How I Balanced My Blood Sugar, Beat Sugar Crashes, and Found Real Energy

Kai
Written By Matthew Scaramella

By Kai Turner

A balanced burger: 93% lean grass-fed beef, greens, tomato, and mustard. Real food, real energy.

I’ll be honest — I love sugar.
Always have. Cookies, chocolate, cereal, “healthy” granola bars — you name it.
So when I started learning how added sugar was wrecking my energy and hormones, it felt almost impossible to let it go.

At first, cutting back was brutal. Sugar gives quick comfort — that rush of dopamine, that instant mood lift. But here’s the truth: the same sugar that gives you a five-minute high steals hours of energy right after.
And when I finally gave it up, the difference was night and day.

Why Sugar Crashes Hit Harder When You Have Hypothyroidism (Like Me)

Let’s talk about what sugar really does to your energy — especially if you’re living with hypothyroidism like me. For years, I couldn’t figure out why I’d eat something small and balanced, then suddenly feel more tired than before I ate. It wasn’t “just in my head” — it was blood sugar dynamics colliding with a slower thyroid.

When you eat something high in sugar — or even a “healthy” fast carb like white rice or juice — your blood sugar shoots up fast. Your body reacts by releasing insulin to pull that sugar out of your bloodstream and into your cells for energy. But the spike happens so quickly that insulin often overcorrects, pushing blood sugar too low. That’s when you feel the crash: tired, foggy, edgy, and craving more sugar or caffeine just to feel normal again.

If you have hypothyroidism, this cycle hits even harder. A slower thyroid means a slower metabolism — your cells burn fuel less efficiently and take longer to turn glucose into usable energy. On top of that, your adrenal system (which helps balance blood sugar through cortisol) tends to be less responsive. So when insulin clears too much sugar, your body doesn’t recover as fast. You’re left feeling like you’re running on fumes.

Over time, those constant highs and lows drain energy, stress the thyroid, and feed inflammation — all things you’re trying to move away from. That’s why keeping your meals balanced with protein, fiber, and healthy fats matters so much. It’s not just about avoiding sugar; it’s about keeping your energy steady so your thyroid doesn’t have to fight uphill all day.

The Truth About Sugar and Thyroid Health

When you’re managing thyroid issues, blood-sugar balance becomes everything.
Unstable blood sugar can make fatigue worse, stress your adrenals, and keep your metabolism sluggish.

My biggest mistake was relying on added sugar, even in “healthy” foods. Those sweet bursts spiked my blood sugar, then dropped it hard.
It left me tired, foggy, and craving more food every couple of hours.

The Turning Point

The real breakthrough came when I stopped obsessing over how often I was eating and started focusing on what I was eating.

Once I built balanced meals — with protein, healthy fats, and slow-digesting carbs — everything changed.

Instead of sugar highs and crashes, I had steady, calm energy that lasted five to six hours.
No mid-morning slump, no brain fog, no constant snacking.

How I Do It Now

Balance looks simple for me:

  • Protein keeps me full and stable.

  • Healthy fats slow digestion and feed the brain.

  • Natural carbs fuel my muscles and metabolism.

And I stopped fearing natural sugar in fruit.
Fruit has fiber, water, and nutrients that keep your blood sugar steady.
A banana or berries won’t hurt you — especially when paired with protein or fat.

Example: a banana with peanut butter, or oatmeal with an egg on the side.
That’s steady fuel, not a crash.

My Go-To Protein

My favorite ready-to-drink plant-based protein shake is called OWYN(only what you need) and it’s the one I pick up at Whole Foods — and it’s also available here on Amazon.
Each bottle has no added sugar, a clean ingredient list, and 32 grams of protein! to bridge meals or refuel after a workout. I love the no-nut buttercup flavor the most and I’ll drink it immediately after my workout to start recovery right away.
It’s smooth, not chalky, and actually tastes good cold out of the fridge — like real food, not a powder.

