How Blood Sugar and Insulin Are Keeping You From Losing Belly Fat

Last month we talked all about that pesky belly fat, and all of the things that can help you lose (or make you gain) it. 

This month, I’m focusing on Blood Sugar Regulation and Insulin, and all of the ways it can affect us perimenopausal and menopausal women. 

So let’s have some real talk. 

If you’re over 40 and have tried every diet under the sun, you’re probably frustrated. You’ve cut calories, tried skipping carbs, and maybe even tried fasting, but the belly fat just won’t budge. And you’re tired—tired of feeling like you’re spinning your wheels, tired of endless cravings, and tired of never feeling in control of your weight or energy.

Here’s the thing: you don’t need to starve yourself or cut carbs to finally lose weight. What you really need is to get a handle on your blood sugar. This is what no one tells you, but it’s the key to burning belly fat and keeping your energy levels stable throughout the day.

I’m not talking about going keto, cutting carbs, or doing anything extreme. You can eat carbs! In fact, when you understand how blood sugar works, you can eat carbs and lose fat. You can finally stop feeling like you’re in a war with your body and start working with it.

And because it’s October, I’m challenging you to take things one step further. If you’re ready to get serious about stabilizing your blood sugar and feeling your best, I’ve got one thing that can help make this month your healthiest one yet: Join me for Sober October. This will help supercharge your results, and I’m going to explain exactly how.

Let’s chat about it…

What is Blood Sugar and Insulin, and Why Does It Matter?

Okay, let’s break it down simply. Blood sugar (or blood glucose) is just the amount of sugar in your bloodstream. Your body runs on glucose. It’s your main source of energy. But here’s the problem: when your blood sugar spikes too high or drops too low, your body can’t work efficiently.

Think of it like a car engine. If you put in too much fuel, the engine sputters. Too little fuel, and it stalls out. Your body’s the same way. Blood sugar spikes (too much sugar at once) and crashes (not enough sugar) throw everything out of balance.

When your blood sugar is unstable, you feel it. You’re constantly tired, you have cravings that won’t quit, and worst of all, your body is storing fat instead of burning it. This is especially true for belly fat—the kind that’s so hard to get rid of.

But if you can keep your blood sugar steady, you can actually lose fat, have more energy, and feel in control of your eating.

Insulin: The Hormone That Makes or Breaks Fat Loss

Now let’s talk about insulin. Insulin is the hormone that helps move glucose (sugar) from your bloodstream into your cells, where it can be used for energy. Think of it like the delivery truck that takes sugar from your blood and drops it off at your cells.

But here’s where things get tricky: when your blood sugar spikes (like after you eat a sugary snack or a processed meal), your body pumps out a bunch of insulin to handle it. And if this happens over and over again, your body becomes less sensitive to insulin. This is called insulin resistance.

When you have insulin resistance, your body needs to produce even more insulin to get the same job done. More insulin means more fat storage, especially around your belly. And that’s where the weight gain comes in. The more insulin your body produces, the more fat it stores—especially in that stubborn belly area.

So, if you’ve been struggling to lose belly fat and nothing seems to work, it’s not your metabolism or your age that’s holding you back. It’s insulin resistance, and it’s caused by those constant blood sugar spikes.

How Blood Sugar Spikes Cause Weight Gain (and Cravings)

Ever eat something sweet and then find yourself hungry an hour later? That’s a classic blood sugar spike and crash. When you eat something that quickly raises your blood sugar (think sugary snacks, soda, or even some so-called “healthy” foods like granola bars), your body releases insulin to bring it back down.

The problem? Insulin often overshoots the mark, causing your blood sugar to crash. When that happens, you feel tired, cranky, and starving. And what do you reach for when you feel that way? More sugar. It’s a vicious cycle.

Every time your blood sugar spikes and crashes, your body gets stuck in fat storage mode. The more this happens, the harder it becomes to lose weight, and the more fat you store around your belly. It’s a double whammy: you’re storing fat, and you’re also battling cravings, so it feels impossible to stick to any healthy eating plan.

But here’s the good news: once you get off the blood sugar rollercoaster, your cravings fade, your energy levels stabilize, and your body starts to burn fat more efficiently.

Debunking the “Carbs Are Bad” Myth

If you’ve been told that carbs are the enemy, let me set the record straight: carbs are not the problem. It’s about choosing the right kinds of carbs and pairing them with other nutrients to prevent those blood sugar spikes we just talked about.

