If you want to know the #1 secret to slowing down the aging process and/or avoiding disease (diabetes, heart disease, high cholesterol, cancer, etc.) understanding and applying this article is of critical value.

Today, I'm excited to share some essential insights into managing your blood sugar and insulin levels. So if you're wondering how to shed a few pounds or slow down those gray hairs and wrinkles around your eyes or you’re someone navigating the complexities of diabetes please continue reading. All of these concerns go hand in hand with each other. Understanding and managing your blood sugar levels can significantly slow down the aging process and having you live a life full of energy while avoiding chronic disease.

Understanding Blood Sugar and Insulin

Blood sugar, or glucose, is your body's primary energy source, derived from the food you eat. Insulin, a hormone produced by the pancreas, helps cells in your body absorb glucose and use it for energy. Insulin is regarded as a fat-storing hormone and the hormone of aging. Proper management of these two components can prevent energy dips, manage hunger levels, and lower the risk of developing type 2 diabetes mellitus.

Diabetes mellitus is a chronic condition characterized by high levels of glucose in the blood, either due to inadequate insulin production (Type 1 Diabetes) or the body's inability to effectively use the insulin it produces (Type 2 Diabetes). Managing your lifestyle, including your diet, can play a significant role in preventing or managing diabetes. To dive deeper into reducing diabetes risk through lifestyle changes, check out our detailed guide on our Fit Culture blog here.

Practical Tips for Managing Blood Sugar

Maintaining stable blood sugar isn't just about avoiding sugar. Here are some practical, science-backed tips to help you keep your blood sugar levels steady:

1. Manage stress: Did you know your stress hormones (cortisol) raise your blood sugar? We all have stress. The game is managing it properly. Chronic stressful days overtime can wreak havoc to your body and cause you to be more insulin resistant, meaning your cells are less capable to use the available sugar in your bloodstream. Making sure you’re hydrated is the easiest and cost-effective way to mitigate cortisol levels. Drinking anywhere from 2-3 liters of filtered water per day is ideal. Pro tip: Consider taking adaptogenic herbs; Adaptogens are natural substances that help the body manage stress and maintain balance, often found in certain herbs like rhodiola, ashwagandha, ginseng, holy basil, licorice root and cordyseps.

2. Sleeeeeeeep!: If you’re finding it difficult to lose weight and you’ve tried everything, then seriously consider fixing your sleep hygiene. Sleep deprivation causes excess levels of cortisol the next day. Most people sleep 5-6 hours per night, when they actually need at least 7-9 hours to function at their best. Investing in a Fitbit or an Apple Watch that tracks your sleep quality and duration will provide lots of information. These work great and are surprisingly accurate. Get your quality sleep in and watch those pounds shed.

3. Don’t buy junk food!: Pretty simple, if you don’t have junk food in the house, you’re less likely to eat it. Chips, crackers, cookies, ice creams should not be consumed daily. Doing so will cause a cascade of energy and insulin spikes causing cravings for more. Make these treats for special occasions or when you’ve hit a milestone in your own fitness journey.

4. Incorporate Lean Protein: Include 20-40 grams of lean protein each meal. Protein sources like bison, beef, chicken, turkey, venison, legumes, Greek yogurt, whey protein and fish are not only great for muscle repair and growth but also help slow the absorption of glucose into your bloodstream. This results in a more gradual rise in blood sugar levels rather than spikes.

5. Choose High-Quality Fats: Fats, particularly those from high-quality sources like omega-3 fish oils, avocados, nuts, seeds, and olive oil, can help stabilize blood sugar by slowing the digestion process. This means your body has more time to gradually absorb glucose. Additionally, these fats are essential for heart health and can keep you feeling full longer. These are a great option for managing blood sugar but they are calorically dense; limit to one small handful per day.

6. Mindful Carbohydrate Selection: Choose fiber-rich carbohydrates such as low carbohydrate vegetables, and fruits. Great examples are low-carb vegetables that are grown above ground and nutrient-dense - asparagus, green beans, broccoli, cauliflower, spinach, lettuce, brussel sprouts, cabbage and mixed greens. Fiber slows carbohydrate digestion and sugar absorption, helping manage blood sugar spikes after meals.

7. Regular Physical Activity: Engaging in regular exercise can help increase insulin sensitivity. This doesn't always mean hitting the gym hard; even daily walks for 30-60 minutes or consistent light activity can make a significant difference. Strength training utilizes the most amount of muscle fibers and motor units making it a highly effective method for people with diabetes.

8. Consider Supplements That Aid Insulin Sensitivity: Certain supplements can enhance your body’s insulin sensitivity and support blood sugar balance. For example, quercetin, chromium picolinate, cinnamon extract and magnesium biglycinate have been shown to help enhance insulin sensitivity. Always consult with a healthcare provider before starting any new supplement regimen and choose pharmaceutical-grade options. Costco and Shoppers usually don’t carry quality brands of vitamins and minerals 😊

Implementing Your Knowledge

Each person’s body is unique, and what works for one person may not work for another. I encourage you to try these tips and monitor how your body responds. By incorporating lean proteins, high-quality fats, and mindful carbohydrate choices into your diet, you’re not just eating healthier, but also actively managing your energy and insulin levels.

Don't forget to keep hydrated and consult with a professional when making significant changes to your diet or exercise routine.

Remember, managing blood sugar is a vital component of your overall health. Whether you’re looking to enhance your energy, trim down, or manage diabetes, these changes can bring substantial benefits.

Stay Fit, Stay Healthy!

Until next time,

Markus Rosenberg
Personal Trainer, Fit Culture Inc.