Blood Sugar Basics: Finding Balance in Energy and Metabolism
Most of us don’t really know how our blood sugar works or how our daily habits affect it. What we do know is we’re tired but wired, often running on stress hormones to get through the day. While glucose is our body’s go-to energy source, we’re reaching for it from low-quality foods like junk food and soda. You may be familiar with the ‘low glycemic index diet’ which is unfortunately a band-aid approach, as there are over 40 factors which impact our blood sugar aside from food.
In this post, we’ll break it down and explore ten simple ways to naturally balance your energy and support better metabolic health.
Why Do We Feel So Tired?
Even if you’re eating “healthy”, things like stress, poor sleep and even too much artificial light can throw off your blood sugar. The busy, modern lifestyles we live can send us on a constant teeter-totter between exhaustion and overstimulation. Morning caffeine. Afternoon sugar. Evening Netflix on a bright screen. Rinse and repeat.
This energy rollercoaster leaves us feeling too wired to sleep but too tired to wake up. It’s especially true for city dwellers who are surrounded by noise, lights, and pressure to constantly hustle. Over time, this pattern creates deeper imbalances, like poor blood sugar regulation, leading to fatigue, mood swings, and a whole list of other issues.
Signs Your Blood Sugar Sensitivity is Compromised
Blood sugar balance isn’t just about avoiding the afternoon slump. When it’s off, you might notice:
- Mood swings and anxiety
- Brain fog or trouble concentrating
- Energy spikes and crashes
- Hormonal issues (like PMS or PCOS)
- Constant hunger or thirst
- Frequent urination
- Trouble sleeping
- Acne
At the root of many of these issues is insulin resistance, which happens when your body stops responding to insulin properly. This forces your pancreas to pump out more insulin, which can eventually lead to bigger problems like weight gain, diabetes, or even things like Alzheimer’s.
The good news? Balancing blood sugar is absolutely doable with simple shifts in your diet and lifestyle.
10 Everyday Habits to Improve Blood Sugar & Energy
Here are ten practical ways to take control of your energy and improve your metabolic health:
- Balance Your Meals (Protein + Fat + Carbs)
At every meal, include all three macronutrients to keep blood sugar steady. No low carb diets, no high fat diets. A simple balance of each food group. After eating, you should feel satisfied, not stuffed or sluggish. - No ‘Naked Carbs’
When you eat carbs by themselves, like a muffin or a piece of fruit, they can spike your blood sugar. Instead, pair carbs with protein or fat to slow things down. Think a muffin with butter or a glass of juice with a boiled egg. Small tweaks, big difference. - Eat Breakfast
Skipping breakfast or intermittent fasting might be trendy, but it can actually stress your body—especially for women. Start your day with a nourishing meal to set your hormones and metabolism up for success, ensure protein is included. - Ditch Artificial Sweeteners
Artificial sweeteners might seem like a good swap, but they can actually mess with your blood sugar and gut health. Plus, some are linked to headaches and even more serious risks. Stick to natural sweeteners like maple syrup or raw honey. - Time Your Coffee Right
Drinking coffee on an empty stomach can spike stress hormones, leaving you anxious or feeling dizzy. Remember the hormones in our body work in relation to one another so a spike in stress hormones can often lead to a spike in blood sugars. Enjoy your coffee after a proper breakfast and consider adding cream or coconut milk with a bit of maple syrup to support your metabolism, instead of drinking it black. - Prioritize Sleep Like It’s Your Job
Sleep is everything. Poor sleep messes with your hunger hormones, increases cravings and negatively impacts healthy blood sugar regulation. Aim for 7–9 hours and try to wind down by 9–10 PM. - Movement
A quick walk after meals can greatly reduce post-meal blood sugar spikes and support digestion. Plus, it’s an easy way to feel less sluggish. Building and maintaining muscle is also directly correlated with better insulin sensitivity amongst many other health benefits. Consider keeping a kettle bell at home to do a 15min video twice a week, weight training at the gym or taking weekly pilates classes. - Use Vinegar
Add a tablespoon of raw apple cider vinegar to a glass of water before meals. It helps with blood sugar control and digestion. Another option is to incorporate fermented food with each meal, such as saurkraut, kimchi or yogurt. - Be Mindful When You Eat
Eating while scrolling Instagram or stressing out over emails doesn’t do your body any favors. Slow down, breathe, and focus on your food. This has been scientifically proven to improve nutrient absorption, digestion and blood sugar regulation. - Manage Stress
Stress is a silent saboteur when it comes to blood sugar. Do your best to limit unnecessary, excess stimulation at every moment – such as light, noise, talking. Find ways to decompress, whether that’s journaling, prayer, solitude, yoga, or meditation. Most of all rest is important, taking time to pause and do absolutely nothing.
Did You Know?
There are over 40 factors that influence your blood sugar, including:
- Stress
- Sleep
- Light exposure
- Meal timing
- Food combining
- Dehydration
- Supplements
- Medications
- Nutrient deficiencies
- Caffeine, thyroid health, and more
The takeaway? It’s not just about food. Your whole lifestyle plays a role in how your body manages energy.
The Bigger Picture
Balancing blood sugar isn’t just about feeling less “hangry.” It can improve your mood, energy, sleep, immunity, skin, hormones, and even your long-term risk for chronic conditions. Bonus? You might even notice clearer skin and slower aging in the process.
The key to breaking free from the energy rollercoaster is understanding how blood sugar works and making a few simple changes to your daily routine.