Results I Can Feel

After cutting added sugar and balancing my meals, my body finally started responding the way I wanted.

I went from 186 pounds to 155 pounds, which is a healthy, sustainable weight for my height.
But the real win wasn’t the number — it was how I felt:

  • Clearer mind

  • More consistent energy

  • Less anxiety around food

This wasn’t a crash diet. It was learning to work with my body instead of against it.

What I Learned

You don’t have to live in fear of fruit or carbs.
You just need to stop feeding the sugar rollercoaster.

Cut added sugar.
Balance every meal with protein, fat, and carbs.
Your thyroid, your energy, and your mood will thank you.

That simple shift changed my life — and it might change yours too.

The Foods That Supported My Health Journey

(I aim for 8 hours of sleep each night, take my medication at 6 a.m., and eat breakfast at 7 a.m. — consistency is key.)

Breakfast – 7:00 a.m.

  • ¼ cup plain old-fashioned oats

  • 1 plain scrambled egg

  • Sourdough toast with 1 tbsp peanut butter and sliced banana

  • ½ avocado (rub lightly with olive oil and store with the seed in a glass container to keep fresh for a couple days)
    → Balanced carbs, fats, and protein.

    This breakfast has been a game changer for me. It’s light, well-balanced, and keeps me fueled for 5–6 hours — even on days when I’m too busy to stop and eat. For my body, it’s the perfect mix of fat, slow-burning carbs, and protein.

11:00 a.m. (Post-Workout)

4:00 p.m. – Pre-Dinner Snack

  • Almond yogurt (my only “cheat,” lightly sweetened) with blueberries

  • No-sugar-added vanilla almond milk (fortified with calcium)
    → Keeps hunger in check.

4:30 p.m. – Dinner (Day 1)

Grilling 93% lean Beef




  • 93% lean grass-fed beef patty on a whole-grain bun with mustard

  • 1/2 sweet potato

  • Spinach and carrot salad with Mediterranean vinaigrette
    → Iron and iodine support thyroid health.

Dinner (Day 2)

  • Tuna mixed with ½ serving brown rice, green peas, and carrots
    → Simple and balanced.

Dinner (Day 3)

  • ⅓ lb salmon cooked to perfection

  • Spinach and chopped carrots with Mediterranean vinaigrette
    → Healthy fats for hormones.

My favorite part about dinner is my guilt-free zero-sugar, zero calorie Waterloo Blackberry Lemonade sparkling water that you can buy here on Amazon I add a small pinch of table salt to most meals for iodine, and I include beef regularly for natural iron — both important for thyroid health.
Whenever I can, I prefer to get these nutrients from real food instead of supplements.

Ginger, lime, and cinnamon — small habits that calm the system and support balance.

Why I Eat Dinner Early for Better Sleep and Digestion

Eating dinner early is key - it gives your body time to digest before bed and promotes a deeper, more restful night’s sleep. Finishing your last meal at least a few hours before bedtime helps your metabolism slow down naturally and supports healthy digestion overnight. Between dinner and bedtime, I take my probiotic, drink plenty of water, and sometimes enjoy a cup of plain herbal tea - usually ginger with a touch of lime or cinnamon - but always without added sugar or sweeteners. I never use anything with caffeine. It’s a simple evening routine that keeps my gut calm, my energy balanced, and my sleep steady.

Final Thoughts

Letting go of sugar isn’t easy — especially if you love it like I do.
But when you finally step off that rollercoaster, your body thanks you in ways you can feel every hour of the day.

Balance your plate.
Fuel your thyroid.
And remember: the best energy isn’t found in a sugar rush — it’s built meal by meal, with balance and patience.

💬 If you’ve ever struggled with energy crashes or sugar cravings, try one balanced meal today — and see how different steady can feel.

Matthew Scaramella
Next

Meet Kai Turner: My Story and the Journey Behind This Blog