Balancing Blood Sugar & Insulin Resistance

Let’s be real—the angry hungries are no one’s friend. I used to live in fear of getting hungry, lugging snacks everywhere like my life depended on it. “Just in case” was my motto, and my personality would flip the moment hunger hit. Sound familiar?

Balancing your blood sugar is liberating. Yes, I said liberating. It turns hunger into what it’s supposed to be—a gentle nudge that you’ll want to eat sometime soon, not a full-blown emergency.

This is the best part: when your blood sugar is balanced, you’re not just avoiding hanger—you’re supporting your entire body. Energy levels stabilize, mood swings vanish, and those mystery symptoms you thought were “just part of life” might start to disappear.

You don’t have to tackle this all at once. Start small. A balanced breakfast, a short walk, maybe one supplement to kick things off. Tiny changes lead to big results.

Food and Lifestyle Helpers

1. Balance Every Meal with Fibre, Protein, and Healthy Fat

Fat, protein, and fibre are like your blood sugar’s best friends—they slow glucose absorption and keep your energy steady. Start with breakfast—it sets the tone for your entire day.

Here’s the formula:

Pick a protein: eggs, Greek yogurt, chicken sausage.
Add a healthy fat: avocado, nuts, olive oil.
Don’t forget fibre: leafy greens, berries, or whole-grain toast.

Example breakfast ideas:

A veggie omelette with avocado slices on the side.
Chia pudding with almond butter and fresh berries.
Plain Greek yogurt topped with flaxseeds and a drizzle of nut butter.

The goal? A meal that keeps you full and steady for at least 4 hours. Check out our Recipe Section for ideas :).

The chart below will show you how these nutrients help to balance your blood sugar ⤵️

2. Focus on High-Fibre Carbs

Carbs aren’t the enemy, but refined ones (like white bread and sugary snacks) can be troublemakers. The trick is choosing whole, high-fibre carbs that digest slowly and keep cravings in check.

Swaps:

Replace white rice with quinoa or cauliflower rice.
Swap your bagel for sprouted-grain toast.
Love potatoes? Leave the skin on and add some butter :)

And when you do enjoy refined carbs? Pair them with protein or fat to slow the spike.

3. Ditch Sweetened Drinks

Unfortunately, no amount of fibre, protein, or fat can save you from the sugar bomb of a sweetened drink. Soda, sweetened coffee, even a tbsp of honey in your tea—all of them send your blood sugar skyrocketing.

Better options:

Sparkling water with a squeeze of lime.
Unsweetened tea or coffee with a splash of almond milk.
A refreshing herbal iced tea with no added sugar.

These swaps might seem small, but they make a huge difference.

4. Get Moving

Exercise is like magic for your blood sugar. When you move, your muscles pull glucose out of your bloodstream and use it for energy—no insulin required. It’s one of the fastest ways to bring things back into balance.

Simple ways to move more:

Take a 10-minute walk after meals, especially after sweet treats.
Try a quick bodyweight workout at home.
Stretch, dance, or chase your kids around the yard—anything that gets you moving counts.

Even small bursts of activity can help, so don’t overthink it!

5. Prioritize Sleep

A single bad night’s sleep can throw your blood sugar into chaos. (Thanks, cortisol.) Over time, poor sleep can make insulin resistance worse, so protecting your ZZZs is critical.

Sleep tips:

Stick to a consistent bedtime.
Turn off screens an hour before bed.
Struggling? Try magnesium or calming teas to help you unwind.

And remember, your blood sugar might be a little trickier to manage after a bad night’s sleep. Be extra kind to yourself on those days. If you need some help, check out the Sleep Masterclass.

6. Manage Stress and Don’t Skip Meals

Stress isn’t just a mental thing—it’s a blood sugar thing. When you’re stressed, your body releases cortisol, which raises blood sugar levels. Combine that with skipping meals, and you’ve got a recipe for a crash.

Here’s how to stay steady:

Eat every 4–5 hours to avoid fasting-related stress.
Find mini stress-busters: deep breathing, a short walk, or a quick stretch.
Keep snacks handy for days when your schedule gets wild.

Supplements

While food plays a major role in blood sugar balancing, supplements can help reverse Insulin Resistance and help bring balance a bit faster. I’ve put these supplements in order of early blood sugar helpers to potent blood sugar reducers.

Tread lightly as you go down the list, and only touch the last one if you KNOW you have high blood sugar (aka, your blood work is high)

1.Chromium

Chromium is a mineral that plays a crucial role in blood sugar regulation. In the body, chromium makes Glucose Tolerance Factor, which helps your cells tolerate glucose better. It’s believed that it helps to fix the broken insulin receptors. Studies back this up and have shown that supplementing with chromium can improve insulin sensitivity and lower blood sugar levels.

Aim for 200mcg – 600mcg per day with food

2. Magnesium

Magnesium lands on almost every supplement list I make and it’s easily the most common deficiency I see. It’s a mineral that is essential for a range of bodily functions, including blood sugar regulation. Supplementing with magnesium can help improve insulin sensitivity and lower blood sugar levels.

Aim for 500mg – 750mg per day with food. Magnesium Glycinate and Bisglycinate seem to be best for blood sugar balancing, but all forms should help.

3. Alpha-Lipoic Acid

Alpha-lipoic acid is an antioxidant that can help improve insulin sensitivity and lower blood sugar levels. Studies have shown that supplementing with alpha-lipoic acid can help improve blood sugar control in people with diabetes.

Aim for 300mg – 500mg per day. You can take higher doses, but check with a practitioner first.

4. Cinnamon

Studies have shown that cinnamon can help lower blood sugar levels and improve insulin sensitivity. It contains bioactive compounds that mimic the effects of insulin, helping glucose enter cells and reducing insulin resistance. Plus, cinnamon has a naturally sweet taste, making it a great alternative to sugar in your morning coffee or smoothie.

This is best sprinkled on food, aim for 1/4tsp – 1tsp per day.

5. Berberine

Berberine is a natural compound that has been gaining attention for its potential to help balance blood sugar levels and improve insulin sensitivity. Berberine is found in several plants, including Oregon grape, barberry, and goldenseal.

Studies have shown that berberine can help lower blood sugar levels by increasing insulin sensitivity and reducing insulin resistance. In one study, participants with type 2 diabetes who took 500 mg of berberine three times a day for three months saw significant improvements in their fasting blood sugar levels and HbA1c, a measure of long-term blood sugar control.

In addition to its blood sugar-regulating effects, berberine has also been shown to have anti-inflammatory and antioxidant properties, which can help protect against a range of health problems.

But, this supplement WORKS! Sometimes too well if you take too much or your blood sugar isn’t high. Use only if you know for sure that Insulin Resistance is an issue for you or if you’re pre-Diabetic or Diabetic.

Aim for 500mg 1 – 3x per day. This supplement can interfere with medications, so check with your doctor or pharmacist first.

Conclusion

Balancing your blood sugar doesn’t just make you feel better—it changes everything. No more energy crashes, mood swings, or hanger-fueled arguments. You’ll feel calmer, clearer, and more in control.

Start small. A balanced breakfast, a short walk, or a single supplement is enough to see a difference. And as your cells become more insulin-sensitive, your body will need less effort to stay in balance.

This isn’t just about avoiding insulin resistance or Type II Diabetes (though that’s important). It’s about thriving. As someone who’s been on the blood sugar rollercoaster, I can tell you—it’s worth it.

So, what are you waiting for? Let’s make the angry hungries a thing of the past and step into the steady, energized version of you.

Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :).

Blood Sugar - Part 3