10 Key Strategies To Balance Your Blood Sugar Fo

10 KEY STRATEGIES TO
BALANCE YOUR BLOOD

SUGAR FOR PCOS
JILLIAN GREAVES MPH, RD, LDN
BALANCED BLOOD SUGAR = BALANCED HORMONES
LEARN why balancing DISCOVER how imbalances MASTER the key diet and
blood sugar is in blood sugar are holding lifestyle strategies
foundational for optimal you back from balancing necessary for supporting
hormone balance in PCOS. your hormones and feeling balanced blood sugar and
your best. balanced hormones.
Copyright © 2021 by Jillian Greaves MPH, RD LDN. All rights
reserved. No part of this publication may be reproduced,
distributed, or transmitted in any form or by any means,
including photocopying, recording, or other electronic or
mechanical methods, without the prior written permission
of the publisher, except in the case of brief quotations
embodied in critical reviews and certain other
noncommercial uses permitted by copyright law.
JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

FUNCTIONAL NUTRITION & WELLNESS
A NOTE FROM
JILLIAN
WELCOME!
Food is one of our most powerful tools in
the prevention and management of
disease. We also live in a culture where
different diets and products are being
marketed to us every day, along with
conflicting nutrition messages that make
deciding what to eat stressful and
confusing.
As a functional medicine dietitian &

women’s health expert, I specialize in
helping women who need support with
PCOS, hormone imbalance, and digestive
health.
My goal is to help women transform their

health through personalized nutrition, to
remove the stress and confusion around
food, and to break the vicious cycle of
dieting and food shame so you can
reconnect with your body and feel
amazing.
Balancing blood sugar is foundational to

supporting healthy hormones. This is why
optimizing blood sugar balance is one of
the first things I work on with my clients,
and I'm so excited to share some of my top Jillian Greaves
strategies with you for balancing blood CEO and Founder
sugar and optimizing your hormones. Jillian Greaves Functional Nutrition & Wellness

BALANCED BLOOD SUGAR
FOR BALANCED HORMONES
THE BLOOD SUGAR HORMONE CONNECTION
Balancing blood sugar is essential for supporting optimal health and

hormone balance. It's estimated that 70-75% of women with PCOS
experience some degree of insulin resistance and blood sugar issues.
Insulin resistance and issues with blood sugar have been identified as
KEY imbalances that contribute to major metabolic and hormonal
disturbances in PCOS leading to unpleasant symptoms like hirsutism,
acne, low energy, weight gain, and irregular cycles. Imbalanced blood
sugar can also negatively impact your mood, sleep, energy levels, and
appetite.
Your body relies on stable blood sugar levels to function properly and
understanding the connection between PCOS and blood sugar is crucial.
Implementing the strategies outlined in this guide to support stable
blood sugar & promote insulin sensitivity are a fundamental first step to
healing your PCOS naturally!

BLOOD SUGAR 101
Let's break down blood sugar:

When we eat food, carbohydrates are broken down into glucose
(sugar) which then enters the blood stream and causes blood sugar to
rise (aka blood sugar).
Glucose is the primary and preferred source of energy used to power

our brains, central nervous system, muscles and organs.
When the body senses a rise in blood sugar after eating, the pancreas
releases a hormone called insulin. Insulin is one of the key hormones
involved in managing blood sugar levels.
Insulin then transports blood sugar out of the blood stream and into
our cells, where it goes to be used for energy, or stored for later use.
This process helps to keep blood sugar from getting too high.
With insulin resistant PCOS, the cells don't respond properly to insulin
after eating, and too much sugar remains in the blood stream. The
pancreas senses high blood sugar and continues to pumps out even more
insulin to drive sugar into the cells.
When blood sugar is high and the body is producing large amounts of
insulin, this aggravates the ovaries and causes them to produce more
testosterone. Excess insulin directly contributes to inflammation, cystic
acne, ovulation disruption, unwanted hair growth, excess fat storage, and
other metabolic issues.

