Blood sugar balance has become a popular wellness topic, but practical advice can get lost between strict food rules, supplement marketing, and unrealistic fitness routines. In this interview, Sarah Wragge and Marlien Rentmeester join Dr. Thais Aliabadi and Mary Alice Haney to approach reducing sugar cravings, building satisfying meals, creating a sustainable eating rhythm, and making exercise and recovery work together.
The central idea is not deprivation. It is to create more structure around hydration, protein, fiber, meals, movement, and sleep so that food choices feel easier to maintain in real life.
Table of Contents
- Understanding the Blood Sugar Solution
- Building Meals That Help Curb Sugar Cravings
- Meal Timing Without Constant Snacking
- How to Eat Carbohydrates Without Giving Up Favorite Foods
- Hydration, Greens Powders, and Supplements
- Exercise, Cortisol, and Recovery
- Sleep and Stress Are Part of a Blood Sugar Plan
- Common Mistakes to Avoid
- A Practical 7-Day Blood Sugar Balance Reset
Understanding the Blood Sugar Solution
What does balancing blood sugar mean in everyday terms?
Blood sugar, also called blood glucose, rises after we eat carbohydrates and other foods that the body converts into glucose. Insulin helps move that glucose from the bloodstream into cells. Large swings in blood sugar may leave some people feeling hungry, low-energy, irritable, or intensely drawn to sweet foods later in the day.
Sarah Wragge’s method focuses on reducing the cycle of a highly refined carbohydrate meal, a fast energy rise, a later crash, and then another craving. Rather than labeling foods as morally good or bad, the approach emphasizes how we combine foods and how regularly we eat satisfying meals.
For many people, the most useful starting point is not perfection. It is noticing patterns. Do we skip breakfast, rely on coffee, eat lightly all day, arrive at dinner overly hungry, and then snack through the evening? That pattern can make it harder to feel steady around food.
Is blood sugar balance only important for weight loss?
No. Weight management may be one goal, but stable eating patterns can also support more consistent energy, fewer cravings, better meal satisfaction, and a calmer relationship with food. The goal should not be to chase a smaller body at any cost. It should be to establish routines that support overall health and can be sustained.
Anyone with diabetes, prediabetes, a history of disordered eating, pregnancy, or a condition requiring medical nutrition therapy should discuss fasting, carbohydrate changes, and supplements with a qualified clinician. Personal medical needs always come before a generalized wellness plan.
Building Meals That Help Curb Sugar Cravings
What is the protein, fat, and fiber framework?
Sarah’s core meal framework is a combination of protein, healthy fats, and fiber. This structure is designed to make meals more filling and reduce the urge to graze on sugary or refined snacks soon afterward.
Protein may come from eggs, poultry, fish, meat, Greek yogurt if tolerated, or a protein shake. Fiber-rich foods include vegetables, berries, beans, seeds, and whole-food carbohydrates. Healthy fats can include avocado, olive oil, nuts, seeds, or nut butter.
We do not need to include every food in every meal with mathematical precision. The point is to avoid meals that are mostly quick-digesting carbohydrates with little protein or fiber, such as a pastry and coffee, a bowl of cereal, or bread alone.
What are realistic high-protein breakfast ideas?
A protein-forward first meal is one of the simplest ways to begin a day with more structure. Sarah often uses a smoothie with protein powder, blueberries, cinnamon, water or nut milk, and optional sources of fiber such as chia or flax. The exact ingredients can be adjusted to preference and tolerance.
Other practical options include:
- Egg omelet: Whole eggs with sautéed vegetables and avocado.
- Turkey and vegetables: A straightforward savory option for people who do not want a smoothie.
- Greek yogurt bowl: If dairy works for us, combine plain Greek yogurt with berries, cinnamon, and seeds.
- Leftovers: Chicken, salmon, vegetables, and a slow-burning carbohydrate can make an easy breakfast.
We can adapt carbohydrates to activity levels. A person doing demanding strength training may want more carbohydrate than someone having a lower-intensity movement day. Rather than treating carbohydrates as forbidden, Sarah recommends being deliberate about type, portion, and timing.
Are all protein sources equal?
Different proteins come with different nutritional profiles. Sarah favors animal proteins for their complete amino acid profiles, while also acknowledging that nuts are better viewed primarily as a fat source with some protein. For people who eat plant-based diets, meeting protein needs may require more intentional planning across the day.
