Blood Sugar 101: The Hidden Driver of Energy, Mood and Metabolism
At Wellness Insights, we always emphasize the benefits of a balanced plate—protein, fiber, healthy fats, and whole food carbohydrates—along with resistance training, quality sleep, and stress resilience.
These aren't just foundational habits for a healthy lifestyle; they also work together synergistically to maintain blood sugar balance.
In fact, this is why we've incorporated all these elements into the 5 and 10 Dr. Katie Detox program and why participants experience steady energy, mental clarity, improved mood, and reduced cravings. Who doesn't want more of that?
So, what is blood sugar and why does it matter? What are the optimal levels, and how can we reduce spikes?
Let's dive in.
What Is Blood Sugar and Why Does It Matter?
Blood sugar, also known as blood glucose, comes from the foods we eat—primarily carbohydrates—and refers to the concentration of glucose circulating in our bloodstream. Glucose is either used by our brain and muscles for immediate energy or stored for future use in the liver, muscles, or fat.
Insulin, a hormone secreted by the pancreas, regulates blood sugar by shuttling glucose into our cells. In a metabolically healthy person, blood sugar shows a moderate rise and then returns to baseline—like a rolling hill when viewed on a graph.
In contrast, someone with a dysregulated system experiences rapid spikes without returning to baseline, or shows extreme fluctuations—more like a roller coaster. Some people experience symptoms such as post-meal fatigue, brain fog, irritability, excessive cravings, hunger between meals, and sleep disturbances. Others may have this dysregulation without any physical symptoms.
Even without obvious symptoms, getting off this blood sugar roller coaster is crucial for long-term health. Over time, this imbalance leads to increasingly higher insulin releases, eventually causing insulin resistance, pre-diabetes, and weight gain.
The key to weight management is hormone management, beginning with balanced meals, consistent movement, restorative sleep, and stress management.
How to Monitor Blood Sugar and Optimal Levels
For those with metabolic syndrome or elevated biomarkers such as HgA1C, triglycerides, uric acid, ALT, and fasting insulin, tracking blood glucose with a continuous glucose monitor (CGM) can help identify which foods and lifestyle habits may contribute to dysregulation. This information enables personalized adjustments tailored to your unique situation.
Note that while CGMs can provide valuable insights into how food and lifestyle habits affect your blood sugar, the goal isn't to maintain a perfectly flat line or never enjoy a sweet treat! This tool helps bring awareness to your choices so you can make them intentionally.
Ultimately, you want to build resilience so your body can recover quickly from occasional indulgences while maintaining a healthy relationship with food.
What are the Optimal Glucose Ranges?
Fasting Glucose:
Optimal: 70-85 mg/dl
“Normal” by lab standards: <100 mg/dl
Pre-Diabetes: 100 - 125 mg/dl
Diabetes: >125 mg/dl
1-hour Post Meal Glucose:
Optimal: <120 mg/dl
Pre-Diabetes: >140 mg/dl
Note that post meal glucose peaks approximately 60 minutes following the start of a meal.
2-hour Post Meal Glucose:
2 hours after eating, you should see your glucose return to its pre-meal level.
Blood Sugar Balancing Tips
The good news is that there is so much in our control when it comes to balancing our blood sugar. And it’s not just about what you eat - meal timing, exercise, managing stress and quality sleep are all important and modifiable factors for maintaining blood sugar balance.
Nutrition
Build your meals around protein, fiber, healthy fats, and whole food carbohydrates. Two-thirds or more of your plate should consist of lean protein and plenty of vegetables and fruits. The remainder should be whole grains and healthy fats.
Aim for at least 30g of fiber daily and at least 100g of protein per day as a starting point.
Eat your protein and veggies before your carbs and fruit to minimize blood sugar impact.
Avoid eating carbohydrates by themselves ("naked carbs"), especially processed ones. Instead, pair them with protein and/or healthy fat.
Keep added sugar to a minimum—ideally less than 15g per day.
Before a meal you expect to cause a spike, drink a glass of water with a tablespoon of apple cider vinegar mixed in or added to your food. The acetic acid in vinegar slows stomach emptying and increases glucose uptake by the muscles.
Time your regular meals with your circadian rhythm: eat in the morning and finish dinner by sunset. Aim to complete your last meal 3 hours before bed. If you're stressed, eat breakfast within 1-2 hours of waking and avoid long daytime fasts.
Exercise
Muscle serves as a "glucose sink," and exercise improves your muscles' ability to pull glucose from the bloodstream. Prioritize strength training at least 2-3 times per week and maintain overall movement by reaching 7,000-10,000 steps per day.
Do household chores or take a short walk after meals. This can lower elevated blood sugar by 30-50%, as muscle activation helps remove circulating glucose.
Stress & Quality Sleep
Stress alone can trigger glucose spikes independent of other factors. Build stress resilience in ways that work for you—meditation, breathwork, yoga, time in nature, etc.
Prioritize quality sleep with consistent bedtime and wake-up times, allowing for a wind-down period before bed and minimizing evening blue light exposure.
Use these tips and adjust them to your particular life and preferences. It's about creating a lifestyle you love that also moves you closer toward your health goals.
And if you’d like to take the guesswork out of your meals, and experience the benefits of blood sugar balance first hand, join us for 5 days of delicious, chef-created meals delivered directly to your door with the Dr. Katie Detox.
This blog and website do not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always check with your own healthcare provider before taking a new supplement and before making any significant diet, lifestyle, exercise or other changes. Never ignore professional medical advice in seeking treatment because of something you have read on this site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
