Stress is the number one thing that makes us sick and keeps us from healing. It’s the most common reason we experience illness, and it’s also what prevents recovery. Stress isn’t just emotional or psychological—it’s also physical. One of the biggest sources of physical stress is dysregulated blood sugar.
Consistently eating foods that cause large spikes in blood sugar will eventually break the metabolism. A broken metabolism significantly increases the risk of sickness and disease.
When we consume carbohydrates or sugars, the body breaks them down as glucose. Glucose moves from the GI tract into the bloodstream, which signals the pancreas to secrete insulin. Insulin shuttles the glucose into muscle tissue, the liver, and cells where it can be used to fuel the body. When we overconsume carbs or sugars, we end up with too much sugar in the bloodstream (“high blood sugar”) because insulin is unable to keep up. Insulin resistance occurs when cells no longer respond to insulin, and blood sugar remains chronically elevated. This signals the body to store the excess glucose as fat, which further contributes to metabolic dysfunction and disease.
Tips to Help Keep Blood Sugar Stable:
- Eat vegetables before every meal. Eating fiber before consuming carbs significantly decreases the glucose response.
- Eat sweets and higher-carb foods AFTER consuming proteins and fats. This slows down glucose absorption.
- Don’t skip meals if it leads to overconsumption of foods, as this can cause a big glucose spike.
- Breathe deeply. Our breath regulates our nervous system. Quick, shallow breathing signals the body’s fight-or-flight response, which pulls sugar into the bloodstream and causes high blood sugar.
- Swap out sugar, honey, and maple syrup for monk fruit, which has zero effect on blood sugar.
- Prioritize quality sleep. One night of poor sleep can cause insulin resistance for up to 48 hours, leading to more cravings and imbalances.
- Eat until 80% full. Overeating—even healthy fats and proteins—can cause a spike in blood sugar.
- Consume protein with every meal. Protein helps slow the absorption of sugar into the bloodstream, preventing large spikes and keeping energy levels stable throughout the day.
- Move your body if you consume too many carbs or sugars. Movement pulls sugar from the bloodstream into muscles and lowers blood glucose.
By following these tips, you can reduce blood sugar spikes and lower stress on the body, creating the conditions it needs to heal and thrive.
