Yesterday we covered some of the science behind Blood Sugar (BS) Dysregulation. Hopefully you learned that it goes well beyond dietary sugar. As I explained, anything that causes stress on your body will likely cause some level of BS dysregulation. True fact: perceived stress can spike my blood sugar higher than a bowl of ice cream!
Hopefully you also now know that sugar and carbs can even help lower stress hormones at times. Now hear me out 📣, I am not saying to eat ALL the desserts. BUT, I see a lot of disordered mindsets around fear of sugar and carbs, and I want you to see that not only can they absolutely be a part of a very healthy lifestyle & diet, but also that extreme restriction can lead to higher stress hormones for some, especially women.
The ⚡️big goal⚡️is to keep your BS as steady as possible . And to do this we minimize stress on your body. Big caveat here: BS regulation is extremely individualized. So, what works for your friend or for me, might not work for you. Here are some of the things I find most effective for minimizing BS dysregulation:
💥Maximize meals & Minimize Nibbles: Going too long between meals and eating too frequently can both cause BS peaks and dips
💥Prioritize nutrient density: Maximize consumption of mineral-rich animal and plant foods
💥Balance carbohydrates with protein & fat: carbs are metabolized in a much healthier way when paired with protein or fat
💥Eat enough: Insufficient calories for your activity and stress levels will cause more BS fluctuations throughout the day and at night while sleeping
💥Minimize carbs in the morning: Carbs at breakfast can spike higher after a fast and lead to more variability throughout the day (there might be a different story for my morning exercisers)
💥Find a balance of physical activity & rest: Exercise is a stressor that can be helpful or harmful depending on intensity & frequency. Minimize steady state cardio and excessive HIIT, and focus instead on strength training (including body weight) and adequate rest. Check out the @evlofitness podcast for great info on this topic!
💥MORE continued in comments!💥