Insulin Resistance & Blood Sugar Balance

Your blood sugar can change throughout the day based on many factors — what you eat, when you move, how well you sleep, and even how stressed you feel. Understanding these patterns can help you keep your energy steady and support a healthy metabolism.

Here are a few tips to keep in mind when working to balance your blood sugar:

Food order matters. Meals high in carbohydrates and sugar can cause a rapid rise in blood glucose levels. Aim for meals that include protein, fiber, and healthy fats to slow this rise. Try eating your protein first — it can help reduce the glucose spike after eating.

Don’t skip meals. Skipping meals can cause blood sugar levels to drop too low, leading to cravings, fatigue, and imbalanced energy. Regular, balanced meals help support stable blood sugar and metabolism.

Keep it movin’! Exercise improves insulin sensitivity (how efficiently your cells respond to insulin) and helps regulate blood glucose levels. Any movement helps, but a short walk after meals is especially effective at stabilizing blood sugar.

Prioritize sleep. Sleep is when the body repairs and restores. Lack of sleep disrupts hormone balance and can make it harder for your body to control blood sugar. Aim for 7–8 hours of restful sleep each night.

Manage stress. Elevated cortisol levels from stress can raise blood sugar. Chronic stress can make the body more resistant to insulin over time. Incorporating stress-reducing habits — like deep breathing, time outdoors, or light activity — can help keep blood sugar steady.

Protein, Healthy Fats, and Fiber

Blood sugar balance can be achieved by eating high quality protein (ex: wild-caught fish, pasture-raised eggs, grass-fed beef), healthy fats (ex: nuts, seeds, olive oil, fatty fish), and natural fiber (ex: non-starchy vegetables).

Prioritize the First Meal of the Day

Your first meal is when your body is often most sensitive to sugar. Eating a breakfast higher in protein and lower in carbohydrates can help support balanced blood sugar throughout the day. Choose savory options over sweet ones when possible.

Hack Your Glucose Spike by the Order in Which You Eat

Eating your protein and fibrous vegetables first, then any starchy or higher-carbohydrate foods, can significantly reduce the rise in blood sugar after eating. If your meal is mixed, start with a side salad to get in some fiber. If you’re eating refined carbohydrates, save them for the end of the meal.

Supplemental Support

Certain supplements—such as berberine and glycine—have been shown in studies to support healthy glucose metabolism. Talk with your healthcare provider to see if adding these may be appropriate for you.

Move After Eating

A short walk after you eat can make a big difference. Even 10 minutes of movement helps your muscles use up some of the sugar from your meal, keeping blood sugar levels steadier and energy more balanced.

Hydration & Blood Sugar Balance 

Hydration plays an important role in keeping blood sugar stable — and it comes with plenty of other health benefits. When you’re dehydrated, your blood becomes more concentrated, which can cause blood sugar levels to appear higher.

Staying well hydrated also supports energy, digestion, and your body’s natural detox pathways.

Keeping Your Body Hydrated

Water is important, but your body also needs minerals called electrolytes to stay balanced. Add a pinch of Pink Himalayan salt and a squeeze of lemon to your water for a simple electrolyte boost. Skip regular table salt, which doesn’t have the same trace minerals. 

Electrolytes supplements are a great option, but beware – most are loaded with large amounts of sugar and/or sugar substitutes. Choose a no/low sugar option.

Hydration Tips You Can Implement Today

• Wake up and drink up! The body gets depleted overnight. Start the day by drinking water upon waking. 
• Hydrate before you caffeinate. Aim for 20 ounces of water before you reach for your morning caffeine. 
• Eat more fresh foods with a high water content like watermelon and cucumbers.