Tuning Your A1C: The Power of 13 Way to Lower Blood Sugar Without Losing Your Mind

Coach Paris
Jun 16
3 min read

Over a year ago , I was officially diagnosed with Metabolic Syndrome — something many of you have heard me talk about. Even as a coach, with years of experience, education, and consistent healthy habits, I found myself facing rising blood sugar, creeping weight, and the early stages of insulin resistance.

Here’s the truth: Health isn’t a finish line. It’s an ongoing process.

While this diagnosis was hard to hear, it became an opportunity to put everything I teach into action — for myself. I'm walking this road with you — fine-tuning my habits, adjusting my nutrition, modifying my movement, and dialing in the details.

One of my key focus points has been lowering my A1C — not because I’m failing, but because I’m fine-tuning. My most recent A1C was 5.7. That’s not alarming, but it’s a sign that my body is asking for adjustments. And like I tell my clients every da

“We don’t panic — we problem-solve.”

The beauty of The Power of 13 is that it gives us a clear, common-sense framework for exactly these kinds of moments. No gimmicks. No extremes. Just small, sustainable shifts that move us toward better health.

What Is A1C?

A1C measures your average blood sugar over 2–3 months.
A reading of 5.7% puts you right at the edge of normal, brushing up against prediabetes.
The goal is to stabilize blood sugar now and protect long-term health.

Why Even “Healthy Eaters” Struggle

Many of my clients (and myself included) hit A1C plateaus because of:

Fat-free everything
Fruit overload without protein pairing
Healthy carbs eaten without balance
Chronic stress, high cortisol, and poor sleep
Poor carb timing

The Power of 13: Your A1C Optimization System

1️⃣ Cut Portions In Half (#1)

Even healthy carbs can add up fast. Downsizing portions, especially for carbs like oats, potatoes, fruit, and grains, creates more stability.

2️⃣ Move 30 Minutes Per Day (#2)

Movement immediately improves insulin sensitivity.Pro tip: Walk 10–15 minutes after meals — an incredible tool for flattening blood sugar spikes.

3️⃣ Sleep At Least 8 Hours (#3)

Lack of sleep triggers elevated cortisol, leading to higher blood sugar. Prioritize quality sleep as a non-negotiable.

4️⃣ Track Food and Feelings (#4)

Tracking isn’t just for calories. Journaling when you eat, how you feel, and your energy levels helps identify patterns that may be affecting blood sugar.

5️⃣ Double Your Vegetables (#5)

Vegetables deliver fiber, vitamins, minerals, and blood sugar stability. Build plates that are veggie-heavy, colorful, and nutrient-rich.

6️⃣ Stretch and Breathe (#6 & #13)

Stress management is blood sugar management. Breathwork, mindfulness, and movement lower cortisol and support better glucose control.

7️⃣ Healthy Fats Daily (#8)

Fat-free products aren’t always better. Healthy fats slow digestion and reduce blood sugar spikes.Great options: avocados, olive oil, nut butters, full-fat dairy in moderation.

8️⃣ Eat Fruit Smart (#9)

Berries = daily option
High-sugar fruits = limit to a few times per week, always paired with fat/protein.
Avoid eating fruit solo — always pair for better blood sugar stability.

9️⃣ Create Boundaries (#10)

Eating windows, limiting nighttime carbs, and being intentional with snacking keeps insulin levels steady.

Special Focus: The White Potato Question

You don’t have to give up white potatoes — you just have to eat them strategically:

Portion: ½ to ¾ cup cooked
Preparation: roasted, boiled, or air-fried with skin on
Pairing: always with protein, fat, and fiber
Bonus hack: cook, cool, and reheat to create resistant starch — which lowers glucose response!

What About Lactose-Free Milk?

Lactose-free milk still contains sugar (glucose + galactose), so it behaves similarly to regular milk in the body.

Moving from fat-free to 2% lactose-free helps stabilize digestion and blood sugar.
Portion: 4–6 oz per serving, ideally paired with protein.

Stress and Cortisol: The Silent Saboteur

Chronic stress drives insulin resistance.Mindset work, boundaries, breathing, yoga, and intentional rest lower cortisol and help stabilize blood sugar long-term.

Supplements to Consider (Always Discuss with Provider)

Magnesium glycinate
Omega-3s
Berberine
Vitamin D

My Simple Formula

Protein + Fiber + Fat + Movement + Mindset = A1C Control

The Bottom Line

You don’t need extreme diets or elimination.You need structure, balance, and fine-tuning. That’s exactly what The Power of 13 delivers. Small, consistent adjustments now protect you long into the future.

Need help lowering your A1C?

Join me inside Always On Your Side Coaching — where we fine-tune real-life solutions for real-life people.Because your health journey deserves accountability, support, and coaching that works.

✨ Let’s talk about what you really need to succeed.

Book your 1:1 Discovery Session today: 👉 www.alwaysonyoursidecoaching.com/service-page/1-1-coaching-consultation

Together, we’ll map out your path to wellness—no shame, no perfection, just progress.

Love and Light 💜