7 Things I’d Do Immediately to Balance Blood Sugar and Lose Fat

What if losing fat and improving your metabolic health had less to do with eating as little as possible—and more to do with improving your blood sugar and insulin sensitivity?
In this episode of The BeingBrigid Show, Brigid breaks down 7 science-backed strategies she uses with women to support lower blood sugar, improve insulin sensitivity, reduce inflammation, and lose fat without extreme dieting or calorie obsession. From fiber and protein to meal timing, chewing your food, polyphenols, and strength training, these strategies go beyond the outdated “calories in, calories out” approach and focus on supporting your metabolism as a whole.
What You’ll Learn In This Episode:
Why insulin resistance can impact weight, energy, cravings, mood, inflammation, and metabolic health—even before pre-diabetes or type 2 diabetes
Why a mild caloric deficit may be more sustainable for women than aggressive calorie restriction
How tracking waist circumference and body composition can provide more insight than the scale alone
Why eating 25–30 grams of fiber per day—and getting a variety of fiber sources—can support blood sugar, gut health, satiety, and metabolic health
How to moderate carbohydrates without relying on long-term keto or extremely low-carb diets
Why protein is essential for satiety, muscle preservation, and insulin sensitivity
How meal timing and sleep can influence hunger hormones and blood sugar
Why chewing your food more slowly can support digestion, satiety, and food intake
Which nutrients—including polyphenols, magnesium, omega-3s, and vitamin D—Brigid prioritizes for metabolic health
Why movement throughout the day and strength training are powerful tools for glucose clearance and insulin sensitivity
Why consistency—not extreme strategies—is what truly moves the needle
Timestamps:
00:00: Why traditional weight loss advice isn't working
02:12: The connection between insulin resistance, blood sugar, and fat loss
03:40: Why high fasting insulin matters
06:51: The benefits of improving insulin sensitivity
07:30: Strategy #1: Eat in a mild caloric deficit
09:11: Why calories aren't the whole story
10:00: Why waist circumference matters
11:27: Strategy #2: Eat 25–30g of fiber + diversify your sources
13:47: High-fiber foods to add to your diet
16:04: Strategy #3: Moderate carbohydrate intake
18:15: Strategy #4: Prioritize protein
19:00: Strategy #5: Train your hunger hormones
20:26: Meal timing, sleep, and hunger cues
21:00: Strategy #6: Chew your food 20–40 times per bite
22:46: Strategy #7: Focus on nutrients for metabolic health
25:07: Recapping the 7 strategies
25:40: Bonus strategy: movement + strength training
27:21: Why consistency and identifying your personal barriers matter
29:37: Brigid's approach to transparency and brand partnerships
Resources & Links:
+ Watch the full episode on YouTube
+ Sign up for the Fall Blood Sugar Reset
+ Join The Being Collective
+ Brigid’s Website
+ Brigid’s Instagram
If this episode helped you rethink the way you approach weight loss, blood sugar, and metabolic health, share it with a woman in your life who needs to hear it. And remember: nutrition is never one-size-fits-all. The goal is to find the strategies that support your body and build habits you can actually sustain.