By Jennifer Tardy
A woman recently shared that she had eaten the same lunch every day for three months:
Spinach.
Grilled chicken.
Cucumbers.
Balsamic vinaigrette.
On the surface, it checks all the “healthy” boxes.
Yet she had gained six pounds.
She was tracking her macros. She was consistent. She was disciplined.
So instead of guessing, we reviewed her continuous glucose monitor (CGM) data.
By 2:00 p.m., her blood glucose was dropping to 62 mg/dL — clinically hypoglycemic range.
What Happens During a Midday Crash
When blood sugar drops that low, the body initiates a stress response:
- Cortisol increases
- Adrenaline rises
- Shakiness, brain fog, irritability set in
- Intense cravings follow
To manage the crash, she would grab a protein bar. On paper, that looks responsible: high protein, calorie-controlled.
But many commercial protein bars are metabolically similar to candy bars — processed syrups, sugar alcohols, and rapidly absorbed carbohydrates. Her glucose would spike to 160 mg/dL, then crash again by 4:00 p.m.
This created a daily stress–spike–crash cycle.
The Salad Wasn’t “Bad.” It Was Incomplete.
The issue wasn’t the salad itself.
It was:
- Too low in total calories
- Too low in complex carbohydrates
- Too low in sustained energy
- Micronutrient-limited due to lack of diversity
Yes, spinach contains nutrients. But repetitive, under-fueled meals can signal perceived scarcity to the body. Over time:
- Thyroid conversion (T4 → T3) may downregulate
- Cortisol output increases
- Insulin sensitivity worsens
- Energy production becomes less efficient
This is where many people stall.
Macros vs. Nourishment
“I hit my macros” does not automatically equal metabolic health.
Macronutrients (protein, fat, carbs) are structural targets.
Micronutrients (vitamins, minerals, phytonutrients) drive physiology.
Micronutrients directly support:
- Thyroid hormone conversion
- Insulin signaling
- Mitochondrial ATP production
- Detoxification pathways
- Hormonal balance
If micronutrient density is inadequate, metabolic efficiency declines — even when calories and macros appear correct.
The Strategic Adjustments
We made simple but targeted changes:
- Added a whole-food carbohydrate source (potato)
- Increased healthy fats
- Diversified vegetables
- Ensured adequate total caloric intake
- Prioritized nutrient density over macro minimalism
Within days, her 2:00 p.m. glucose stabilized around 85 mg/dL.
No crash.
No reactive snacking.
No emergency protein bar at 4:00 p.m.
She lost four pounds in three weeks — without increasing cardio, cutting calories further, or “trying harder.”
The Bigger Takeaway
Salads are not the problem.
Chronic under-fueling is.
If you are consistent, disciplined, and still not seeing results, the issue may not be willpower. It may be:
- Insufficient total energy
- Inadequate carbohydrate support
- Poor micronutrient density
- Repeated stress-driven glucose swings
Metabolic health is not solved by restriction alone.
It is solved with adequate fuel, nutrient sufficiency, and objective data.
Strategy outperforms discipline when the physiology is understood.
Jennifer Tardy is an IPHM-certified holistic nutritionist, integrative health coach, and personal trainer. Eating for Healing Nutrition and Wellness focuses on holistic approaches to health and wellness. She can be reached at 803-556-2593 or at www.eatingforhealing.org
