Blood Sugar Balance is easier than you’ve been led to believe!
In fact, my experience says that with just 1 Simple Trick, which I’ll explain to you right here, you’ll be 100 times more likely to keep your Blood Sugar balanced, all day, even if you make a mistake, and perhaps don’t eat perfectly, later in the day.
When I get people calling in to my group Coaching Calls, with Blood Sugar issues, I ask them if they’ve implemented this trick, they always say no! In fact, I’ve not once had a client, in over 6 years, who has implemented this technique, and still had a Blood Sugar Imbalance
Just before I share the Technique, we need to address:
Why is your Blood Sugar Balance so important?
Answer: it’s mainly about keeping your Energy consistently high. When your Blood Sugar, and therefore Energy, drops too much, your Energy is low, your Mood Slumps, and then you will tend to either:
- Go with the Energy Slump, and feel Sleepy and Drowsy.
- Far more commonly, you will try and get your energy back up, and most of us do this by either:
a. getting stressed or frustrated
b. taking a stimulant (like coffee or chocolate)
c. having a sweet, or high simple carb, snack
I used to do all 3: I would get annoyed as I poured myself a coffee with 2 sugars!
On a more serious notes, other emotions can also be affected by blood sugar. For instance one of the most common causes of depression is unbalanced blood sugar levels.
Once your Blood Sugar Crashes, it’s hard to get it back!
It’s important to understand that, if you do suffer a blood sugar ‘crash’, it can be very hard to recover from it and get your Blood Sugar stable again.
This is because once your blood sugar has crashed, it’s almost irresistible to get it back up by: taking a stimulant (caffeine, nicotine etc), or by eating something sugary, or to create some kind of stress or drama to raise the blood sugar and provide the stress hormones you now need to get through the rest of the day.
Blood sugar is our energy. If your energy is up and down it’s because one minute the body is flooded with sugar, (either because you’ve eaten a simple sugar, or because stress or a stimulant has released that sugar from storage in your organs and muscles) and the next minute your body overproduces insulin to clear that excess sugar, and now there isn’t enough sugar.
If the roller coaster effect is allowed to continue for too long, it can lead to a condition called hypoglycaemia, where your blood sugar is habitually too low, or it can lead to type 2 diabetes, which is where your blood sugar is too high because your pancreas has lost the ability produce enough insulin. (a potentially life threatening condition.)
So, to sum up, once your Blood Sugar is Imbalanced, it’s hard to balance it again, whether we’re talking about your Day, or your Lifetime
Do you have a Blood Sugar Balance Problem?
If you’re not sure if blood sugar is a problem for you, ask yourself whether you are able (if necessary) to go for between 4- 8 hours without either taking a stimulant, eating something, or feeling stressed?
For most people the answer is no because blood sugar instability is a common problem.
If you use stimulants at all, even moderately, it’s probably because you are a person whose blood sugar is imbalanced to some degree.
When I first started trying to get Health, I had no idea I had a Blood Sugar problem.
All I knew was that I struggled to get through the day.
I used sugar and stimulants such as coffee, cigarettes and drugs until ,in my mid 20s, I felt so depleted I was close to collapse.
Them, when, by an act of Willpower, I gave up all sugar and stimulants, I felt much worse!
I found that I had to eat every 1-2 hours, just to keep going.
When I had my blood sugar tested, to check if I was diabetic, the nurse told me that I seemed to be the opposite of diabetic, because my blood sugar was very low.
In fact, the Nurse said my Blood Sugar was so low, that it was surprising that I was even able to get up out of the chair.
The nurse had no idea why it was so low, but I later discovered this meant that I had hypoglycaemia, which is also why I would tend to fall asleep after eating.
Hypoglycaemia is a devastating condition and can lead to serious disease. The reason for the roller coaster effect is that when you’re hypoglycaemic and you take in sugar, even a complex carbohydrate, the body overcompensates by producing too much insulin, to get your blood sugar down, in an effort to protect you from the effect of dangerously high sugar levels.
The trouble is, too much insulin is produced and soon your blood sugar is once again too low, so you feel the need to eat something sugary (or release sugar from storage with stress or stimulants) and the whole destructive cycle starts again.
Traditional advice for hypoglycaemia is to not eat sugar and sugary foods (good advice as far as it goes), to eat every 2 or 3 hours (which I had already been doing anyway) and to focus on animal foods. Having never been a meat eater, this presented a difficulty for me, as a lifelong vegetarian, but I was so desperate that I did start adding fish to my diet, even though I hated it and it didn’t make me feel good.
