Blood Sugar Hacks That Actually Work — My Top 3 Tips for Lasting Weight Loss

When it comes to weight loss, we’ve been conditioned to focus on calories in, calories out or to obsess over sugar, carbs, and exercise routines. But there’s something much deeper at play—and it’s happening after you eat.

It all comes down to blood sugar.

🍞 Why Blood Sugar Is the Real Game-Changer

Most of us assume that if our A1-C levels are in the “normal” range, then our blood sugar must be fine. I hear this all the time:

“My doctor checked everything—my blood sugar is normal!”

But here’s the problem: You can have a completely normal A1-C and still be gaining weight every day.

Why? Because that A1-C is an average over a few months. It doesn’t show the daily spikes and crashes that are silently working against you—especially when it comes to weight gain, fatigue, mood, and cravings.

What really matters is what your blood sugar is doing immediately after you eat. That’s where the magic—or mayhem—happens.

💡 What Happens in Your Body When You Eat

Let’s break it down:

1. You eat a meal.

2. Your blood sugar rises.

3. Your body signals insulin to come in and mop up that sugar.

4. Insulin has two choices:

   • Deliver sugar to your cells for energy (but there's only so much room).

   • Store the excess in fat cells for “later.”

In cave days, that fat storage saved our lives during long winters and famine. But today? Food is always available, and insulin keeps doing its job—tucking away the extra sugar into your fat cells.

There’s no famine, but your body doesn’t know that. It keeps storing and storing... and you keep gaining.

🥇 My #1 Blood Sugar Hack: Eat the Fiber First

This tip is so simple and so powerful:

Eat your fiber-rich foods first. Every single time.

Why? Because fiber acts like a mesh in your digestive tract. It literally slows down the release of sugars into your bloodstream, helping to prevent those sharp spikes that send insulin into a frenzy.

By slowing the rate of digestion, fiber helps keep your blood sugar stable. That means:

✅ Less fat storage
✅ Fewer cravings
✅ More stable energy
✅ Better weight loss results

This one habit can completely shift how your body responds to your meals.

🥑 Hack #2: Add Protein and Healthy Fats

Your body doesn’t just need fuel—it needs sustained fuel. Adding protein and good fats to your meals slows digestion even more and helps your blood sugar stay in a safe, steady zone.

Some of my favorite additions:

• Salmon, sardines, or mackerel

• Avocados

• Nuts and seeds

• Olive oil

• Eggs

• Grass-fed meats

Notice I’m not talking about loads of bacon grease and melted cheese (sorry, keto fans). I’m talking about real, whole-food fats that nourish your body.

💧 Hack #3: Drink More Water (with a Metabolism Boost)

Hydration matters—big time. When you’re dehydrated, your body’s metabolism can slow down, your cravings ramp up, and your digestion suffers.

Try this easy trick:

Add lemon juice to your water. It not only supports digestion and detox but gives your metabolism a gentle kickstart, too.

I aim for at least 2L of water a day—more on busy days or when I'm traveling.

🍪 Bonus: My New Favorite Blood Sugar-Friendly Breakfast

This summer, my bonus daughter made the best gluten-free breakfast biscuits—and I fell in love.

Why? Because they hit all of my blood sugar hacks in one bite:

✅ Fiber first (thanks to oats and seeds)
✅ Protein and healthy fat (from eggs, cheese, and almond flour)
✅ Refined sugar-free
✅ Freezer-friendly for busy mornings
✅ Dairy-free option (just sub with Daiya or your fave vegan cheese)

They’re quick to make, satisfying, and support a gentle blood sugar rise to start your day on a stable note. Total win.

👉 Arianna's Breakfast Biscuits

Pre-heat oven to 400

4 eggs

1 3/4 cup Greek yogourt

2.5 c flour

(I use Fioreglut - Caputo's gluten free flour.  You should be able to sub your gluten free one for one flour)

1/4 c ground flax seed

1 Tbsp baking powder

Spice blend: 2/5 tsp salt, 1.5 tsp garlic powder, 1/4 tsp paprika

2 c spinach, chopped

1/2 red bell pepper, diced

1/2 c green onion, sliced

1 c shredded cheese - save some for topping biscuits

2 c cooked ham or sausage

Whisk together dry ingredients: flour, flax, baking powder, spices

Add wet ingredients to your mixer bowl: eggs, yogourt and mix well.  

Slowly add in your dry ingredients and mix well.  If you are doing the gluten free version, mix even more! 

Stir in produce: spinach, peppers, onions

Lastly add in your meat and cheese

Use a scoop, 1/3 cup to place biscuit mix onto baking sheet, lined with parchment paper.

Bake for 5 min at 400 then reduce temperature and continue baking for another 20 - 25 minutes.

Cool and enjoy!  

🔁 One Final Thought

Weight gain isn't just about willpower. It’s about understanding what’s happening inside your body—and using that knowledge to make better, easier decisions every day.

And the best part? These hacks aren’t restrictive. They don’t involve cutting out entire food groups or tracking every bite. They’re about supporting your body’s natural rhythm—with a little strategy and a lot of grace.

Here’s to smart eating, stable blood sugar, and feeling like your best self—one bite at a time.

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Want more of this kind of info?
Book a follow-up or free consultation today. I’ve made it easier than ever with my new online booking system — schedule anytime, even in your pajamas at midnight. 😉

With love and balance,
Lorraine

 www.lorrainephillips.ca 

Lorraine takes a holistic approach to helping you overcome addictions and other barriers to a healthier, happier life—using unique e-stim auricular therapy, personalized nutritional guidance, and one-on-one coaching.

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