We should also consider saturated fat intake and personal health history. Bacon and frequent red meat may not be suitable staples for everyone, particularly people managing cholesterol concerns. A varied approach that includes fish, eggs, poultry, legumes, dairy if tolerated, and plant proteins can make meals both practical and enjoyable.
Meal Timing Without Constant Snacking
Why does Sarah recommend substantial meals instead of grazing?
Sarah describes a “feast and famine” rhythm: eat a satisfying meal, then allow time before the next meal instead of continually picking at food. Her concern is that frequent, unplanned snacking can keep us disconnected from genuine hunger and fullness, while often adding refined carbohydrates without enough protein or fiber.
A practical version is to build meals substantial enough to carry us for several hours. This is very different from ignoring hunger. If we are dizzy, shaky, unable to focus, or consistently ravenous, the answer may be to make the previous meal more complete, not to force a longer gap.
What is a mini meal, and how can it prevent overeating at dinner?
Rather than calling the late afternoon food a snack, Sarah frames it as a mini meal. It is intentional, plated, and built around the same protein, fat, and fiber principles as lunch or dinner. The purpose is to avoid arriving at dinner so hungry that we eat quickly, overeat, or reach immediately for bread, fries, or dessert.
Mini meal ideas from this framework include:
- Grilled chicken with hummus
- Deviled eggs or scrambled eggs
- A smaller protein smoothie
- Apple slices with nut butter
- Apple with avocado and a small amount of salt
- Leftover protein with vegetables
Timing depends on when dinner happens. A mini meal in the late afternoon may be especially helpful before a restaurant meal, a social event, or a long commute home.
Does everyone need intermittent fasting?
No. Sarah favors a moderate overnight gap of roughly 12 to 14 hours for people who tolerate it well, rather than extreme fasting every day. For example, finishing dinner at 7 p.m. and eating breakfast at 7 a.m. creates a 12-hour overnight interval.
Fasting is optional, not a requirement for health or weight loss. It may be inappropriate for children, teens, pregnant or breastfeeding people, people with certain medical conditions, people using glucose-lowering medication, and anyone with a current or past eating disorder. We should not use fasting as a way to compensate for eating or to override physical hunger.
How to Eat Carbohydrates Without Giving Up Favorite Foods
Should we stop eating bread, pasta, pizza, and fries?
No. Sarah’s approach rejects an all-or-nothing diet mentality. A sustainable eating pattern should make room for foods we enjoy. Instead of removing every carbohydrate, we can make the meal more balanced and think about the order in which we eat.
At a restaurant, for example, we might begin with vegetables or a salad, eat the protein portion of the meal, and then enjoy fries, bread, pasta, or dessert. This strategy may also help us feel satisfied with a more reasonable amount of the more indulgent food because we are no longer eating it while extremely hungry.
The same principle can work at home. If pizza is dinner, add a protein-rich salad or vegetables first. If pancakes are on the menu, pair them with eggs. If pasta is the meal, include chicken, shrimp, turkey, beans, or another protein, along with vegetables.
Which carbohydrates does Sarah favor most often?
For everyday meals, Sarah favors slower-digesting, fiber-rich carbohydrates such as sweet potatoes, quinoa, and butternut squash. These can be easier to build into a balanced plate than highly refined carbohydrates eaten alone.
That does not mean white rice, bread, pasta, and other refined foods must disappear. It means they work best as part of a full meal rather than being the entire meal. We can make choices based on preference, culture, budget, training demands, and individual health needs.
How can we handle social meals and alcohol more thoughtfully?
Sarah’s practical advice is to avoid drinking alcohol on an empty stomach and to eat a blood-sugar-supportive mini meal before going out. This may reduce the likelihood of impulsive food choices later in the evening.
Alcohol is not a health food, and no greens powder or supplement cancels its effects. If we choose to drink, a safer approach is to eat beforehand, alternate alcoholic drinks with water, decide on a reasonable amount in advance, and avoid treating alcohol as a substitute for dinner. People with health conditions, medication interactions, or pregnancy should follow medical guidance.
For additional support with midlife changes that can influence appetite, body composition, and abdominal fat, read this guide to menopause and weight gain.
Hydration, Greens Powders, and Supplements
Why begin the day with water?
One of Sarah’s easiest habits is drinking water before getting pulled into the day. Her suggested target is a liter on waking, with a smaller starting amount such as 16 ounces for those who find that challenging.
