Authored by Caroline Morin, HWC-NBC
When Susan, 52, joined a six-month nutrition and lifestyle coaching program, she felt frustrated and foggy. Her energy was low, her A1C was creeping upward and the scale seemed stuck. “I wish I’d known this a year ago,” she said in her first session, “so I could have taken better care of my body.” That realization marked a turning point — not because she knew exactly what to do, but because she was finally ready to do the work her health required.
A wake-up call in numbers
Like many women in their 50s, Susan juggled work, family and life’s constant demands. She loved managing a busy office, but stress consumed her. Putting her family first meant her own health quietly slipped down the priority list. When her doctor noted her A1C was in the prediabetic range and her cholesterol was high, she knew something had to change.
For reference, an A1C — which reflects average blood sugar over three months — has a standard range of <5.7%. Typical lab ranges flag obvious disease, while optimal ranges reflect how the body functions at its best and help catch imbalances early, often before symptoms appear:
| A1C Category | Range (%) | Purpose |
| Standard / Normal | < 5.7 | Typical lab reference range based on population averages. Flags obvious disease. |
| Optimal | <5.6 | Reflects ideal physiological function. Used in functional medicine. |
| Suboptimal High | 5.6 – 6.0 | Signals early imbalance. Opportunity to take action before symptoms develop. |
| High | > 6.0 | Indicates elevated risk. May correspond with prediabetes or diabetes. |
Note: Always consult a qualified healthcare provider to read and interpret lab results.
Susan’s initial results were in the suboptimal range, signaling the need for steady, supportive lifestyle changes.
Building awareness
In the first month, the focus wasn’t restriction — it was attention. Susan learned how food, stress, sleep and timing affect blood sugar. She began planning simple meals around protein, fiber and vegetables, read labels more carefully and discovered that many “healthy” foods contained hidden oils, sugars or preservatives. She added frozen spinach to smoothies, shredded cabbage to dinners, and tried overnight oats and high-protein breakfasts.
She also slowed down at meals, tuned into hunger and fullness cues, and practiced brief breathing exercises before eating. “I’m actually enjoying my food again,” she said, surprised by how satisfied she felt with smaller portions.
Small changes, big energy
By the second month, Susan replaced afternoon slumps with short walks, added light weights and noticed she wasn’t as tired at work. Her family joined in on meals and encouraged her new habits. Meal prepping became routine, making consistency easier even during busy weeks or trips. She also planned ahead for dinners out, showing up for herself without giving up social life or favorites.
From tracking to understanding
Midway through the program, Susan began using a food-tracking app — not for restriction, but for awareness. She realized she wasn’t getting enough protein or fiber. Once she aimed for roughly 30 grams of protein per meal and added beans, berries and leafy greens, she noticed a real difference in energy and satiety. She slept better, stopped snoring and no longer relied on sugary snacks.
Her mid-program labs reflected her effort: A1C dropped to 5.8%, LDL declined and total cholesterol trended downward. She was down six pounds — a slow, steady progress that came from consistency, not a crash diet.
A sustainable way
By month five, Susan was walking 10,000 steps a day, lifting weights three times a week and trying new recipes. Her jeans fit better, and her workouts felt easier. But the biggest shift was identity-based. She no longer saw herself as “trying to get healthy.” She became a woman who takes care of her health, planning ahead without pressure, pivoting when life interfered and giving herself grace when things weren’t perfect.
The results
At six months, Susan’s labs showed measurable improvements: A1C was closer to optimal, LDL continued to drop and HDL remained strong. She had lost weight, but more importantly, she had gained stability in her blood sugar, strength and peace of mind. She no longer described herself as “on a plan” — this was her new normal.
The takeaway
Susan’s story is a reminder that real metabolic health doesn’t happen overnight. It’s built through daily choices and an identity shift. Sustainable weight loss, balanced blood sugar and improved cholesterol come from how we think, plan and show up for ourselves consistently.
As Susan says, “Once I stopped trying to be perfect and started being consistent, everything changed.” For women over 50, it’s never too late to take control of your health and create lasting change that truly becomes part of your life.
5 ways to lower your blood sugar
1. Prioritize protein and fiber at every meal Aim for ~30g protein per meal and plenty of vegetables, beans or other fiber-rich foods.
Start your plate with protein first, then add colorful vegetables. Use beans, lentils or sweet potatoes for easy, high-fiber sides. View each meal as an opportunity to fuel your body and stabilize blood sugar.
2. Eat mindfully Slow down, chew thoroughly and check in with hunger/fullness cues.
Put your phone away, take a few deep breaths before eating and pause mid-meal to ask, “Am I still hungry?” Paying attention to our hunger and satiety helps us develop a better connection with our body so we can learn to better trust ourselves.
3. Move consistently Include short walks after meals and resistance training 2–3 times per week.
Schedule walks after lunch or dinner and keep a set of weights at home or in the office. Regular movement supports blood sugar and energy.
4. Plan ahead Prep meals and snacks to avoid “hunger emergencies” that lead to quick, sugary fixes.
Set aside an hour a week to batch-cook or portion snacks to create convenience. Instead of thinking of meal prepping as taking time, think about it as investing time that will pay off a bigger return on investment.
5. Track for awareness, not perfection Use an app, notebook or journal to notice patterns in meals, cravings and energy.
Record meals and notes about how you felt, not just numbers. Reflect weekly and look for trends, not mistakes. Tracking isn’t to judge or restrict ourselves. It gives us data to make informed decisions about what to do next.
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