The Blood Sugar Balance Playbook: 7 Protocols to Stop the 3pm Crash, Kill Cravings & Lower Inflammation

If you're eating "healthy" but still exhausted by 3pm, constantly craving something sweet, and waking up puffy no matter how clean your diet is, the problem isn't your willpower. It's your blood sugar. Most women have been taught to eat as little as possible—two eggs for breakfast, a sad salad for lunch, then wonder why they're raiding the pantry before dinner. You're not broken. You're on a blood sugar rollercoaster, and every spike is followed by a crash that triggers cravings, brain fog, and stubborn inflammation that no amount of calorie-cutting will fix. This playbook gives you seven protocols I've used with over 34,000 women to stabilize blood sugar, reverse insulin resistance, and lower inflammation—without going low-carb, without obsession, and without feeling like you're constantly fighting your own body. You'll learn exactly how to structure your meals for 25-30g protein at breakfast, why moderate whole-food carbs (100-130g/day) support your gut and hormones better than keto ever will, and how to train your hunger hormones so you're not thinking about food every two hours. I'm Brigid Titgemeier, a functional medicine dietitian trained at Cleveland Clinic and former dietitian to Dr. Mark Hyman. I built the nutrition department for the Cleveland Clinic Center for Functional Medicine, and I've spent 12 years translating the science of metabolic health into frameworks that actually work for real women with real lives. This playbook is the same system behind my Blood Sugar Reset, six years in the making, that's helped thousands of women report better energy, fewer mood swings, and freedom from constant cravings. No fluff, no trends—just the science-backed strategies that move the needle.