Hydration supports normal body function, but we do not need to force large amounts of water if it causes discomfort. Needs vary based on body size, climate, exercise, food intake, medications, and medical conditions. A useful goal is to make water accessible and to drink regularly rather than relying on thirst only after becoming depleted.
Do greens powders replace vegetables?
No. Sarah uses dehydrated greens powder as a convenient tool for people who struggle to eat enough vegetables, especially in the morning or late afternoon. It may be convenient, but it is not equivalent to building a diet around whole vegetables, fruit, protein, and minimally processed foods.
We should evaluate supplement labels carefully. A product may contain fiber, vitamins, minerals, or plant ingredients, but serving sizes and nutrient amounts vary widely. People taking medication or managing digestive symptoms should check with a clinician or pharmacist before adding supplements.
Which supplements does Sarah discuss?
Sarah commonly discusses probiotics, greens powder, evening mineral or electrolyte products, and digestive enzymes. She views them as tools that can complement a nutrition plan, particularly when someone has difficulty with regular digestion, vegetable intake, or recovery.
However, supplements are not universally necessary and should not be treated as a cure for persistent symptoms. Ongoing constipation, reflux, abdominal pain, severe bloating, unexplained weight change, blood in stool, or chronic fatigue requires medical evaluation. We should also be cautious with high-dose minerals and digestive products, particularly if we have kidney disease, take prescription medications, or have a diagnosed gastrointestinal condition.
A food-first approach remains the foundation: protein-rich meals, fiber from vegetables and other whole foods, regular hydration, and adequate sleep. If processed foods feel difficult to manage, this resource on why junk food can feel addictive offers useful context about highly palatable foods and practical ways to build more supportive food habits.
Exercise, Cortisol, and Recovery
Can exercising too hard interfere with health goals?
Sarah challenges the belief that every workout must be intense to count. She notes that relentless high-intensity exercise, combined with inadequate sleep and stressful daily demands, can leave people under-recovered. Her approach includes both demanding “A” workouts and gentler “B” workouts, such as Pilates or lower-impact movement.
The useful takeaway is not that high-intensity exercise is inherently harmful. It is that training should fit our recovery capacity. We need to consider sleep, injury history, stress, menstrual or menopausal changes, work demands, childcare, and other physical activity throughout the day.
What might a balanced weekly movement plan look like?
Sarah strongly values strength training while also making room for lower-impact sessions. A flexible weekly pattern might include:
- Strength-focused days: Resistance training or a challenging workout when rested.
- Lower-intensity days: Pilates, walking, mobility work, or gentle cycling.
- Recovery days: Rest, easy movement, stretching, or an activity that supports relaxation.
We should increase exercise gradually, especially after injury, pregnancy, illness, or a long inactive period. Pain, persistent exhaustion, declining performance, sleep disruption, or repeated injuries are signs to reassess the plan with a qualified healthcare or fitness professional.
How does menopause change the blood sugar conversation?
Sarah pays closer attention to stress, carbohydrate intake, and fat intake for people in perimenopause and menopause. She notes that many women notice more abdominal fat and changing body composition during this transition. A balanced approach can include protein, fiber-rich carbohydrates, resistance training, recovery, and medical guidance tailored to symptoms and health history.
Midlife nutrition does not require fear of fat or carbohydrates. It does call for awareness that energy needs, muscle mass, sleep, and insulin sensitivity may change. Our guide to belly fat and healthy aging in menopause explains the difference between subcutaneous and visceral fat and outlines supportive diet and exercise strategies.
Sleep and Stress Are Part of a Blood Sugar Plan
Why does Sarah include a nighttime wind-down routine?
Eating patterns do not exist separately from stress and sleep. Sarah emphasizes that it is difficult to shift directly from constant stimulation into restorative sleep. A deliberate wind-down routine can help create a transition between the demands of the day and bedtime.
Her examples include a bath, dry brushing, an infrared sauna blanket, meditation, and resting with legs elevated against a wall. We do not need expensive tools to create this transition. A short, repeatable routine can be enough.
A simple version might be:
- Set aside screens or stimulating tasks before bed when possible.
- Drink water if needed, but avoid so much fluid that it disrupts sleep.
- Take a warm bath or shower, stretch gently, or practice slow breathing.
