Blood Sugar Control & Balance: The Key to Preventing (& Sometimes Reversing) Diabetes

Blood sugar isn’t something most people think about daily, yet it plays a crucial role in our overall health. With 1 in 10 Americans diagnosed with diabetes or prediabetes—and 1 in 3 seniors affected—the need for awareness and action has never been greater. The financial burden? A staggering $412 billion and climbing.

But here’s the good news: Type 2 diabetes is preventable (and even reversible in some cases) with the right lifestyle changes. Let’s break down the key factors in blood sugar control and how you can take action today.

How Blood Sugar Works

When you eat, glucose enters your bloodstream, triggering the release of insulin. Insulin’s job is to move glucose into your cells for energy. When this process is disrupted—either because your pancreas doesn’t produce enough insulin (Type 1 diabetes) or because your cells stop responding to insulin (Type 2 diabetes)—blood sugar levels rise, leading to serious health complications.

A normal fasting glucose level should be between 85-100 mg/dL, with post-meal levels returning to normal within two hours. However, a diet high in processed foods can keep blood sugar elevated, fueling insulin resistance and long-term health risks.

The Hidden Insulin Trap

Many people unknowingly fall into an insulin trap.

• Eating high-sugar, high-carb foods forces your body to produce excess insulin.

• Over time, insulin receptors become resistant, making it harder for your body to process glucose.

• This leads to constant hunger, fatigue, weight gain, and eventually, Type 2 diabetes.

The standard American diet is loaded with sugar, which contributes to insulin resistance. Instead of relying on more insulin, the real solution is to fix the root cause—diet and lifestyle choices.

Key Markers to Know

Understanding your blood sugar levels is essential for long-term health. Here are the most important markers:

Hemoglobin A1c – A 3-month “report card” of your blood sugar control. Ideal range: 4.6-5.3%.

Fasting Glucose – A daily snapshot of your blood sugar levels.

Fasting Insulin – The missing piece! Even with normal glucose levels, high fasting insulin signals early insulin resistance.

Most doctors don’t routinely test fasting insulin, but you should ask for it in your next lab work.

Want insight? Use the HOMA-IR calculator to check insulin resistance early.

The Truth About Diabetes Medications & Weight Loss Injections

While medications can help manage diabetes, they’re often a band-aid solution that doesn’t address the root cause. Here’s what you need to know:

Insulin & Snacking: If you need to constantly snack to prevent crashes while using insulin, you may be overmedicated—leading to weight gain and dependency.

Sulfonylureas: These medications force the pancreas to pump out more insulin, worsening insulin resistance over time.

Weight Loss Injections (like Wegovy): The label clearly states they must be used with a reduced-calorie diet & increased exercise—but who’s monitoring that? Plus, these drugs come with risks:

• Hypoglycemia (low blood sugar)

• Kidney problems

• Increased heart rate

• Depression

• Pancreatitis & gallbladder issues

If medication is necessary, metformin is currently the safest option that we know of. However, the best approach is always to support your body naturally.

The Simple (Yet Powerful) Fix for Blood Sugar Control

Rather than relying solely on medication, lifestyle changes can significantly improve blood sugar balance.

Walking After Meals: Just 10 minutes of walking after eating helps lower blood sugar immediately.

Strength Training: Builds muscle, which absorbs glucose efficiently, reducing blood sugar spikes.

I recently came across a story that stuck with me… An author shared about one of their clients who made a surprising discovery: every time she walked around the mall, her blood sugar dropped.

Turns out, it wasn’t the shopping—it was the movement! 

Just a reminder that even gentle, consistent movement (like a stroll through the mall) can make a big difference in blood sugar regulation. Your body loves to move!

Additional Strategies for Blood Sugar Balance

Sleep & Stress Management – Poor sleep and high stress can spike blood sugar.

Prioritize 7-8 hours of sleep, deep breathing exercises, and a high-fiber diet.

Avoid Fruit Juices – Even “natural” juices can spike blood sugarjust like soda. Stick to whole fruits instead.

Nutrient-Dense Foods – A high-protein diet can help reverse Type 2 diabetes. Eggs should be an exception in a plant-based diet because they provide essential vitamins and omega-3s. 🌿

Gymnema: The Sugar-Blocking Herb – Gymnema can temporarily deactivate sugar receptors on your tongue, making sweets taste bland and reducing cravings.

Take Control of Your Health Today

The diabetes epidemic isn’t slowing down, but the power to prevent and reverse

Type 2 diabetes is in your hands. Start with small, consistent changes:

Prioritize whole, unprocessed foods 

Walk for 10 minutes after meals 

Strength train to increase muscle & insulin sensitivity 

Monitor your fasting insulin & A1c levels, not just fasting glucose

Instead of looking for a quick fix, focus on sustainable habits that support long-term health.