The result? None of this advice helped at all! In fact, eating large amounts of animal protein every few hours has a devastating effect on the human body.
Exposing the Myths about how to Balance Blood Sugar
The first myth to expose, is the idea that you have to eat every 2-3 hours. No!
Doing this overloads your digestive system. One of the commonest health challenges is that our bodies are full of rotting food that hasn’t been fully digested before the next meal is stuffed in.
As a result, it rots in the small intestine creating waste products, toxins, acidity and provides food for parasites which may then spread to other areas of the body. Nightmare!
If yo eat too often, your liver, stomach and pancreas are also overloaded and you don’t have to be eating huge meals for this to happen.
Even modest meals will overload you if you eat too often, because the body will stop digesting meal number 1, as soon as you start eating meal number 2, in order to deal with the new onslaught of food.
It’s good practice for your health to only start eating a meal once your stomach is empty and you’re feeling genuinely hungry.
The second myth is that you have to eat loads of animal protein.
Some people have the type of constitution that can cope with this. Some people even claim to thrive on it..although I would counter, even to ‘Paleo’ people, that at no point in our evolution, up until now, was animal food an abundant resource for long: it was usually or always scarce! So, while eating some animal food may be natural, eating a lot of it, on an ongoing basis? Certainly Not.
Anyway, for most of us, sooner or later, eating large amounts of animal protein overloads the kidneys because it’s the most acidic fuel for the body.
If you burn fat for fuel, that’s neutral.
If you burn carbohydrate, that leaves slightly acidic deposits.
But if you burn protein as a fuel, that leaves very acidic deposits.
Eating large amounts of animal protein all the time creates more fatigue and low energy for most people.
So, if the usual advice is BS, what DO you do, to Balance Blood Sugar?
Eat (or drink) an Appropriate Amount of a Balanced, Full-Filling, Savoury Meal, within an hour of waking.
Eating at the right time is crucial for repairing blood sugar balance.
This is because, as you’ve already leaned, once your blood sugar crashes, it’s difficult to get it back up without going to sleep and starting again.
The trouble is, if you have hypoglycaemia, probably the last thing you feel like doing first thing in the morning is eating!
A typical low Blood Sugar pattern is to: eat very little during the day, only feeling really hungry in the evening when you get home and relax.
Then you massively overeat, and slump exhausted on the couch/bed.
Then first thing, once again you don’t feel like eating.
So to break this classic hypoglycaemic vicious cycle, eat within an hour of waking.
It doesn’t have to be a big meal, but it does have to be right.
I learned this the hard way – through experience!
When I was first trying to get healthy, I took the well intentioned advice from an ‘expert’ to eat a Sweet Superfood Smoothie in the mornings, containing things like berries and bee pollen.
It didn’t work. My blood sugar was still taking a dive a short while after eating.
So one day, just from pure desperation, I thought I’d try eating a savoury meal instead. Specifically, the left overs from the night before.
This turned out to be a huge breakthrough.
I found that instead of needing to eat again 2 hours later, I was still feeling fine after 5 hours.
I was amazed.
Initially I found the idea of eating a savory meal, first thing, to be repellent, as do most people with hypoglycaemia.
In fact, I’d suggest that: the more revolting you find the prospect of a savory meal for breakfast, the more you need to try this technique!
1. I Must Breathe!
When you are stressed, your body is burning sugar which is more likely to cause a blood sugar crash.
Also, when you’re stressed your body is anaerobic i.e. deoxygenated, and your sympathetic nervous system is activated (your flight or fight response.)
These things mean that your parasympathetic nervous system, your relax and digest mode, is NOT activated.
To actually DIGEST your food, you need your body to be in relax and digest mode before eating, otherwise food will not be digested properly.
So slow down, and take a few deep breaths before eating.
Make sure you drink water before you eat, not during and not for a while after.
Being well hydrated will help with hypoglycaemic symptoms.
In fact, if you get shaky and faint, having a good drink of water will often make those symptoms disappear, or significantly reduce.
Being dehydrated, without even knowing it, is another big stress on the body.
What does your Ideal, Blood Sugar Balancing Breakfast need to contain?
The Six Pillars of Blood Sugar Balance: Ideally include in Every Meal, but definitely at least Breakfast.