BLOOD SUGAR 101
If high blood sugar drives hormonal imbalance in PCOS, we should all cut
carbohydrates, right?........NOT SO FAST!
Low blood sugar can be just as problematic. When blood sugar is

chronically crashing or low from inadequate carbohydrate intake, your
body perceives this as a significant form of stress. Low blood sugar
stimulates the body to produce more stress hormones like cortisol.
Cortisol sends signals to the body to release glucose from stores in your
muscles and liver to raise/normalize blood sugar levels. It also contributes
to more insulin resistance by decreasing the uptake of glucose from the
blood stream into the cells
Spikes in cortisol and the stress of low blood sugar on the body can cause
the adrenal glands to produce more androgens. This can lead to irregular
cycles, PMS symptoms, low libido, impaired digestion, sleep disruption,
mood issues, muscle breakdown, a slowed metabolism and more.
BLOOD SUGAR CORTISOL

CRASH RISE

SIGNS YOU NEED TO FOCUS
ON BALANCING BLOOD
SUGAR
WHEN YOU GET HUNGRY YOUR MOOD SIGNIFICANTLY CHANGES.
YOU FEEL LIKE A NEW PERSON AFTER YOU EAT.
YOU CONSTANTLY CRAVE SUGAR.
YOU OFTEN FEEL ANXIOUS.
YOU NOTICE BIG DIPS IN ENERGY AND OFTEN FEEL SLUGGISH.
YOU FIND IT DIFFICULT TO CONCENTRATE AND STAY FOCUSED.
YOU HAVE TROUBLE SLEEPING.
YOU EXPERIENCE SIGNIFICANT PMS SYMPTOMS.
YOU STRUGGLE WITH ACNE OR OTHER SKIN ISSUES.
YOUR MENSTRUAL CYCLE IS IRREGULAR OR ABSENT.
YOU STRUGGLE WITH YOUR WEIGHT.
YOU ALWAYS FEEL THIRSTY AND USE THE BATHROOM ALOT.

HOW TO KNOW IF YOU HAVE
INSULIN RESISTANCE
TESTING
Fasting Glucose = 70-90 mg/dl

HgbA1c < 5.3%
Fasting Insulin < 7 uIU/mL
Insulin Glucose Challenge Test
You can have normal levels of blood sugar and a normal A1C, but still be
experiencing insulin resistance. Abnormalities in your fasting glucose and
A1c might not occur until insulin resistance has already progressed and
and we’re getting towards a pre-diabetic range.
This is why it’s crucial to monitor labs early on and to ask for complete
testing.
Use these tests in conjunction with the symptom questionnaire to assess

the severity of your insulin-resistance. You ca use these Even with normal
lab values, supporting blood sugar with the following strategies is
fundamental.

10 STRATEGIES TO
BALANCE BLOOD SUGAR
FOR BALANCED HORMONES
Balanced Blood Sugar = Balanced Hormones
If blood sugar is all over the place and you're riding the
"blood sugar rollercoaster" all day, not only will you
feel the effects, but it will be impossible to balance your
hormones, heal your PCOS and optimize your health.
Insulin Blood Sugar
Spike Crash
Not surprisingly, diet and lifestyle play a huge role in

regulating your blood sugar and insulin levels.
Thoughtful modifications to your nutrition and aspects
of your lifestyle can lead to signifiant improvements in
PCOS symptoms and positively impact your hormones
(and just about everything else with your health).
Keep reading to learn 10 key strategies for balancing

blood sugar for balanced hormones!

POWER UP WITH PROTEIN 1
Eat 25-35 grams of high quality protein at all meals.
Protein slows down the digestion of carbohydrate

foods and effectively minimizes rapid spikes in blood
sugar and insulin. Eating adequate protein helps with
blood sugar control, improves satiety, and supports
overall hormone balance. Aim to include a variety of
high quality animal products like organic eggs, beef,
turkey, chicken and wild caught fish as well as plant
proteins like organic tempeh, tofu, and lentils. Research
suggests that getting adequate protein at breakfast is
particularly important for women with PCOS.

FOCUS ON FIBER 2
Aim for 35-40 grams of fiber daily.
Fiber is the indigestible part of plants that cannot be

broken down into blood sugar. Fiber slows down
carbohydrate digestion and helps to stabilize blood
sugar. Adequate fiber intake is associated with better
blood sugar control. Eat more fiber rich foods including
non-starchy vegetables, starchy vegetables, whole fruit,
beans, lentils, nuts, seeds, and whole grains.

BE FEARLESS WITH FATS 3
Aim for at least 50 grams daily.
Healthy fats are essential for blood sugar stability and

help to minimize rapid spikes and dips in blood sugar.
Fats are needed to help us feel full and can minimize
sugar cravings. Fats help your body to absorb fat
soluble vitamins like vitamins A, E, D & K, and to
support the health of our brain, skin and more. Healthy
fats are needed in adequate amounts for optimal and
balanced hormone production. Incorporate a variety
of healthy fats like olive oil, olives, coconut oil, nuts,
seeds, and avocado. Aim for 1-2 servings per meal.

