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

Brigid Titgemeier (0:01)

If you're eating well, walking, getting your protein, and your body still isn't responding, I need you to hear this. You are not failing. As estrogen drops in perimenopause and menopause, insulin resistance and inflammation can rise. The rules change. And almost no one tells you that this is usually a blood sugar imbalance. The layer underneath, the energy crashes, the cravings, the mood swings, and the weight that won't move. That's what the blood sugar reset is. Seven days, science backed, a blood sugar balanced meal plan you can customize that builds your shopping list for you. Live coaching every day with me and support from my dieticians and thousands of amazing women doing it alongside you. This is our 12th round of the blood sugar reset and the recipes in this plan are the ones women have been asking for, a fall inspired blood sugar balanced meal plan. Go to beingbrigid.com/blooddashsugardashreset to lock in your spot. Again, www.beingbrigid.com/blooddashsugardashreset to secure your spot today.

Hi, I'm Brigid Titgemeier, functional medicine dietician and the founder of BeingBrigid Functional Nutrition and welcome to The BeingBrigid Show. I have helped more than 25,000 women reclaimed their energy, health and hope through science-backed nutrition and the power of using food as medicine without the overwhelm. I'm here to help you use food as medicine in an authentic, non-judgmental, but science-backed way, no fear-mongering fads or fluff. My goal is to help you cut through the noise with real stories and real science-backed strategies so that you can embrace your health with confidence and joy.

Because you deserve to understand your body, feel empowered, and finally experience the energy, the confidence, and the vitality that you've been craving.

Let's get started.

Is it just me, or does it feel like there are a million things that everyone tells you to prioritize when it comes to your overall health and to weight loss from the magazines to social media to books? But a lot of it is not supported by research, or it's just supported in research that has been done in men, or it doesn't focus on aspects of metabolism outside of the old school way of thinking, which is just calories in versus calories out. Today, I'm breaking down seven of the most impactful things that I would do, and I actually do do to support lower blood sugar, and to help you lose fat as a dietician. I'm basing this off of my experience helping thousands of women improve their weights after many years of not having success with a number of different programs. I've also recorded two prior episodes on The BeingBrigid Show that I would suggest going back to. Episode number 44, Hill's All Die On as a Dietician when it comes to weight loss in midlife, and episode 54, Hill's All Die On as a Dietician when it comes to losing weight and belly fat in midlife. In that episode, I go into more of the science behind why traditional weight loss has failed people, the intersection of estrogen and insulin sensitivity, insulin resistance, inflammation, cholesterol fat and metabolic risk, the cycle of insulin resistance and belly fat, and more. So I would suggest going back to those episodes. Today I'm going to get into the seven strategies instead of giving you more of that overview. So definitely go back to those episodes. And what I'm talking about today, I will also be going deeper into in the blood sugar reset next week. So if you have not locked in your spot for our October blood sugar reset, join us for my seven day science backed reset. If you are looking to optimize your health, stop feeling stuck, improve your energy, your mood, your cravings, feel more in control of the foods that you're eating. This is a $29 program that we have used to help thousands of women and we would love for you to be a part of it. You can go to beingbridget.com/blooddashsugardashreset.

Again, beingbridget.com/blooddashsugardashreset.

Now, let's start with people that have type 2 diabetes and prediabetes because if you have prediabetes or type 2 diabetes, learning how to lower blood sugar is very important because it can put your condition into remission. I saw this over and over again, not just in clients that are in our community who will send us screenshots of their hemoglobin A1c and messages about going off of medications, but then also when I was working at the Cleveland Clinic and leading groups focused on blood sugar balance as a whole, seeing people reverse type 2 diabetes. Now, a lot of people in academia used to say, now a lot of people used to think that that was not possible, but it truly is possible, and we see it all the time, and research has also supported it, and a lot of more national nutrition programs. But even for people who don't have pre-diabetes or type 2 diabetes, you may still have insulin resistance, which means that your fasting insulin is elevated, and this can happen before you develop pre-diabetes or type 2 diabetes, and it can lead to more symptoms like fatigue, cravings, mood swings, and more, and it can also impact your weight. So there was a brand new study that highlighted a few important distinctions for people that have high levels of insulin. And this paper is called Hyperinsulinemia as a Cause of Obesity and Cardio-Metabolic Diseases that was published in March of 2026 And two of the highlights from this paper say, one, evidence from both observational and experimental studies suggest that long-term basal insulin exposure, which means you have high fasting insulin, contributes to weight gain and excess body fat. But evidence for post-prandial insulin exposure is lacking. So when you have high fasting insulin and ongoing high insulin, it can contribute to weight gain and excess body fat. Now, this is really big because for a long time, so many researchers just said it's just about calories in versus calories out. But they're saying insulin resistance on its own when you have high fasting insulin can contribute to weight gain and excess body fat.