How to Sabotage Your Blood Sugar (For Real)

❌ Stop doing these things If you want healthy blood sugar regulation.

Lots of times people come to me with concerns about their blood sugar, and they’re already doing a lot of things *right*

They know they need to eat a healthy balance of macronutrients and to move their bodies every day, but here are some surprising things many people don’t realize can spike their blood sugar and sabotage their efforts.

1️⃣ Eating Carbs Alone

Without protein, fiber, or fat, carbs are quickly digested and cause a sudden spike in blood sugar.

2️⃣ Eating While Stressed

Stress hormones signal cells in the liver to release glucose into the bloodstream as an energy source to face the perceived threat. That’s not helpful if real sugar is also coming in the form of food.

3️⃣ Coffee on Empty Stomach

Coffee triggers the release of adrenaline (a stress signal), which signals cells to release sugar into the bloodstream. This can set the stage for poor blood sugar regulation for the day.

4️⃣ Dinner Late at Night

Food is meant to be digested and then utilized for energy. If you eat a large meal right before bed, the excess energy will be stored as fat or disrupt blood sugar levels in the night.

5️⃣ Sleep Deprivation

Studies show that even one night of sleep deprivation can worsen insulin resistance the next day.

What did I miss?

Have you noticed other surprising things that disrupt your blood sugar?

Reference

Singh T, Ahmed TH, Mohamed N, et al. Does Insufficient Sleep Increase the Risk of Developing Insulin Resistance: A Systematic Review. Cureus. 2022;14(3):e23501. [link]

Targeted Nutrients (Blood Sugar Edition)

Nutrients to Support Blood Sugar ⬇️⬇️

Maintaining healthy blood sugar levels is one of the best ways to optimize your hormones, brain health, energy levels, and overall well-being.

While blood sugar responds to the macronutrients (fats, proteins, carbs) in your diet, it also depends on 💥micronutrients💥 for regulation.

Such as (in no specific order)...

✅ B Vitamins

✅ Magnesium

✅ Chromium

✅ Zinc

✅ Omega-3’s

✅ Vitamin E

✅ Vitamin D

Each of these nutrients carry out specific functions related to blood sugar, but many support the action of insulin or the enzymes needed for energy metabolism.

So what?

So this means that eating nutrient-dense foods is just as important as balancing out carbs with protein, fat, and fiber.

If you are looking for targeted support for your blood sugar, metabolism, or energy, we can help.

🥾 Take the first step through the link in our bio.

#nutritionformetabolism #nutrientsupport #nutrientdensity #nutritionalsupport #elementsnatmed

Reference

Basiri R, Seidu B, Cheskin LJ. Key Nutrients for Optimal Blood Glucose Control and Mental Health in Individuals with Diabetes: A Review of the Evidence. Nutrients. 2023;15(18):3929. [link]

Surprising Cause of Accelerated Aging

Sugar is making you age faster 💥

Not to be dramatic, but the truth is that sugar spikes cause a biochemical process called glycation…and the production of advanced glycation end products (AGEs).

Turns out that AGEs play a big role in skin aging.

They accumulate in the skin, compromise collagen, and contribute to fine lines, wrinkles, and sagging skin 😩

Sure, glycation is a natural process that increases with age anyway, but diets that are high in sugar or refined carbs without a balance of healthy fats, fiber, and protein accelerate the process.

Is slowing down the aging process a motivating factor for you?

🌱 Get started at our practice through the link in our bio!

Reference

Gkogkolou P, Böhm M. Advanced glycation end products: Key players in skin aging?. Dermatoendocrinol. 2012;4(3):259-270. [link]

Stress & Sugar: Which Comes First?

Which comes first?

When you’re stressed, your body produces cortisol and adrenaline. These increase glucose in the blood as a source of energy for your cells to respond to the perceived threat (fight or flight!) 😱

BUT…when you aren’t actually running from a saber-toothed tiger, that spike in blood sugar is kinda…EXTRA.

✖️ That’s how stress can be a driving force behind insulin resistance and blood sugar problems over time.

Now let’s look at the other way around 🔁

When you eat an excess of sugar or refined carbs, you get a sugar spike followed by a crash—which your body perceives as a stress and releases cortisol and adrenaline.

✖️ That’s how sugar causes stress.

So, which do you think comes first for you?

Is it the sugar or the stress?

Blood Sugar Problems in the Family? Open Up.

Factors that influence blood sugar balance 👇

But first, if blood sugar problems run in your family, that does not mean you are destined for them too.

Genetics and age are admittedly 2 factors you cannot control.

But there are many other factors that also influence your risk for insulin resistance and blood sugar problems.

Factors you CAN control include:

✅ Diet

✅ Exercise

✅ Stress

✅ Hormones

✅ Sleep

When you tip the scales in your favor by optimizing these factors you can control…

…you set yourself up for a lifetime of health 🙌

📲Tag a friend in the comments who might find this helpful!