MASTER MEAL TIMING 4
Eat consistently throughout the day.
Eating consistent meals and snacks is one of THE most

effective ways to balance blood sugar and reduce
stress on the body. Erratic eating disrupts blood sugar
and contributes to issues with energy, mood, and
hormones. Aim to eat consistent meals every 3-5 hours
throughout the day to support stable blood sugar. To
further optimize blood sugar balance in PCOS, shift
the timing of your meals to align with your circadian
rhythm. This means having something to eat within
the first 1-2 hours of waking and eating your meals and
snacks consistently over the course of the next 10-12
hours.

AVOID "NAKED CARBS" 5
Pair carbohydrate foods with protein and fat.
Balancing blood sugar is not about avoiding

carbohydrate foods. We NEED adequate amounts of
glucose from high quality carbohydrates to support
healthy hormones and to avoid low blood sugar that
can make PCOS symptoms worse. Eating
carbohydrates alone is what leads to rapid spikes in
blood sugar and insulin. Aim to pair quality
carbohydrate foods with protein and fats to achieve
optimal blood sugar balance. Example: instead of
snacking on fruit alone, eat along-side some pumpkin
seeds or nut butter to balance blood sugar.

PRIORITIZE SLEEP 6
Aim for 7-9 hours of sleep every night.
Sleep is the cornerstone of good health. A lack of sleep

can lead to impaired glucose metabolism, increased
insulin levels and altered appetite regulation (aka carb
cravings and increased hunger). Sleep deprivation
leads to poor blood sugar control and disrupted
hormones in PCOS. Getting enough sleep is
foundational for keeping blood sugar balanced. Aim to
establish a consistent bedtime routine with the goal of
7-9 hours per night.

MANAGE STRESS 7
Make stress management a daily priority.
Both acute and chronic stress stimulate the release of

hormones that raise blood sugar and lead to insulin
resistance over time. Not all stress is bad - but chronic
stress contributing to blood sugar & metabolic
disturbances can lead to significant hormone
disruption and unpleasant symptoms. Make stress
management a priority by checking in with your body,
setting boundaries, and exploring stress management
outlets like meditation, breathwork, therapy, yoga and
journaling.

NOURISH YOUR GUT 8
Support healthy gut microbes for optimal blood sugar
balance.
Your gut microbiome and the microbes in your gut

influence how your body breaks down carbohydrates
and responds to insulin. Gut imbalances like too much
bad bacteria and not enough beneficial bacteria are
common in PCOS and have been linked to hyper-
androgenism. Gut imbalances contribute to issues
with blood sugar, insulin and inflammation. Focus on
supporting healthy gut microbes by eating adequate &
diverse fibers, slowing down at meals to optimize
digestion, and consider incorporating fermented foods
and probiotics like kimichi, sauerkraut and kefir.

MOVE YOUR BODY 9
Engage in joyful movement daily.
Formal exercise (particularly strength training) is

fabulous for improving insulin sensitivity and
balancing blood sugar. But incorporating more
consistent habitual daily movement like walking,
stretching, & standing to break up sedentary time is
just as important for blood sugar balance. Aim to
incorporate joyful movement daily and consider going
for short walks after meals or getting a standing desk
to break up prolonged sitting.

SMART SUPPLEMENTATION 10
Consider supplementing to support blood sugar.
Food and lifestyle practices always come first. But

research shows that the specific nutrients like
chromium, magnesium alpha-lipoic acid, zinc and
inositols can help improve blood sugar control. Some
studies also show that omega-3 fatty acids and
cinnamon can also help improve insulin sensitivity and
therefore improve blood sugar control. Speak with your
healthcare provider to create a personalized
supplement regimen for supporting optimal blood
sugar balance.

Balanced Plate
Use the formula below as a tool to create balanced meals that support
stable blood sugar. Keep it simple!

