What if losing fat and improving your metabolic health had less to do with eating as little as possible—and more to do with improving your blood sugar and insulin sensitivity?

In this episode of The BeingBrigid Show, Brigid breaks down 7 science-backed strategies she uses with women to support lower blood sugar, improve insulin sensitivity, reduce inflammation, and lose fat without extreme dieting or calorie obsession. From fiber and protein to meal timing, chewing your food, polyphenols, and strength training, these strategies go beyond the outdated “calories in, calories out” approach and focus on supporting your metabolism as a whole.

What You’ll Learn In This Episode:

• Why insulin resistance can impact weight, energy, cravings, mood, inflammation, and metabolic health—even before pre-diabetes or type 2 diabetes
• Why a mild caloric deficit may be more sustainable for women than aggressive calorie restriction
• How tracking waist circumference and body composition can provide more insight than the scale alone
• Why eating 25–30 grams of fiber per day—and getting a variety of fiber sources—can support blood sugar, gut health, satiety, and metabolic health
• How to moderate carbohydrates without relying on long-term keto or extremely low-carb diets
• Why protein is essential for satiety, muscle preservation, and insulin sensitivity
• How meal timing and sleep can influence hunger hormones and blood sugar
• Why chewing your food more slowly can support digestion, satiety, and food intake
• Which nutrients—including polyphenols, magnesium, omega-3s, and vitamin D—Brigid prioritizes for metabolic health
• Why movement throughout the day and strength training are powerful tools for glucose clearance and insulin sensitivity
• Why consistency—not extreme strategies—is what truly moves the needle

Timestamps:

• 00:00: Why traditional weight loss advice isn't working
• 02:12: The connection between insulin resistance, blood sugar, and fat loss
• 03:40: Why high fasting insulin matters
• 06:51: The benefits of improving insulin sensitivity
• 07:30: Strategy #1: Eat in a mild caloric deficit
• 09:11: Why calories aren't the whole story
• 10:00: Why waist circumference matters
• 11:27: Strategy #2: Eat 25–30g of fiber + diversify your sources
• 13:47: High-fiber foods to add to your diet
• 16:04: Strategy #3: Moderate carbohydrate intake
• 18:15: Strategy #4: Prioritize protein
• 19:00: Strategy #5: Train your hunger hormones
• 20:26: Meal timing, sleep, and hunger cues
• 21:00: Strategy #6: Chew your food 20–40 times per bite
• 22:46: Strategy #7: Focus on nutrients for metabolic health
• 25:07: Recapping the 7 strategies
• 25:40: Bonus strategy: movement + strength training
• 27:21: Why consistency and identifying your personal barriers matter
• 29:37: Brigid's approach to transparency and brand partnerships

Resources & Links:

+ Watch the full episode on YouTube

+ Sign up for the Fall Blood Sugar Reset

+ Join The Being Collective

+ Brigid’s Website

+ Brigid’s Instagram

If this episode helped you rethink the way you approach weight loss, blood sugar, and metabolic health, share it with a woman in your life who needs to hear it. And remember: nutrition is never one-size-fits-all. The goal is to find the strategies that support your body and build habits you can actually sustain.