpartum tips that align with natural ways to lower blood sugar:
Aim for an extra ~25 grams of protein per day while nursing (or roughly 1 gram per pound of ideal body weight as a guideline).
Prioritize warm, nourishing meals and easy-to-grab protein-rich snacks (hard-boiled eggs, meat sticks, Greek yogurt).
Hydration and electrolyte replenishment matter—keep a water habit of sipping every time you pass the kitchen.
Ask for help: prep breakfasts, batch-cook protein-rich foods, and use crockpot meals to reduce decision fatigue.
These steps help you restore metabolic resilience and naturally lower blood sugar while supporting milk production and recovery.
Mental health, blood sugar, and why they’re connected
Blood sugar fluctuations influence mood and anxiety. When glucose spikes and then crashes, physiological responses can mimic or worsen symptoms of anxiety and depression. Additionally, in the luteal phase, reduced insulin sensitivity can make the same foods feel more destabilizing than they did earlier in the cycle. That’s why one of the natural ways to lower blood sugar that often gets overlooked is consistent timing and composition of meals—so your brain gets steady fuel, not highs and lows.
If you or someone you love is experiencing persistent mood concerns, it’s wise to explore both mental health care and metabolic evaluation. Addressing blood sugar is not a replacement for therapy or psychiatric treatment when needed, but it can be an important complementary approach.
Testing options: labs and tools that give clarity
Want objective data? Leah says you can use tests that reveal metabolic and mineral status so you can apply natural ways to lower blood sugar with precision:
Fasting glucose and A1C: Standard markers of blood sugar control over short and medium terms.
Fasting insulin: An early indicator of insulin resistance—ask your clinician to add this to a metabolic panel.
Continuous glucose monitor (CGM): A short-term CGM provides immediate, personalized feedback on how food, stress, and activity affect your glucose.
Hair tissue mineral analysis: A functional test that can uncover mineral imbalances impacting blood sugar regulation that blood tests might miss.
Work with a practitioner to interpret these results—data is powerful when you have a plan that translates numbers into action.
Daily routine: a sample day focused on natural ways to lower blood sugar
Here’s a realistic daily plan you can adapt. Use it as a starting point and customize to your appetite, schedule, and cycle phase.
Wake, hydrate: drink a glass of water. If it fits, have warm bone broth or a dilute tablespoon of apple cider vinegar in water.
Within 30 minutes: eat a protein-rich breakfast (e.g., scrambled eggs with cottage cheese, peppers, and berries). Aim for ~30g protein.
Mid-morning: snack if needed—hard-boiled egg and an orange or a meat stick with raw veggies.
Lunch: a big salad or plate with half non-starchy veggies, a quarter protein (grilled chicken or salmon), and a quarter starchy carb or healthy fat (sweet potato or avocado).
Afternoon: hydrate and move—short walks lower blunt glucose spikes and reduce stress.
Snack before the evening: Greek yogurt with protein powder or nuts and fruit.
Dinner: repeat the plate method. Emphasize protein and veggies; eat earlier if you can to support sleep.
Evening: magnesium before bed (glycinate) can help relax and support glucose regulation overnight.
This routine won’t fix everything overnight, but consistent application of natural ways to lower blood sugar will create measurable improvements in energy, mood, and productivity within weeks.
Simple meal prep ideas for busy entrepreneurs and parents
Meal prep doesn’t have to be elaborate to be effective. A little planning goes a long way in applying natural ways to lower blood sugar consistently:
Weekend batch: hard-boil a dozen eggs, roast a sheet pan of mixed vegetables, and cook a tray of chicken sausage or shredded chicken for the week.
Muffin tin eggs: mix eggs, cooked sausage, peppers, and bake in muffin tins. Reheat quickly when needed.
Overnight chia pudding: blend chia with protein powder and Greek yogurt in a jar for grab-and-go breakfasts.
Crockpot meals: soups and stews with a heavy veg and protein focus—portion and freeze for quick reheats.
Small habits—proper portioning, protein-forward breakfasts, and ready-made snacks—are powerful natural ways to lower blood sugar because they eliminate “decision fatigue” and make healthy choices the easiest choices.
Putting it into practice: a 30-day starter plan
If you want structure, try this 30-day framework focused on natural ways to lower blood sugar:
Week 1: Commit to protein at every breakfast (aim for ~30 g). Hydrate first thing. Prep two grab-and-go snacks.
Week 2: Apply the plate method at two meals per day. Add one magnesium supplement at night if appropriate.
Week 3: Track symptoms and energy. If available, request fasting insulin on a metabolic panel. Consider a short CGM trial for data.
Week 4: Adjust based on cycle phase—add extra protein during luteal phase, favour lower-glycemic carbs if you notice post-ovulation sensitivity. Review progress and set the next month’s goals.