When you eat carbs that come with fiber—think whole grains, veggies, and fruits—the fiber slows down how quickly the carbs turn into glucose in your bloodstream. This keeps your blood sugar steady. But when you eat processed carbs, like white bread, sugary snacks, or refined grains, they break down too fast and flood your bloodstream with glucose. That’s when the trouble starts.

The solution isn’t to cut carbs; it’s to eat smarter carbs. Whole foods like brown rice, quinoa, sweet potatoes, and oats provide the energy your body needs without sending your blood sugar on a wild ride.

What You Can Do Right Now to Stabilize Blood Sugar and Lose Belly Fat

The best part about stabilizing your blood sugar is that it doesn’t require drastic changes or deprivation. You don’t have to starve yourself or swear off your favorite foods. It’s all about balance. Here’s what you can start doing today to get your blood sugar under control and finally start seeing results:

1. Build Balanced Meals: Every meal should include a mix of protein, healthy fats, and fiber-rich carbs. This combo slows down the digestion of carbs and keeps your blood sugar steady. For example, pair your brown rice with grilled chicken and avocado, or have oatmeal with almond butter and berries.

2. Eat Regularly: Going too long between meals can cause blood sugar dips, which lead to cravings and overeating. Aim to eat every 3-4 hours to keep things stable.

3. Avoid Processed Foods and Hidden Sugars: Processed foods are packed with hidden sugars that spike your blood sugar without you even realizing it. Start reading food labels and choose whole foods whenever possible.

4. Move After Meals: A simple 10-15 minute walk after meals can help lower blood sugar levels and improve insulin sensitivity. This is a great, easy way to start incorporating movement into your day without having to commit to long workouts.

5. Get Enough Sleep: Sleep is crucial for blood sugar regulation. When you’re sleep-deprived, your body is less sensitive to insulin, which leads to higher blood sugar levels and more cravings. Aim for 7-8 hours of quality sleep each night.

Why Ditching Alcohol Can Help Stabilize Your Blood Sugar

Let’s talk about alcohol. Alcohol has a direct impact on your blood sugar levels, and not in a good way. When you drink, your liver is too busy processing the alcohol to manage blood sugar properly, which can lead to spikes and crashes.

Not only that, but alcohol is often packed with hidden sugars, especially in mixed drinks and cocktails. This means you’re not only dealing with the effects of alcohol but also the blood sugar roller coaster that comes with it.

And let’s be honest: when we drink, we’re more likely to reach for unhealthy snacks and make poor food choices. It’s a double whammy that makes stabilizing blood sugar and losing weight even harder.

This is why Sober October is such a game-changer. Taking a break from alcohol for a month gives your body a chance to stabilize blood sugar levels, improve insulin sensitivity, and reset your metabolism. Plus, without the empty calories from alcohol, you’ll likely notice some fat loss—especially around your belly.

Practical Action Steps for October

So, let’s pull this all together. Here’s what you can do this October to start regulating your blood sugar, losing belly fat, and feeling better:

1. Join Sober October: Commit to cutting out alcohol for the month. Trust me, you’ll feel a difference in your energy levels, sleep, and weight. Plus, your blood sugar will thank you.

2. Balance Your Meals: Every meal should have a balance of protein, healthy fats, and fiber-rich carbs. This keeps your blood sugar steady and prevents the spikes that lead to fat storage.

3. Watch Out for Hidden Sugars: Start reading labels and be on the lookout for added sugars in processed foods. The less sugar you eat, the easier it is to keep your blood sugar under control.

4. Move After Meals: Even if it’s just a 10-minute walk around your house, moving after meals helps lower blood sugar and improve insulin sensitivity. It’s a simple habit that can have a big impact.

5. Get Enough Sleep: Prioritize your sleep this month. When you’re well-rested, your body is better at managing blood sugar, which means fewer cravings and more fat loss.

This month, you have the power to take control of your blood sugar and your body. Sober October is a time to help you jump-start your results and set yourself up for success. You’ll be amazed at how much better you feel when you get off the blood sugar roller coaster and start giving your body the support it needs.

Ready to Make October Your Healthiest Month Yet?

By focusing on blood sugar regulation, you’ll finally see the results you’ve been working for—more energy, less cravings, and fat loss, especially around your belly. And the best part? It doesn’t involve extreme diets or cutting carbs. It’s all about making smart, sustainable choices that support your body.

Want to take your nutrition, health & fitness to the next level? I’d love to have you join me in my next 6-week New Client Experience where I’ll give you all the tools, workouts, meal guides, nutrition tips, and more to help you live your healthiest & most energetic - at any age. Click the link below to learn more.