Eat high water content food at each meal. Ideally this means vegetables and low sugar fruits, with a naturally high water content (like cucumber and celery), perhaps in a savoury smoothie, or in a cooked dish like soup or a stew, basically any form of preparation that doesn’t remove the natural water content.
It’s already been mentioned that water is essential for maintaining blood sugar, but eating high water content food also ensures the nutrients are released slowly, and that the food doesn’t get stuck in the digestive tract.
Protein IS good for balancing blood sugar, due to it stimulating a hormone called Glucogen, which stabilises blood sugar. We just don’t want to be eating vast amounts of animal protein every 2 hours!
We do need some protein in each meal. However, you don’t generally need as much as most people think, unless you are a big muscly person or are doing strength training or intense mental activity which will burn more protein.
Animal Foods like Meat, fish, eggs and dairy are high in protein.
However, so are Plant Foods including nuts, seeds, pulses (beans), superfoods especially the algaes (like Spirulina), grains (to some degree), Sea Vegetables (like Nori) and protein powders like Hemp Protein or Brown Rice Protein.
A really simple way to satisfy the protein requirement is you have a scoop of, for example, Sun Warrior protein powder or any high quality protein powder, in some water or tonic tea or green juice, as the first ‘food’ you consume.
Or, incorporate a protein of your choosing into a solid, savory meal.
Make sure your meals include a reasonable amount of fat, so that the calories in the meal will be released, and burn slowly, and won’t cause a blood sugar spike. Cooked fat is bad news, especially cook vegetable fats. Instead use raw vegetable fats, or, if you want cooked fats, cook saturated fats, whether Vegetable, like Coconut Oil, or animal fats, like Ghee.
My personal favourite fat to cook with is coconut oil. If I’m using Raw Oils, I usually go for Hemp or Olive Oil, Cold Pressed.
Coconut Oil is very interesting as most people find it easy to digest, and it’s great long lasting fuel.
In moderate amounts, it’s also the oil that’s least likely to lead to weight gain.
The fat that’s most likely to make you fat? Soya Oil. Avoid this like the plague! I would actually say it’s more dangerous than refined sugar, and that’s saying something!
Each meal needs to provide a good amount of minerals. Most meals that people eat are very demineralised, for reasons discussed here.
Highly mineralized foods include Tonic Herbs, Sea Vegetables, many of the Superfoods, dark leafy greens and sprouted foods.
One of the reasons why we crave foods so quickly after eating, and why we don’t feel full-filled, is we that are demineralised. In particular, we need chromium and manganese for healthy blood sugar levels.
For more details on the role Minerals have in Blood Sugar Balance, listen to this interview with Mineral Expert Neil Butterfield:
MineraLife do an ionic mineral blend called Blood Sugar Support , which I highly recommend and used myself, with much success. I’d say it’s essential for anyone with Blood Sugar issues, and it’s also very food value for money.
Carbohydrates (sugars) in their natural state come ready packaged with chromium and manganese, which our bodies need to process carbohydrates.But when we eat refined carbohydrates and sugars (which have the mineral portion stripped out), and even, to some degree, when we eat cooked carbohydrates (where some nutrients are destroyed), our bodies have to tap into their reserves of chromium and manganese, in order to deal with these sugars, and that’s how we become deficient.So the supplementation of your reserves of important minerals like Chromium, Manganese, and also Zinc and Vanadium, (all of which are in Blood Sugar Support) is a key element of this whole process of overcoming blood sugar problems.Salt is also an important Mineral for Blood Sugar Balance, and, if you are eating a healthy diet free of processed foods, make sure to add at least a little salt to meals.
There are two types of fibre, soluble and insoluble.When people think of eating more fibre, they often think first of the grain fibres like bran and wheat germ.These contain largely insoluble fibre, which is hard for the body to digest.Insoluble fibre is a bit rough on the digestive system. In fact, in the UK, it’s often referred to as roughage!
Make sure to include at least some Fibre in your meal. It’s necessary to keep the food moving through, to prevent it from getting stuck.
And soluble fibre also cools and soothes the intestines, which otherwise have a tendency to get irritated, (inflamed) if there is no fibre.
It may be surprising to see this on the list, but balancing blood sugar also means having the right kind of carbohydrate i.e. complex carbohydrate, or polysaccharides.
Some people have the kind of metabolism where they can eat mostly protein and fat, and feel good, but most people can’t go for long without carbohydrates.
If you’re craving simple sugars, it’s probably not YOUR body that needs it, but the parasites inside the body, like candida, that are creating that craving.