These incremental steps make change manageable and sustainable—key to long-term success with natural ways to lower blood sugar.
Small, consistent changes to meals, snacks, and routine can transform monthly energy, mood, and productivity. The goal is metabolic flexibility—not perfection.
How to measure progress (beyond the scale)
Progress is more than pounds. Track these indicators to see if your natural ways to lower blood sugar are working:
Energy stability across the day (fewer crashes).
Improved sleep and waking refreshed.
Reduced cravings and fewer “hangry” moments.
Smoother menstrual cycles, fewer days lost to pain or nausea.
Laboratory improvements: lower fasting insulin, improved A1C, or better CGM metrics.
Celebrate these wins. They reflect meaningful shifts in how your body uses energy and supports your goals at work and home.
Where to get help and who to work with
If you’d like guided support, look for practitioners like Leah who blend functional testing with nutrition coaching—someone who understands fasting insulin, CGM interpretation, and menstrual-cycle-aware nutrition. A coach or practitioner can help you prioritize tests, interpret data, and build a personalized meal plan that works with your schedule.
If you prefer self-directed learning, start with tracking your cycle and following the plate method for four weeks. Notice energy, sleep, and cravings, and then choose one test (fasting insulin or a short CGM) to get objective feedback.
Frequently Asked Questions About Natural Ways to Lower Blood Sugar
How quickly can you expect results when you start focusing on natural ways to lower blood sugar?
You can feel differences in energy and cravings within a few days when you stabilize meals and increase protein and fiber. Significant metabolic improvements (like changes in fasting insulin or A1C) typically take several weeks to months, depending on initial status and adherence.
Is counting calories necessary when focusing on natural ways to lower blood sugar?
No. The plate method focuses on food quality and composition—protein, fiber, and healthy fats—rather than calorie counting. Most people feel fuller and naturally eat appropriate amounts when meals are balanced.
Can apple cider vinegar or magnesium replace dietary changes to lower blood sugar?
No. Supplements like apple cider vinegar and magnesium can support blood sugar regulation but cannot replace consistently balanced meals, sleep, stress management, and physical activity.
Should everyone use a continuous glucose monitor (CGM) to learn how to lower blood sugar?
A CGM can be a powerful learning tool, especially if you want personalized feedback. It’s not necessary for everyone. Simple lab tests, symptom tracking, and consistent plate-based meals are effective starting points for most people.
How does the menstrual cycle affect my strategy for naturally lowering blood sugar?
Estrogen increases insulin sensitivity (easier carb handling) during the follicular phase, while progesterone reduces insulin sensitivity in the luteal phase. Slightly increasing protein and healthy fats after ovulation helps stabilize blood sugar during this less insulin-sensitive window.
What lab tests should I ask my doctor for to assess metabolic health?
Ask for a metabolic panel including fasting glucose and A1C, and specifically request fasting insulin. If available, discuss additional functional tests like a hair tissue mineral analysis with a qualified practitioner to detect mineral imbalances related to blood sugar regulation.
Can balancing blood sugar help with mood and anxiety?
Yes. Glucose spikes and crashes can increase anxiety and mood volatility. Stabilizing meals and avoiding high-glycemic foods can reduce these physiological triggers and improve emotional stability. However, persistent mental health conditions should be assessed by mental health professionals as well.
What’s the best snack to keep in my bag to naturally lower blood sugar on a busy day?
A combination of protein and fiber is best. Hard-boiled eggs, meat sticks with a piece of fruit, or a small container of Greek yogurt with a scoop of protein powder are portable options that blunt glucose spikes and keep you satisfied.
Final thoughts: make small changes that last
Natural ways to lower blood sugar don’t require extreme diets or complicated rules. The most effective steps are simple and repeatable: prioritize protein first, make half your plate vegetables, choose lower-glycemic carbs, prepare high-protein snacks, and pay attention to how your menstrual cycle affects your needs. Combine food changes with hydration, movement, sleep, and targeted supplements when appropriate. Over weeks, these practices compound into better energy, clearer thinking, less mood volatility, and a steadier ability to show up for both work and family.
Start with one meal—your breakfast—and build momentum. Small, consistent wins add up faster than dramatic, unsustainable changes. If you want structured support, consider a health coach or functional practitioner to help you interpret labs, personalize your plan, and keep you accountable.
Your body is designed to be resilient. Learning natural ways to lower blood sugar is one of the most powerful investments you can make in your health, your productivity, and the life you want to lead.
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00:00 Intro
4:45 Identifying your energy levels
9:00 Eating for your plate
12:30 Blood sugar breakfast recs.
15:00 How to tell you need to balance blood sugar
18:00 Supplement options
20:30 How to know if you're diabetic
24:00 Mental disorders and blood sugar
27:00 Hormones are important too
35:00 Snack time tips
39:45 Wrap up
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