- Keep the routine consistent enough that it becomes a cue for rest.
What should we do if we wake up during the night?
Sarah suggests slow breathing and a calming posture such as resting with legs up the wall. This may help some people shift from a stressed state into a more relaxed one. But frequent nighttime waking can also have many causes, including stress, menopause symptoms, sleep apnea, pain, medication effects, alcohol, or medical conditions.
If sleep problems are frequent or affecting daytime function, it is important to discuss them with a healthcare professional rather than assuming they are solely caused by cortisol or diet.
Common Mistakes to Avoid
What are the biggest pitfalls when trying to reduce sugar cravings?
We can avoid many setbacks by keeping the plan simple and compassionate. The most common mistakes include:
- Starting with severe restriction: Banning every favorite food often leads to rebound eating and guilt.
- Skipping meals to save calories: This can make dinner and nighttime cravings harder to manage.
- Calling coffee breakfast: Add a satisfying meal with protein and fiber instead.
- Eating carbohydrates alone: Pair them with protein, fat, and fiber when possible.
- Relying only on supplements: Powders and pills cannot replace regular meals, vegetables, sleep, or medical care.
- Overtraining: A sustainable routine includes strength, gentler movement, and recovery.
- Turning one indulgent meal into a lost weekend: The next meal is an opportunity to return to normal structure.
What is the most sustainable way to begin?
Choose one or two habits for the first week. For example, drink water in the morning and eat a protein-forward breakfast. Then add a planned mini meal before late dinners. Once those feel normal, build in more vegetables, a balanced restaurant strategy, or a more intentional sleep routine.
Consistency is more valuable than a perfect plan that lasts three days. We can enjoy social meals, pizza nights, holidays, and favorite foods while still maintaining a reliable structure most of the time.
A Practical 7-Day Blood Sugar Balance Reset
How can we put these ideas into action this week?
This simple framework reflects Sarah’s practical emphasis on hydration, satisfying meals, recovery, and flexibility. It is not a medical treatment plan or a mandate to fast.
- Day 1: Start the day with water and notice how breakfast affects hunger later on.
- Day 2: Build a breakfast with protein, fiber, and a source of fat.
- Day 3: Plan lunch so it includes protein and vegetables, not just a quick carbohydrate.
- Day 4: Add an intentional late-afternoon mini meal before dinner.
- Day 5: At one meal, eat vegetables and protein before bread, fries, pasta, or dessert.
- Day 6: Replace one high-intensity workout with walking, Pilates, mobility work, or recovery.
- Day 7: Create a five-minute bedtime ritual that helps us shift out of work mode.
The purpose is to learn what changes make us feel steady, nourished, and less vulnerable to cravings. If a strategy increases anxiety, exhaustion, obsessive thinking, or food rules, it is not the right strategy for us.
Concerned About Your Health? Talk to Dr. Aliabadi
Dr. Aliabadi is an expert OB/GYN who is knowledgeable in all aspects of women’s health and well-being. Dr. Aliabadi and her caring, supportive staff are available to support you through PCOS, endometriosis, menopause, childbirth, infertility, or routine gynecological care. We invite you to establish care with Dr. Aliabadi. Call us at (844) 863-6700 or
Frequently Asked Questions About Blood Sugar Balance
Can we balance blood sugar without giving up carbohydrates?
Yes. Rather than eliminating carbohydrates, pair them with protein, fiber, and fat. Prioritize fiber-rich choices more often, and enjoy refined carbohydrates as part of a complete meal.
What is the best breakfast for sugar cravings?
A satisfying protein-forward breakfast can help. Options include eggs with vegetables and avocado, a protein smoothie with berries and seeds, or a meal made from leftover protein and vegetables.
Should we eat every two hours to boost metabolism?
Not necessarily. Sarah’s approach favors substantial meals that keep us satisfied for several hours, plus a planned mini meal when needed. The best meal timing is one that supports hunger, energy, medical needs, and a healthy relationship with food.
Can intermittent fasting help with blood sugar?
Some people find a moderate overnight fasting window useful, but it is optional and not suitable for everyone. People with diabetes, pregnancy, breastfeeding, a history of eating disorders, or medication considerations should seek individualized medical guidance first.
Are greens powders a substitute for vegetables?
No. Greens powders may be a convenient addition, but whole vegetables remain important sources of fiber and nutrients. Supplements should support, not replace, a varied diet.
