3 Simple Habits to Balance Blood Sugar Daily!

We have officially entered the “candy” month…before we head in to the “pie” month and the “cookie” month 🤪 If that just triggered you forgive me ☺️ BTW, have you seen those candy prices…nuts, just nuts…I digress. If you know me well, you know I’ve always had a sweet tooth but it’s evolved over the years as I’ve learned more & more about the impacts of blood sugar dis-regulation + spent the valuable time listening more to my body cues-why I’m craving it, when, where, what the triggers are, as well as how too much feels in my body. 

This month I’m going to dive in to teaching you more-I’m not advocating the taking away of things that you love & bring you a little joy but I am going to help you learn so that you live in more control over your body and ultimately in more JOY! 

We will talk nutrition, exercise & holistic practices that impact this area of health. 
Ready to dive in?! 

The Basics of Blood Sugar Balance
Blood sugar (or blood glucose) is your body’s main source of energy, coming primarily from the carbohydrates you eat. When you eat, your body breaks those carbs down into glucose, which enters your bloodstream. In response, your pancreas releases insulin — a hormone that helps move that glucose into your cells for energy or storage.

When this process runs smoothly, your blood sugar rises and falls gently throughout the day, keeping energy stable and mood balanced. But when glucose spikes too high or drops too low, you may experience fatigue, cravings, irritability, or brain fog. Maintaining balanced blood sugar helps support metabolism, hormone health, and long-term energy — not just for today’s meals, but for your overall well-being.

Nutrition: 3 Simple Swaps for Steady Energy
Keeping your blood sugar balanced doesn’t require a total overhaul — just a few mindful swaps can make a big difference:
    1.    Add protein to every meal.
WHY: Protein slows digestion and helps prevent glucose spikes. Try pairing proteins with carbs and fats such as: eggs, 1/3 avocado and piece of sourdough or gluten-free wrap in the morning, chicken or fish with lunch salad & 1/2 sweet potato at lunch, a protein shake with 1/2 cup berries for snack or swap for easy breakfast. 
    2.    Choose fiber-rich foods.
WHY: Fiber helps slow the release of sugar into the bloodstream. Opt for 1/2 plate in non-starchy veggies such as salad greens, zucchini, cucumber, green beans, etc and 1/4-1/3 plate in starchy carbs & veggies such as beans, lentils, potato, sweet potato, quinoa, whole-grain rice etc. 
    3.    Pick low-glycemic fruits.
WHY: Berries, apples, and pears cause smaller glucose rises than tropical fruits like pineapple or mango. Pair fruit with a protein or healthy fat (like almond butter) for even steadier energy.

Exercise:  Short Walks After Meals Improve Glucose Control
A short walk — even 10 minutes — after meals helps your muscles use glucose from the bloodstream for fuel. This simple habit can reduce post-meal blood sugar spikes, improve insulin sensitivity, and support digestion. You don’t need an intense workout — light movement like a walk around the block, gentle stretching, or tidying up after eating can be incredibly effective.

Holistic Practice: The Role of Stress Reduction in Stabilizing Blood Sugar
Stress triggers the release of cortisol and adrenaline, which can raise blood sugar levels even without food. Over time, chronic stress can lead to insulin resistance and energy crashes.

Practices like deep breathing, meditation, or mindfulness activate the parasympathetic (“rest and digest”) system, helping the body return to balance. Try taking 3–5 slow breaths before meals or spending 5 minutes each morning in quiet meditation — small moments that make a big difference for your metabolism and mood. I  personally have a reminder that comes up on my phone 3 times a day reminding me to STOP, BREATHE & PRAY.

May these tips help you begin to regulate your Blood Sugar….I  cannot stress enough how important this is to your overall health, not to mention if you have goals to improve your body composition, this is where its at! 

With Love & Strength, Missy

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