Today, we're diving deep into the world of blood sugar and insulin to uncover the mysteries behind these crucial aspects of our metabolism and overall health. Understanding how they work— and how to keep them in balance— is key to metabolic health and reversing insulin resistance, which affects up to 46% of adults worldwide.

First things first, let's talk about carbohydrates. When we eat foods like bread, pasta, or sweets, our bodies break down these carbs into glucose, which then enters our bloodstream. This causes our blood sugar levels to rise—a natural process that provides quick energy to our cells.

Next, insulin steps in to tell the glucose where to go. Insulin directs fat cells to open and receive the glucose from our bloodstream, where it's stored for later use. When insulin is present, the body is in fat-storage mode. Insulin levels must be low for the body's fat-burning mode to ignite.

If our insulin levels stay elevated for too long, it can lead to insulin resistance.

​Insulin resistance is when our cells become less responsive to insulin's signals, which can result in persistently high blood sugar levels. This can pave the way for a whole host of health issues, including weight gain and heart disease.

For the 46% of adults worldwide that struggle with insulin resistance, there are steps we can take to lower blood sugar levels and increase insulin sensitivity. Here are a few tips to get you started on the path to better metabolic health:

Giving your body regular breaks from eating can help regulate blood sugar levels and improve insulin sensitivity. If you're just beginning, it's easier than you might think—just start by extending the time between dinner and breakfast!

​As you advance in your fasting journey, you will find that there are endless variations and what works best for you will depend on your body and your lifestyle. Remember to stay hydrated while fasting and to include an intermittent fasting aid to make the fasting period easier and ignite the fat burning process faster.

Get those bodies moving! Physical activity not only helps utilize excess glucose but also makes your cells more responsive to insulin. Aim for at least 30 minutes of exercise most days of the week.

Strength training is especially effective for managing blood sugar and increasing insulin sensitivity. Muscle is responsible for a large portion of glucose uptake and can absorb glucose out of the bloodstream without insulin present. Simply put, more muscle uses more glucose, keeping blood sugar and insulin levels low. Strength training 3-4 times per week, prioritizing protein intake and using a high-quality muscle building support can add more muscle mass and, in turn, make blood sugar and insulin much easier to manage.

Load up on lean proteins, feast on healthy fats, and consume carbs mindfully. Protein and fat can help keep you feeling full and satisfied, while carefully consuming carbs can prevent blood sugar spikes. Focus on whole foods when it comes to carbohydrates— the accompanying fiber in fruits and vegetables will limit blood sugar spikes as well as promote a healthy digestive system. The reduction in blood sugar spikes will keep insulin levels low, promoting a return in insulin sensitivity as well as the ability to burn fat.

An easy way to add protein, healthy fats and fiber with no spike in blood sugar is to have a high-quality protein shake each day. This will support muscle maintenance and growth, as well as support your journey to insulin sensitivity.

Remember, taking care of your blood sugar and insulin levels is crucial for overall health and well-being. By making smart lifestyle choices and considering targeted supplementation, you can take control of your metabolic health and pave the way for a happier, healthier you.

Here's to balanced blood sugar levels and thriving insulin sensitivity—cheers to your health!

Sources:
Baron A, Brechtel G, Wallace P, and Edelman S. Rates and tissue sites of non-insulin- and insulin mediated glucose uptake in humans. Am J Physiol 255: E769–E774, 1988.