Blood Sugar & Energy Balancing

We'll discuss 10 simple health hacks to begin balancing our Blood Sugar. Improve your metabolic health to regulate energy levels, mood, reduce cravings, support a good nights sleep & support immunity.

Transcript

Welcome my name is Debbie I'm a holistic nutritionist with a focus on lifestyle and supporting health through simple wholesome habits.

In this audio we'll discuss blood sugar and what we can do to support our metabolic health.

I'll share 10 simple tips that can be easily implemented into your routine.

So balancing blood sugar can also be thought of like balancing energy.

When we're talking about blood sugar we're referring to the rate at which a hormone insulin is released into our bloodstream in response to consuming glucose or carbohydrates such as sugar,

Fruits,

Or starchy foods like bread.

Blood sugar imbalance can be caused by many varying diet and lifestyle factors and symptoms of dysregulated blood sugar can appear as weight gain,

Moodiness,

Anxiety,

Acne,

Sleep issues,

Excess urination,

And more.

So optimizing metabolic health and blood sugar is ideal if we're looking to support our body,

Our mind,

And overall prevent disease.

So now let's get into the practical steps to improve metabolic health and balance our energy.

Feel free to pause the audio and grab a pen and paper so you can take notes.

So tip number one would be to have protein,

Carb,

And fat with every meal so we're not blocking out entire macronutrients from our diet.

So if we want to optimize metabolic health we aim for balanced meals that include each macronutrient protein,

Healthy fats,

And carbs.

This combination helps to regulate blood sugar levels and provide sustained energy throughout the day.

Remember that portion sizes should leave you feeling satisfied but not overly full or sluggish.

So an example of a balanced breakfast complete with each macronutrient could look like poached eggs with sourdough and butter and a glass of orange juice.

Protein from the eggs,

Fat from the butter,

And carbs from the sourdough and the juice.

All right tip number two would be to avoid consuming carbs on their own or naked carbs.

It's another way of putting it.

So we want to be mindful of how we're consuming carbohydrates.

So eating carbs alone can cause pretty rapid spikes in blood sugar levels leading to energy crashes later on.

Pairing carbs instead with protein or fiber can slow down the absorption of glucose and help maintain steady energy levels.

For example having a glass of freshly squeezed orange juice on its own versus having it with a full meal.

Okay so that kind of goes along with tip number one.

Tip number three is to not skip breakfast.

So contrary to popular belief skipping breakfast can seriously disrupt your hormonal balance,

Your metabolism,

Especially for women.

So although occasional fasting can be done for spiritual purposes,

Intermittent fasting causes unnecessary stress to our system.

Traditionally people fasted in an environment where they could rest,

They could pray or meditate,

They weren't busy managing parenting,

Work,

Or the chronic stress of modern life.

So make sure to start your day with a balanced meal to kick-start your metabolism and stabilize your blood sugar levels.

Tip number four,

This is very important,

To address nutrient deficiencies.

Numerous studies have shown that blood sugar insensitivity and type 2 diabetes is associated with magnesium,

Potassium,

And chromium deficiency.

Magnesium and potassium make the cell receptive to insulin in order to break down the glucose.

So without these minerals insulin cannot do its job.

As well chromium regulates the blood sugar so sources of chromium include brewers yeast,

Beef,

Chicken,

And eggs.

Sources of magnesium and potassium could be seafood,

Yogurt,

Coconut water,

Chicken,

Fruits.

You could also try a magnesium potassium supplement and you can take that once a day or you can take it with each meal.

Okay so we always want to find out which nutrient deficiencies are associated with our symptoms.

Tip number five is to think about coffee.

So while coffee can be metabolically supportive actually and even cognitive enhancing,

It's essential to consume it mindfully and in moderation.

Pairing coffee with a balanced breakfast can help prevent blood sugar spikes and minimize the release of stress hormones,

Promoting a more steady and sustainable energy level throughout the day.

However coffee consumed on an empty stomach,

Especially black coffee,

Can easily spike cortisol and disrupting our blood sugar because of the spike of cortisol and leaving a feeling of anxiety,

Shakiness,

Or restlessness.

