1289: 3 Life Changing Blood Sugar Strategies That Will Help You Lose Weight

In this episode of the Primal Potential Podcast, we’re diving into three powerful but simple strategies to help you optimize your blood sugar, improve your insulin sensitivity, and increase your energy levels. These are real-world, easy-to-implement hacks that go beyond the usual “eat less sugar” advice.

Before we get started, grab your copy of my new Fat Loss E-Book! Here's the link. And, head over to my new YouTube channel to subscribe and turn on notifications before the new Carb Series kicks off next week. 

Hack #1: Get Sunlight First Thing in the Morning ☀️

Did you know that getting direct sunlight within the first hour of waking helps reset your circadian rhythm, which plays a major role in blood sugar regulation and insulin sensitivity?

Pairing this with light movement (like a 10-minute walk or some gentle stretching) can improve how efficiently your body uses glucose before breakfast.

What the Science Says:

• On average, exposure to sunlight improved insulin sensitivity by 18.75%.
• Median improvement was 18%, meaning half of people experienced even greater benefits.
• Range of effects: Sunlight exposure improved insulin function by 15-22%.
• Glucose tolerance: Participants who got more sunlight saw a 12-16% improvement in how well their bodies processed carbohydrates.

💡 Want to learn more? Stay tuned for my upcoming Carb Series on YouTube (launching April 1st), and check out Episode 1200 of the Primal Potential Podcast for more deep dives on blood sugar optimization.

Hack #2: Use a Continuous Glucose Monitor (CGM) to Track Your Blood Sugar 📊

One of the most eye-opening things I’ve done for my health is using a Continuous Glucose Monitor (CGM). Seeing how things like poor sleep, stress, and even "healthy" foods impacted my blood sugar completely changed how I eat and manage my energy.

What a CGM Can Reveal:

1. Which Foods Spike YOUR Blood Sugar the Most – You might assume all carbs affect you the same, but a CGM might show oatmeal spikes you more than rice or bananas spike you more than berries.
2. Your Personal “Glucose Tolerance Window” – Some people handle carbs better in the morning, while others see better stability when eating them at night.
3. How Stress Impacts Your Blood Sugar – Blood sugar can spike from stress alone, even without food. A CGM can help identify triggers.
4. The Effect of Exercise on Blood Sugar – Some people see big drops after walking, while others might experience spikes after intense workouts.
5. Hidden Nighttime Spikes – Poor sleep or late-night eating can lead to high fasting blood sugar in the morning.

Do You Need a CGM?

You don’t need one, but it can be a game-changer. You can also track your patterns with a glucometer and test strips or keep a journal of your energy, cravings, and mood swings for free.

👉 Want to try Levels CGM? Use my affiliate link: levels.link/PRIMALPOTENTIAL 🔍 Check out Episode 1073 for my deep dive on CGMs.

Hack #3: Move After Meals – Even Just 10 Squats! 🏋️‍♀️🚶‍♂️

You don’t need to overthink this one. Just a few minutes of movement after eating can significantly reduce blood glucose spikes and improve insulin sensitivity.

What the Data Says:

• Average blood glucose reduction from post-meal movement is 19.2%.
• The most effective movement was a 3-minute walk, which reduced blood sugar by 25%.
• Even standing at a desk helped, reducing blood sugar by 12%.
• Simple movement like walking or squats consistently reduced post-meal glucose spikes by 15-25%.

Why This Works:

1. Muscle Uptake of Glucose – Moving after a meal forces muscles to use glucose for energy, reducing blood sugar levels.
2. Activation of GLUT-4 Transporters – Physical activity activates GLUT-4 transporters, which help pull glucose out of the bloodstream.
3. Prevents Sugar Crashes & Fatigue – Movement blunts post-meal glucose spikes, preventing crashes, brain fog, and cravings.

Easy Ways to Implement This Hack:

✅ Take a 10-minute walk 🚶‍♂️ – Walking at an easy-to-moderate pace within 30 minutes of eating can reduce blood sugar spikes by up to 25%. ✅ Do 10-20 bodyweight squats 🏋️ – No time to walk? Squats or calf raises are just as effective. ✅ Use a standing desk 🖥️ – If walking or squats aren’t an option, just stand and shift your weight instead of sitting. ✅ Pace around your house 🚶‍♀️ – Walking inside for just 3 minutes can make a difference.

Resources & Links from This Episode

📖 Fat Loss E-Book – Get my 2025 Fat Loss Guide for practical strategies on metabolism, mindset, and lasting progress. 📺 Subscribe to my YouTube Channel – Turn on notifications for my upcoming Carb Series (Launching April 1st!). 🎙️ Related Podcast Episodes:

• Episode 1073: Continuous Glucose Monitors – Do You Need One?
• Episode 1200: The Hidden Impact of Sunlight on Metabolism

💡 What was your biggest takeaway from today’s episode? DM me on Instagram @ElizabethBenton and let me know!