Rachel Sanford

You don’t have to be diabetic for high blood sugar to mess with your health. Chronically elevated blood glucose silently accelerates aging, drains your energy, and damages your brain over time. That’s why I recommend experimenting at least once with a CGM (continuous glucose monitor). You’ll see what your glucose does throughout the day. If it’s always high, you’re headed for trouble. The good news? You can turn it around. Here are five practical ways to get your blood sugar under control that you can start today.  

1. Eat high quality protein at every meal 

Protein slows carbohydrate absorption. It also supports glucagon release [1] [2]. Glucagon is a hormone that balances insulin and helps prevent blood sugar crashes. Unlike carbs, protein has a minimal direct impact on blood glucose, making it a smarter choice for sustained energy. Animal protein works better than plant protein. My favorite high quality protein sources are grass-fed beef, lamb, wild-caught seafood, pasture-raised eggs, wild game, and raw grass-fed dairy.   

1. Walk after eating 

After dinner, go for a 20-minute walk. Exercise (even light exercise like walking) pulls glucose out of your bloodstream and into your muscles [3]. If you can’t walk, do air squats. 

1. Drink apple cider vinegar before meals 

Apple cider vinegar (ACV) contains something called acetic acid, which slows carbohydrate absorption and improves insulin sensitivity [4]. It helps your body use glucose better so you get less of a spike. Dilute 1 tbsp (15 mL) of apple cider vinegar in 8 oz (~250 mL) of water and drink it 30 minutes before your meal.  

1. Get good sleep 

Your sleep quality has a massive impact on your glucose levels. Studies show that just one night of poor sleep can reduce your insulin sensitivity by about 16% [5]. Prioritize your sleep quality and track it with a wearable. Aim for at least 1.5 hours of deep and 1.5 hours of REM every night to ensure your body is getting the recovery and repair it needs. If you want more tips on how to get amazing sleep, join my free Sleep Challenge at sleepwithdave.com. 

1. Practice intermittent fasting 

Intermittent fasting is a simple but powerful tool when it comes to glucose control.  A 2021 systematic review concluded that intermittent fasting decreases fasting glucose and fasting insulin, and reduces insulin resistance [6]. If you’re new to intermittent fasting, start by skipping breakfast one day. Gradually work your way up to a 16-hour fast. Be mindful not to overfast or else you’ll end up sending your stress hormones into overdrive. This is especially true if you’re a woman, an athlete or already under a lot of stress. A small amount of stress is okay, but ultimately listen to your body.   

Once you get your glucose under control, you’ll feel better, look better, and perform better in all areas of your life. Which one of these tips are you going to start today? 

 

1. Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015 Jul;38(7):e98-9. doi: 10.2337/dc15-0429. PMID: 26106234; PMCID: PMC4876745. 

1. Ichikawa R, Takano K, Fujimoto K, Kobayashi M, Kitamura T, Shichiri M, Miyatsuka T. Robust increase in glucagon secretion after oral protein intake, but not after glucose or lipid intake in Japanese people without diabetes. J Diabetes Investig. 2023 Oct;14(10):1172-1174. doi: 10.1111/jdi.14053. Epub 2023 Jul 21. PMID: 37480216; PMCID: PMC10512907. 

1. Bellini A, Nicolò A, Rocchi JE, Bazzucchi I, Sacchetti M. Walking Attenuates Postprandial Glycemic Response: What Else Can We Do without Leaving Home or the Office? Int J Environ Res Public Health. 2022 Dec 24;20(1):253. doi: 10.3390/ijerph20010253. PMID: 36612575; PMCID: PMC9819328. 

1. Santos HO, de Moraes WMAM, da Silva GAR, Prestes J, Schoenfeld BJ. Vinegar (acetic acid) intake on glucose metabolism: A narrative review. Clinical Nutrition ESPEN. 2019 Aug;32:1-7. DOI: 10.1016/j.clnesp.2019.05.008. PMID: 31221273. 

1. Cedernaes J, Lampola L, Axelsson EK, Liethof L, Hassanzadeh S, Yeganeh A, Broman JE, Schiöth HB, Benedict C. A single night of partial sleep loss impairs fasting insulin sensitivity but does not affect cephalic phase insulin release in young men. J Sleep Res. 2016 Feb;25(1):5-10. doi: 10.1111/jsr.12340. PMID: 26361380. 

1. Albosta M, Bakke J. Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. Clin Diabetes Endocrinol. 2021 Feb 3;7(1):3. doi: 10.1186/s40842-020-00116-1. PMID: 33531076; PMCID: PMC7856758.