But, our bodies do need complex carbohydrate as fuel, and even a little simple sugars (but only once our Blood Sugar is Balanced and our body is free of opportunistic organisms).
And, if you don’t have enough Carbohydrates, again, at every meal, that’s where you’ll tend to crave Simple Sugars or Stimulants, because your body does need SOME Carbohydrate.
However, in this training, I’m really referring more to bulk carbohydrates, as Fuel.
One particular favourite of mine is Chia Seeds.
These seeds are really one of the few Complete Foods, because they contain amino acids (protein), good quality fats (Omega 3) and complex carbohydrates, all in decent amounts, at the same time.
It’s rare to have all 3 macronutrients, so well represented, in one Food.
Whole grains are also sources of complex carbohydrates. Good ones include quinoa, buckwheat, amaranth etc. Some people also do well with Rice, Barley, Kamut or Rye, although the last 3 do contain gluten.
Pulses such as chick peas (garbanzo beans), mung beans and lentils are also sources of complex carbs, if they agree with you.
If I eat pulses and grains, I personally will make sure to always soak and sprout them first, and then either cook or dehydrate, to remove most of the Anti Nutrients that inhibit digestion.
Root vegetables are a great source too but avoid cooking them too much. Baking, roasting or frying them will turn the complex starches within them into simple sugars, not good if you have blood sugar issues.
If you do want to cook them, do it gently with water eg lightly steamed.
Notice that fruits have not been included in this list.
If you do happen to get along well on fruits then do include some, but it’s better if you avoid them, at least as a source of carbohydrate fuel, while balancing your blood sugar.
Fruits are generally high glycaemic and do spike blood sugar.
However if you have good locally grown organic, ripe, unhybridised fruit that doesn’t contain too much sugar, then go for it if you can do so without crashing.
How Long Will Recovery Take?
If you follow these guidelines, you can expect your blood sugar system to recover in about 2-3 months, although you will probably start to feel better a lot sooner than that!
This may seem like a long time, but the benefits are huge.
Perhaps the biggest benefit is the confidence you gain.
It can be so disempowering when you feel you have to eat every couple of hours. You feel a lot of food anxiety: ‘what if I crash and can’t find anything healthy to eat?’
Putting this into Practice in your Life! So tonight, think about what meals you can make, that you will actually enjoy, that will include all six pillars.
If you’re struggling for ideas for breakfast, think about what you would have as a healthy savoury meal in the evening.
Fish and steamed vegetables? Great, have that for breakfast then!
Vegetable Curry? A delicious breakfast, and, believe it or not, now one of my favourites.
If all that sounds too much, you could have a savoury smoothie.
Or a savoury soup.
Think about whether you can add protein powder, minerals, coconut butter etc to make sure you get all six pillars.
Think about how to improve on what you’re already doing and then tomorrow morning, try it out.
Do your breathing, drink your water and then eat a good savoury meal even if you maybe don’t feel like it, and just see what happens.
For now, I’ve given you the 6 Pillars that you need to include in every meal, but I haven’t talked you through, yet, how to come up with the exact right ratio, of each, that’s best for you.
The reason being, working this out correctly is another Big Topic, and this article has already been a long one.
So, for now, just work to make sure you’re including at least SOME of the 6 Pillars in every meal, especially Breakfast.
Where I see most people go wrong, in practice, who have Cravings and Energy slumps i.e. low blood sugar, is that they:
1. Don’t have any Breakfast at all.
2. Have a breakfast too late, when their Blood Sugar has already crashed.
3. have a Breakfast that’s missing one or more of the 6 Pillars, which means their blood sugar still crashes.
For instance, they might not include hardly any fat or fibre, which means the calories are released too quickly, and they get a Spike followed by a crash.
Or, in any effort to be healthy, they leave out carbohydrates altogether, and then wonder why they have sugar cravings later in the day.
So, if you can just avoid these 3 main mistakes, and do the other things I’ve outlined for you, you will already experience huge benefit.
What do you think?
Did you enjoy this?
Did you get Value from it?
Will you Implement what you’ve learned?
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Do you have any Questions?
Do you disagree with me about something?
If so, I’d love to hear from you!
Make sure you comment below.
If I get a good follow up question, I’ll create a follow up Blog Post to answer it.
I really appreciate your feedback!
This Article is an abridged Extract from one section of one module of High Energy Academy Online Course and Coaching Program
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