Last week, we talked about how protein can help prevent those frustrating sugar crashes.

Today, we’re taking it a step further with practical strategies to manage your blood sugar and cravings, combining protein with smart food choices and small lifestyle tweaks you can start right away.

Here’s the science in a nutshell:

Protein slows sugar absorption into your bloodstream, helping keep energy levels steady and cravings in check. But protein works best when combined with other strategies—like fiber, healthy fats, balanced snacks, meal timing, hydration, and movement.

Together, these tools give you real control over your blood sugar and energy levels throughout the day.

Tips to conquer sugar cravings and stabilize blood sugar:

  1. Add Fiber-Rich Foods
    Fiber slows digestion and the release of sugar into your bloodstream, which helps prevent crashes and reduces cravings. Examples: berries, apples, pears, leafy greens, lentils, and whole grains.
  2. Don’t Forget Healthy Fats
    Fats help stabilize blood sugar and keep you satisfied. Try avocado, nuts, seeds, olive oil, or fatty fish.
  3. Eat Balanced Snacks
    Instead of a sugary snack, try a combination like apple slices with nut butter, yogurt with berries, or hummus with veggies. This keeps sugar steady and cravings in check.
  4. Mind Meal Timing
    Skipping meals or waiting too long to eat can trigger sugar cravings. Aim for regular meals with balanced protein, fiber, and healthy fats to maintain steady energy.
  5. Stay Hydrated
    Sometimes cravings are confused with thirst. Drinking water throughout the day can reduce unnecessary snacking.
  6. Small Lifestyle Tweaks
    Get enough sleep—poor sleep increases cravings. Move a little after meals—light activity can help moderate blood sugar. A short walk, light stretching, or even standing and moving around for 5–10 minutes can help lower post-meal blood sugar and reduce cravings.

By combining these strategies with protein at every meal and snack, you can finally break the cycle of sugar spikes, crashes, and cravings, while keeping your energy steady and focus sharp all day.

I’ve personally found that just adding a little protein, fiber, and movement to my day completely changed my energy levels—and it can do the same for you!

Missed the Vitality for Life Show?

Good news—the replay of The Blood Sugar Rollercoaster episode is now available in the Wellness Resource Center!

Watch as our experts share simple meal hacks, smart movement tips, and practical ways to use protein to balance blood sugar, control cravings, and boost your energy naturally.

Head to the Wellness Resource Center today to watch the replay and take notes you can use right away.

Here’s to steady energy, craving-free afternoons, and feeling your best every day.

Here’s to your good health!

Jerry / Jerry@fit4lifellc.com / 703-626-0774

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