Welcome to week 2 in my metabolic series.

Remember to catch all the episodes in this series to empower yourself with high-impact knowledge!

1. Metabolic Health: an Intro

3. Metabolic Flexibility: two tools to harness metabolic power

4. Saboteurs and Saviors: how to help and how to hurt your Metabolism

5. A Metabolic Conversation with Special Guest

Let’s dig into Blood Sugar Management

Before I started nutrition school, blood sugar was not on my radar. I knew diabetics had to track their blood sugar. And that’s really about it.

I know more now.

I don’t mean to lecture you, but if you could get one thing under control to improve your metabolic health, it would be your blood sugar.

Blood sugar dysfunction is the starting point for many metabolic issues. In simple terms, if your blood sugar is off, you struggle. Hard.

So, what is blood sugar dysfunction?

It’s that constant state of inconsistent blood sugar levels, aka:

The Blood Sugar Roller Coaster.

It’s generally caused by carbs and sugar.

Here’s how it goes…. you eat a big plate of pasta. Or some great, sugary piece of cake. How about a classic burger and fries. Mmmm. The roller coaster is off.

Your body breaks down carbohydrates/sugars into glucose, raising blood sugar.
This rise triggers your pancreas to release insulin into your bloodstream. Insulin has a serious mission: get sugar out of the blood stream where it is inflammatory by moving it into cells (as glucose) where it can be used for energy.
When we eat foods high in sugar (carbs), blood sugar levels will spike rapidly, causing a surge of insulin to be released. It’s all hands on deck to get that sugar safely tucked away!
This rapid rise in insulin can lead later to a sudden drop in blood sugar levels, also known as a "crash." And what happens next is: fatigue, hunger, irritability, and difficulty concentrating. Yes, a stress response.
The panic-surge of insulin can go overboard, driving blood sugar levels drop to drop too low. When this happens, the body may trigger a craving for quicker sources of energy, often leading to you munchy and seeking for more sugary or high-carbohydrate foods.
If you give in to the craving, the cycle will start again.

Are you thinking you like roller coasters? Most people are unaware of high blood sugar. You can’t feel the impact of elevated insulin. But your body still pays the price in inflammation, slowed fat burning capabilities and stress. Think wear and tear. And then there’s the inevitable crash. What goes up must come down. On a real roller coaster, you might lose your lunch. On the blood sugar roller coaster, a crash means you hit the wall, you tank, you run out of steam. You get the idea.

Roller coasters are fun once in a while, but after some time, your body tires of the ups and downs. Your cells start ignoring insulin’s orders to clear sugar out of the blood stream. They’re full. They’re tired. They want off the ride! This is called insulin resistance and it’s the driving force behind pre-diabetes and diabetes. It’s the point where metabolic function declines. If insulin can’t do its job anymore, your health unravels dramatically.

Luckily, you can see it coming.

Look at your bloodwork trends: if your fasting glucose numbers and HbA1c have been climbing, it could mean you’re riding the roller coaster and probably have been for a while.

So, what can you do to curb the coaster? Here are the basics…

Eat fewer carbs—especially processed carbs
Eat more healthy fats and proteins

A balanced diet of complex carbs, fiber, protein, and healthy fats—aka carb combining—will help slow down the absorption of glucose into the bloodstream, providing more sustained energy levels.

But aren’t carbs bad?

Carbs get villainized these days, but not all carbs are created equal. There is a world of difference between a Cheeto and a sweet potato. Processed carbs might deserve the bad rap. But what about all the other carbs? And if some carbs are good, then why do some people go low carb or even no carb?

So, let’s untangle the carb mess.

Carbohydrates are not inherently bad for you. In fact, they are our primary energy source. Carbs fuel the brain, muscles, and various bodily functions.

Simple Carbohydrates

You may have heard of simple carbohydrates such as those found in processed sugars and refined grains. They have negative health effects when consumed in excess. These are the types of carbs that ride the blood sugar roller coaster with demon speed most frequently. Think white bread, potato chips, sweets, juices and such.

Complex carbohydrates

Carbs such as those found in whole grains, legumes, fruits, and vegetables, are healthier choices. Why?

Complex carbohydrates contain fiber, which slows the ride on the roller coaster while also promoting healthy digestion, gut bacteria and satiety (meaning you eat less!) This is why an apple will always be better for you than a glass of apple juice.

Fiber can pull the brakes on the roller coaster, but there are other carb tricks too. Fat and protein also slow the absorption of sugars into the blood stream. You’re probably sick of the term “flatten the curve” but that’s exactly what fat and protein can do to your blood sugar track.

Combining complex carbs, along with some healthy fats and quality protein during each meal is key to stopping the blood sugar spikes and dips. This can be as easy as a pat of butter on your corn on the cob. Or eating potatoes alongside a steak. Another simple trick: when the waiter brings the bread out first, hold on! Eating it later in the meal rather than first on an empty stomach has a dramatic impact on the size of the spike that garlic breadstick is going to create.

Simple carbs alone = a wild ride.
Complex carbs alongside fat and protein = smooth sailing.

That’s thoughtful carbing.

And with thoughtful carbing, you’ll have more control over your diet. And your mood!

Summary

Again, why does this matter? Regulating your blood sugar is key to an efficient metabolism.

High blood sugar = high insulin.

Insulin signals your body to store fat, not burn it. And if your blood sugar is always high—constantly reacting to your food choices—your body will never tap into fat stores and your weight will stay right where it is, or even increase.

Most people equate weight with a “slow metabolism.” Slow really means “unable to burn the energy coming in.” This can be because you are simply eating too much, more than you can burn. But our guess is if you’re here, you’re not a simple case. Simply eating less hasn’t worked for you. Blood sugar is more likely at play, and you can thank insulin for locking down your fat stores. Thoughtful carbing can go a long way toward fixing this.

But let’s not stop there—there’s even more you can do to eat for metabolic flexibility. We’re going to talk about food timing—all the buzz around intermittent fasting!—and even a way to sidestep the glucose roller coaster all together. And that’s where we are headed in the next post.

Book a Free Call with Me!

If you’re already excited to dive into your own blood sugar, consider booking a session to talk about your own health journey. Its always the right time to jump in and take control of your health and this is your first step towards taming your own roller coaster.

If you are more about action than talking and want to jump right in, read about my program: The 30-Day Mindful Metabolism Makeover. You can check it out here . It is the most effective way I know to learn about your own blood sugar patterns and how best to optimize them with real-time data using the latest in biohacking technology. Can I just say, I adore CGMs?

Taming the Blood Sugar Rollercoaster: 2/5 in the Mastering Metabolism Series