This week in Blood Sugar Mastery we are reviewing strategies for more balanced blood sugar.
One of the biggest game changers in helping me reduce my sugar cravings, have more energy and better hormones was having balanced blood sugar.
This essentially means reducing big spikes and big crashes. We want the blood sugar to only gently rise after a meal (or not at all), and gently come back down to baseline.
This helps us have reduced cravings, better energy levels, better sleep, better skin, better hormone balance, and so much more.
These are some of my favorite hacks for reducing blood sugar spikes:
1 Have a tbsp of ACV (in some water) before meals. Add cinnamon for a better taste!
2 Eat fat, protein (& fiber in the form of green veggies if not carnivore) before carbs at meals. This will slow the glucose response.
3 Avoid eating a big amount of protein with no fat as this may convert to glucose and spike your sugar! This includes lean protein (like chicken breast, egg whites, white...
As you know, FAT is your blood sugar’s best friend.
In order to get the blood sugar-stabilizing benefits of fats, we need to be able to break them down and absorb them.
I’m order to do that we need to support our liver and gallbladder to make good bile.
If bile isn’t thin and free flowing, it won’t do its job of breaking down fats into their usable forms, fatty acids.
Fats actually have no benefit to us unless we can break them down and absorb them.
Undigested fats actually become inflammatory for the body and can wreak havoc on the digestive system.
Focusing on these foods can help to thin out your bile so that it is free flowing and can do its job better.
This is only one piece of the puzzle but a great place to start.
Another nutrient that also really helps is choline which is found in high amounts in egg yolks.
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Burning body fat is essential for keeping our energy levels up between meals, keeping us mentally sharp, and of course for losing weight.
When we can’t burn our body fat, we may hold on to excess weight, have cravings between meals, have energy or blood sugar crashes, have hormone imbalances, and so much more.
I see a lot of people in my practice who work out a ton but can’t lose body fat. A major cause of this is high insulin levels.
High insulin signals to the body to STORE fat AND at the same time blocks us from BURNING that fat.
High insulin essentially blocks us from using stored fat for energy so we become dependent on carbs to keep us energized.This makes it nearly impossible to stabilize blood sugar, stay away from carbs, and lose weight.
So how do you improve your insulin levels to better burn body fat?
In order to lower insulin levels, we can start with avoiding blood sugar spikes.
There are many other factors that help lower insulin levels like targeted workouts,...
This process is called gluconeogenesis. It is a demand driven process and I see it occur very frequently in my clients with Reactive Hypoglycemia because they are sugar burners (and lack metabolic flexibility), thus the demand for glucose is often higher.
Additionally, protein causes a mild an insulin response so without the fat, this affect is more pronounced. Add carbs to the mix and you’re looking at a significant blood sugar and big insulin spike (which may come with an inevitable crash for my RH friends)
This is why the recommendations on a keto diet are for fatty, not lean protein.
When we eat proteins that come with fat, this helps to slow the absorption of the glucose and blunt blood sugar spikes, thereby reducing the chance of a blood sugar crash.
Fats have virtually no effect on blood sugar & insulin and...
Stress is the single most under appreciated cause of blood sugar issues.
When we have acute or chronic stress, we activate the sympathetic (fight or flight) nervous system.
One of the jobs of the sympathetic nervous system is to raise our glucose (blood sugar) levels so we will have the energy to “fight or flight”.
This is fine in the case of a workout for example because we end up using up the glucose.
But- when we are stressing and sitting at a desk all day, for example, we are not actually using up the glucose so it contributes to a rise in blood sugar & insulin levels.
Another hormone that impacts our blood sugar levels is cortisol, “the stress hormone.”
When we are stressed, excess cortisol is produced which inhibits insulin production which can keep glucose levels high.
In someone with chronic stress who now has low cortisol, we often see high levels of insulin which then can cause hypoglycemia.
For these reasons, in times of stress or with chronic stress,...
We know that reducing blood sugar and insulin spikes at meals helps us have more stable energy levels, avoid energy crashes, have more balanced hormones, fewer cravings, less anxiety, better moods, better skin, and more.
Stable blood sugar & insulin is also so important for our long term health.
The best way to reduce these inflammatory spikes of blood sugar and insulin is to have lots of healthy fats (& protein) at meals.
These foods contain lots of healthy fats and tons of nutrients, plus have the least effect on blood sugar and insulin so you can feel fuller and energized longer without having to depend on carbs and sugar for energy.
Certain fats and oils (like butter & olive oil) are great but be sure to get your fats from food as well because they contain more nutrients than the oils.
These foods can also help promote a metabolic state of nutritional ketosis (which we are learning about this week in Blood Sugar Mastery!)
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When you are not metabolically flexible and can’t easily burn body fat for fuel, your body will be dependent for energy from the carbohydrates you eat.
Think about carbohydrates like kindling in a fire. Carbs burn hot and fast. If there are no logs in the fire (dietary & body fat) you will be out of fuel very quickly.
Your brain which is very energy hungry, will be the first to indicate to you that there is an energy crisis.
All of the symptoms above and more can be signs that your body is unable to burn body fat for fuel and this is often accompanied by cravings and urgent hunger for foods high in carbohydrates and sugar.
Becoming metabolically flexible is one of the keys to health! You can start by lowering carbs AND INCREASING FAT!
Remember, the fat is like the log in the fire. It will burn low and slow and give you energy for hours! If you can’t make it more than a few hours between meals, up the fat and see if that helps!
Do you experience any of these symptoms??
Macros aren’t the only thing to consider when it comes to optimizing blood sugar & insulin.
This is why we take a deep dive into all these areas and more in Blood Sugar Mastery!
In Blood Sugar Mastery, we use a holistic approach to helping you optimize your blood sugar so you can feel stable energy, crush cravings, sleep better, go longer between meals, have better moods and less anxiety, balance hormones, burn fat, and so much more!
There were some tech glitches for some people yesterday so I’m keeping doors open for another day so that everyone who wants to can join!
The waitlist is growing at a skyrocketing rate!! Will you be joining us next round?
If you’re trying to balance your blood sugar or hormones, reverse insulin resistance and lower inflammation, just say NO to NAKED CARBS!
What is a naked carb you ask??
It’s any food that’s high in carbs (like these: ) that is eaten alone or ISN’T eaten with a food that’s high in fat and protein.
So if you eat an apple, have it after a meal, or have something like hard boiled eggs first to slow the absorption of the glucose.
So why is this important?! Because steady blood sugar levels (without big spikes and crashes) can help you feel steady energy, mental clarity, happy moods, and set the stage for balanced hormones.
When our blood sugar is spiking and crashing, that’s when we experience energy swings, mood swings, reduced immune function, hormone imbalances, brain fog, carb cravings, sugar cravings, excess hunger, and of course its setting the stage for chronic diseases.
When I ate this apple by itself, as soon as my blood sugar started coming...
High insulin levels block your body from efficiently burning your own body fat for energy. This leaves you dependent on consuming sugar and carbs every few hours to “keep your energy up.”
This only worsens the blood sugar dysregulation and insulin resistance. It’s a vicious cycle.
When you’re a sugar burner, you feel like crap and have lots or all of the symptoms on the left.
The solution to this is to become “metabolically flexible” where your body can burn sugar AND fat for fuel.
It’s amazing how that little switch absolutely transforms your entire health.
To make your metabolism flexible, you need to start with optimizing your blood sugar.
To help you do this in the most effective and efficient way possible, I have created a program that serves as the bridge to get you there.
This revolutionary program is Blood Sugar Mastery. It is the ultimate program to help you control your blood sugar so it stops controlling you.
Enrollment re-opens in...