Blood Sugar
The metabolic rollercoaster most people are stuck on. High blood sugar damages tissues, low blood sugar crashes energy. The goal: stable, metabolically flexible control.
How Blood Sugar Works
The Normal Cycle
You eat carbohydrates → glucose enters blood → pancreas releases insulin → insulin opens cell doors → glucose enters cells for energy → blood sugar returns to normal. This should be smooth and steady.
The Broken Cycle
Eat sugar/refined carbs → blood sugar spikes → massive insulin release → blood sugar crashes → hunger, cravings, fatigue → eat more sugar → repeat. This is the glycemic rollercoaster most people are stuck on.
The Glycemic Rollercoaster
1. Sugar Spike
Refined carbs cause rapid blood sugar rise. Feel temporarily energized.
2. Insulin Surge
Pancreas pumps out insulin to clear the glucose. Often overshoots.
3. Crash
Blood sugar drops too low. Fatigue, brain fog, irritability, hunger.
4. Repeat
Cravings drive you to eat more sugar. The cycle continues all day.
Insulin Resistance: The Root Problem
When cells are constantly flooded with insulin, they become resistant—like neighbors ignoring a car alarm that goes off too often. This is insulin resistance, the precursor to type 2 diabetes.
What Causes It
- • Chronic high-carb diet
- • Excess fructose (especially HFCS)
- • Seed oils and processed foods
- • Sedentary lifestyle
- • Chronic stress (cortisol)
- • Poor sleep
- • Inflammation
- • Magnesium deficiency
Signs of Insulin Resistance
- • Belly fat that won't budge
- • Constant hunger, especially for carbs
- • Energy crashes after meals
- • Brain fog
- • Skin tags
- • Dark patches on skin (acanthosis nigricans)
- • High triglycerides
- • Low HDL cholesterol
⚠️ How High Blood Sugar Damages the Body
Glycation
Glucose binds to proteins, creating AGEs (Advanced Glycation End-products). These damage tissues, accelerate aging.
Blood Vessel Damage
High glucose damages blood vessel walls. Leads to atherosclerosis, heart disease, stroke.
Nerve Damage
Peripheral neuropathy—numbness, tingling, burning in extremities. Common in uncontrolled diabetes.
Kidney Damage
Diabetic nephropathy. High blood sugar damages kidney filtering units.
Eye Damage
Diabetic retinopathy. Damages blood vessels in retina. Leading cause of blindness.
Brain Effects
"Type 3 diabetes" = Alzheimer's. Insulin resistance in the brain impairs memory and cognition.
🧪 Key Blood Sugar Tests
Fasting Glucose
Blood sugar after 8+ hour fast. Normal: 70-100 mg/dL. Pre-diabetic: 100-125. Diabetic: 126+.
HbA1c
Average blood sugar over 2-3 months. Normal: <5.7%. Pre-diabetic: 5.7-6.4%. Diabetic: 6.5%+.
Fasting Insulin
Often missed but critical. Catches insulin resistance BEFORE glucose rises. Optimal: <5 μIU/mL. Over 10 suggests resistance.
HOMA-IR
Calculated from fasting glucose and insulin. Measures insulin resistance. Optimal: <1.0. Over 2.0 indicates resistance.
✅ Restoring Blood Sugar Balance
Reduce Refined Carbs
Cut sugar, white flour, processed foods. These cause the biggest spikes.
Protein & Fat First
Eat protein and fat before carbs at meals. Slows glucose absorption.
Walk After Meals
10-15 minute walk after eating dramatically reduces glucose spike.
Build Muscle
Muscle is your glucose sink. Resistance training improves insulin sensitivity.
Sleep 7-9 Hours
Poor sleep impairs glucose tolerance next day. Prioritize sleep.
Manage Stress
Cortisol raises blood sugar. Chronic stress = chronic high glucose.
Magnesium
Essential for insulin signaling. Most people are deficient.
Chromium
Enhances insulin sensitivity. Found in broccoli, meat, whole grains.
Apple Cider Vinegar
1-2 tbsp before meals reduces glucose spike. Acetic acid effect.
Metabolic Connections
Insulin
The hormone that lowers blood sugar by driving glucose into cells
Cortisol
Stress hormone that raises blood sugar for fight-or-flight
Magnesium
Required for insulin signaling—deficiency causes resistance
Chromium
Enhances insulin sensitivity at the receptor
Inflammation
Chronic inflammation drives insulin resistance
Sleep
One bad night impairs glucose tolerance the next day