Choose one from each column at meals.
Carbs Protein Fats

potatoes chicken olives & oil
sweet potatoes turkey avocados & oil
squash beef coconut & oil
carrots bison nuts & seeds
parsnips pork nut butters
fruit seafood grass fed butter
rice eggs ghee
quinoa bone broth tahini
oats tofu full fat dairy
cassava tempeh fatty fish/meat
beans/legumes
Always: Non-Starchy Veggies

Include at most meals

WANT MORE HELP
BALANCING YOUR
HORMONES AND
OPTIMIZING YOUR HEALTH?
CHECK OUT MY SELF-PACED NUTRITION COURSE:

EAT TO HEAL YOUR PCOS. THIS COURSE WILL
HELP YOU TO DISCOVER SIMPLE AND EFFECTIVE
DIET STRATEGIES TO BALANCE YOUR BLOOD
SUGAR AND TO START RESOLVING YOUR PCOS
SYMPTOMS NATURALLY... WITHOUT UNNECESSARY
RESTRICTION OR CUTTING OUT THE FOODS YOU
ENJOY!
JILLIANGREAVES.COM
@JILLIANGREAVESRD @JILLIANGREAVESRD JILLIANGREAVES.COM

MEET JILLIAN "Find Your Answers.
JILLIAN GREAVES, MPH, RD, LDN
Reclaim Your Health."
Jillian is an Integrative & Functional Registered ·Jillian uses advanced lab testing,
Dietitian and women's health expert. She is personalized nutrition, supportive lifestyle
best known for her whole-health approach therapies, and mind-body practices as the
and her ability to support and empower first line of intervention. It's her mission to
women in addressing the root causes of their empower women to take back control of
hormone and digestive symptoms naturally. their health, reclaim their confidence, and
She practices functional medicine nutrition experience life at its fullest potential.
and utilizes cutting edge research to provide
exceptional care to women in an environment Jillian has been recognized by Expertise
that is always supportive and empathetic. as one of the Top Nutritionists in Boston
for 2021 and 2020.
HAVE QUESTIONS?

JILLIAN@JILLIANGREAVES.COM JILLIANGREAVES.COM
@JILLIANGREAVESRD @JILLIANGREAVESRD

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10 KEY STRATEGIES TO

BALANCE YOUR BLOOD

BALANCED BLOOD SUGAR = BALANCED HORMONES

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

As a functional medicine dietitian &

My goal is to help women transform their

Balancing blood sugar is foundational to

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

THE BLOOD SUGAR HORMONE CONNECTION

Balancing blood sugar is essential for supporting optimal health and

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Let's break down blood sugar:

Glucose is the primary and preferred source of energy used to power

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Low blood sugar can be just as problematic. When blood sugar is

BLOOD SUGAR CORTISOL

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

WHEN YOU GET HUNGRY YOUR MOOD SIGNIFICANTLY CHANGES.

YOU FEEL LIKE A NEW PERSON AFTER YOU EAT.

YOU CONSTANTLY CRAVE SUGAR.

YOU OFTEN FEEL ANXIOUS.

YOU NOTICE BIG DIPS IN ENERGY AND OFTEN FEEL SLUGGISH.

YOU FIND IT DIFFICULT TO CONCENTRATE AND STAY FOCUSED.

YOU HAVE TROUBLE SLEEPING.

YOU EXPERIENCE SIGNIFICANT PMS SYMPTOMS.

YOU STRUGGLE WITH ACNE OR OTHER SKIN ISSUES.

YOUR MENSTRUAL CYCLE IS IRREGULAR OR ABSENT.

YOU STRUGGLE WITH YOUR WEIGHT.

YOU ALWAYS FEEL THIRSTY AND USE THE BATHROOM ALOT.

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Fasting Glucose = 70-90 mg/dl

Use these tests in conjunction with the symptom questionnaire to assess

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Not surprisingly, diet and lifestyle play a huge role in

Keep reading to learn 10 key strategies for balancing

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Protein slows down the digestion of carbohydrate

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Fiber is the indigestible part of plants that cannot be

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Healthy fats are essential for blood sugar stability and

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Eating consistent meals and snacks is one of THE most

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Balancing blood sugar is not about avoiding

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Sleep is the cornerstone of good health. A lack of sleep

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Both acute and chronic stress stimulate the release of

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Your gut microbiome and the microbes in your gut

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Formal exercise (particularly strength training) is

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Food and lifestyle practices always come first. But

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

Choose one from each column at meals.

Carbs Protein Fats

Always: Non-Starchy Veggies

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

CHECK OUT MY SELF-PACED NUTRITION COURSE:

@JILLIANGREAVESRD @JILLIANGREAVESRD JILLIANGREAVES.COM

JILLIANGREAVES.COM | © 2021 JILLIAN GREAVES

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