A 56-year-old woman lost weight and balanced her blood sugar with 5 simple changes

• A retired woman said doctors wrote off her health isssues as menopause, but she was prediabetic.
• Tracking her blood sugar levels helped her build healthy habits and find foods that worked for her.

When Gayle Pagano turned 53, it was like a switch was flipped.

Suddenly, without changing her diet or exercise habits, she started to gain weight, her joints ached, and nothing felt right. Blood tests suggested that she had prediabetes.

Doctors wrote off her symptoms as part of getting older and undergoing menopause, noting that her blood sugar measurements were within the higher range of normal.

"It was insanely frustrating," she told Business Insider. "When I tell you this is how I feel, regardless of a number or what's normal, I know it's not normal for me."

Pagano started using a continuous glucose monitor (CGM), a wearable device that gives live updates on changes to blood sugar levels. She was connected to the device via the health tech company Nutrisense, which provides support from a nutritionist as well as a prescription that was, until recently, necessary to get a CGM.

While the devices are still an emerging trend and researchers are skeptical they can benefit just anyone, Pagano said it worked for her.

Now 56, she's lost 50 pounds and said tracking her blood sugar has helped her build healthy habits and choose foods that keep her energized.

Cutting back on processed carbs

Coming from an Italian family, Pagano is a huge fan of pasta.

Tracking her blood sugar helped her realize she didn't need to give it up completely. After experimenting to see how different foods affected her body, she said making pasta and bread at home led to fewer blood sugar spikes.

What she did cut back on were processed foods, even items like salads. Despite being convenient, some premade meals can be loaded with hidden additives like sugar.

"The biggest surprise and the most disappointing thing is packaged, prepared foods and restaurant foods," she said. "It doesn't matter how healthy you think something might be."

Pagano has found healthier way to enjoy similar flavors with more nutrients and fewer preservatives, though. For instance, she's shifted from having fruit jelly at breakfast to eating blueberries, raspberries, or blackberries instead, which are rich in fiber as well as vitamins and antioxidants.

More protein and fiber with each meal

One simple way to balance blood sugar without cutting carbs completely is to load up on other nutrients first, according to Pagano.

"I have my proteins first, then fibers, then starches," she said.

There's good science to this approach, since digesting protein and fiber can slow the absorption of glucose from the carbs to prevent blood sugar spikes after eating, dietitians previously told BI.

Intermittent fasting

Pagano said her daily routine includes a 14-hour period of intermittent fasting. She finishes eating around 5 pm, and said her previous habit of eating late at night was disrupting her sleep.

Fasting may help keep blood sugar levels within normal ranges for people with prediabetes, research suggests.

Pagano said she often has nuts and cheese as an evening snack before fasting. The combination includes a hefty dose of fiber, healthy fats, and some protein, all of which are associated with feeling full for longer.

A new supplement: berberine

To help balance her blood sugar, Pagano started using an herbal supplement sometimes called "nature's Ozempic."

Berberine, a yellow compound found in plants like barberry and goldenseal, has a long history in traditional medicine. There's not much evidence it significantly boosts weight loss, but some studies suggest it can have a modest benefit on blood sugar and cholesterol levels.

However, it can have side effects like digestive upset. Like other supplements, berberine isn't well regulated, so it can be tough to know if you're getting a quality product in the right dose.

Strength training with resistance bands

Pagano said she's always made walking a habit and aims to get in her 10,000 steps a day. Now retired and living in Florida, the heat can sometimes make outdoor exercise more daunting.

She added strength training to her routine with 15 minutes of resistance band exercise, a few times per week. Studies suggest resistance training, with bands or weights, can boost longevity and help prevent illness.

Pagano still walks regularly, and aims to take a quick stroll after meals to help keep her blood sugar in check.

"I absolutely must move after eating," she said.