So please enjoy your coffee after having a proper breakfast and ideally adding in like a little milk or cream into your coffee.

Okay tip number six is to prioritize quality sleep.

Sleep and blood sugar directly affect each other meaning that imbalanced blood sugar can cause sleep issues and sleep disruptions lead to imbalanced blood sugar,

Creating this vicious cycle.

So getting enough high quality sleep is crucial.

Aim for seven to nine hours of sleep each night.

Establish a consistent sleep schedule to support your body's natural rhythms and deep restorative sleep happens between the hours of 11 to 2 a.

M.

So prioritize an early bedtime whenever possible.

Tip number seven is movement.

So incorporating physical activity into your daily routine,

Especially strength training,

Helps to regulate blood sugar levels and improve insulin sensitivity.

Especially after meals try to always engage in light exercise.

You can go for a walk.

This will support your digestion and prevent post meal blood sugar spikes.

Tip number eight is to incorporate some vinegar into your diet.

This is a very simple hack.

Just adding a little bit of raw organic apple cider vinegar into your routine seems to have a beneficial effect on blood sugar levels and energy metabolism,

Likely because of its support for our microbiome.

So simply dilute a tablespoon of vinegar in water and consume it before meals to support digestion and promote stable blood sugar levels.

Definitely don't consume it on its own because it can tear the enamel off of your teeth or wear the enamel off of your teeth.

So always dilute it.

Tip number nine is to practice mindful eating.

So take the time to savor and enjoy your meals without distractions like TV or phone.

Mindful eating,

As simple as it may seem,

Has been proven to improve digestion,

Nutrient absorption,

And overall metabolic health because it reduces stress hormones and reduces overeating.

So another really simple thing that you can practice implementing.

Tip number ten goes along with tip number nine.

So this is stress management.

Chronic stress can wreak havoc on our metabolism and blood sugar,

Leading to insulin resistance and other health issues.

So incorporate stress-reducing activities into your routine,

Such as building your community.

Okay,

Considering practices like meditation,

Prayer,

Nostril breathing,

Breathing through your nose,

Nice deep breaths,

And of course spending more time in nature.

So all these little habits can really create a big impact.

I just have one bonus tip here,

And that is to optimize sunlight.

So increasing sun exposure will support metabolic health through multiple mechanisms actually.

Sunlight promotes the production of vitamin D,

Which is another nutrient crucial for insulin sensitivity.

Additionally,

Exposure to sunlight helps regulate our circadian rhythm,

Improving glucose metabolism,

And sleep.

Sunlight also enhances mood and reduces stress,

Indirectly supporting blood sugar control.

Furthermore,

Outdoor activities like going for a walk or playing sports,

Encouraged by sunlight,

Contribute to better insulin sensitivity and overall metabolic health.

So this means going outside without sunglasses,

Without a hat or sunblock,

But embracing the sun.

Especially morning sun,

Actually.

If you can get sun first thing in the morning,

Those first rays of the sunrise,

And slowly increase your exposure during the day.

So you need to build up a tolerance.

And as well,

I would suggest making sure to completely eliminate any inflammatory vegetable oils from your diet.

And this is going to support your overall skin health and how your skin reacts to the sun.

So by implementing these 10 healthy habits into your daily life,

And bonus habit,

You can support your metabolic health,

Balance your blood sugar levels,

And enjoy more sustained energy throughout the day.

Remember that small changes have a significant impact on your overall well-being.

So start incorporating these tips today for a healthier tomorrow.

Thanks for tuning in and be sure to check out my website for more resources on holistic nutrition and wellness.

Take care and be well.

Reviews

😄❣️ question, when you say pair protein with fat plus carbs, if you eat crackers with aged Gouda does that not also include being a fat and a protein with your carb? TY.

Hello beautiful 🌺🍎🌺🍎🌺Thank you so much for the insightful talk ☯️the information will help me a lot 🗺️much love🕉️Namaste

Be well! Thank you!

Excellent tips. Avoiding artificial sweetners has really made a difference Thank you🙏🏻

Useful and concise list to smooth out blood sugar spikes that anyone can grab and implement immediately! TY! ☮️🤍🙏 TJ