It’s Friday night. After a crazy, stressful week… you deserve a night out! But before you indulge, you’ll want to know exactly what to do to stabilize your blood sugar afterwards–which I’ll explain below.
But first, picture this: You head to your favorite Mexican restaurant where you gobble up all the chips and salsa before dinner, power through the entire enchilada meal, and even down the gigantic 20 oz. strawberry margarita.
The outing ends with indulging in a delectable dessert! And why shouldn’t it?
But the minute you put that margarita (or any of the other sugary foods) in your mouth, you get a surge of dopamine, a feel-good hormone with addictive properties.
So everything seems worth it.
Then, as sugar floods your bloodstream, your pancreas releases insulin to control the blood glucose spike. This suppresses the “fullness” hormone leptin, which makes your brain give you the green light to consume more sugar.
Glucose is rapidly digested due to the fast influx of insulin, and your spiked dopamine and blood sugar levels fall quickly, landing in a blood sugar crash.
This crash can take effect in 15 minutes to a couple hours.
And then… WHAM! You wake up feeling horrible and guilty once again.
These types of blood sugar spikes can cause an immense change in blood sugar levels, brain chemistry, and energy levels within a short period of time.
3 Reasons Why This Happens
- The body is more insulin resistant throughout the evening and night.
- Eating/drinking sugary items before other items cause the sugar to hit the bloodstream at a rapid rate because nothing is there to help you blunt the sugar from its full effects.
- Liquid sugars (including alcohol) cause the worst kind of spikes, especially when you drink them on their own without food.
It’s at this moment, whether you overate or consumed a sweet banana and lemonade… It’s critical to stabilize your body sugar as quickly as possible so that you stop the crazy rollercoaster before it gets out of control.
So, how can you stop the crash without adding MORE sugar?
Here are 5 fast and effective things you can do to stabilize your blood sugar after overeating, or consuming that venti chocolate chip frappuccino, the entire bag of chips, cookies, or pint of ice cream.
5 Ways to Stabilize Blood Sugar After Overeating
#1: Climb a staircase for 10 mins or walk for 15-30 mins.
Resist the temptation to nap after eating too much. Instead, get moving!
Exercise helps your muscles to use the recently consumed sugar instead of just storing it in your liver, or eventually as fat.
Plus, walking is an EASY form of low-impact exercise that may help you shed a few stubborn pounds over time!
I have an entire podcast episode devoted to the benefits of walking after a meal, especially after dinner, or even after you overeat. It’s Episode 340: Why Going on a Walk After Dinner Is One of the Best Things You Can Do for Your Metabolic Health.
#2: Drink tea with lemon
Green tea and lemon are both diuretics, which means they’ll make you take more bathroom breaks. Although you are not eliminating the sugar, you are forcing the sugar to pump through your kidneys more quickly.
Staying well-hydrated helps you to feel full and helps your body to counteract suppressed leptin levels. As explained here in question 4, leptin is an important hunger-signaling hormone that informs your brain of stored energy levels.
Unsuppressed leptin levels reduce appetite and promote weight management.
Click here to learn tips and tricks to building a metabolically healthy meal for you and your loved ones.
#3: Take 1 oz. of apple cider vinegar 5 minutes before a meal and up to 20 mins after a meal to blunt a blood sugar spike.
Extensive research proves the marvelous, holistic properties of consuming apple cider vinegar. A daily tablespoon or two of apple cider vinegar (ACV) helps the body to maintain weight or even lose weight when coupled with a restricted calorie diet (RCD).
Daily consumption of ACV, loaded with its “mother” of good bacteria, has also been linked to an abundance of other health benefits. ACV reduces cholesterol, increases insulin response, and stabilizes blood sugar.
Additionally, ACV holds the power to ward off bad bacteria from the gut, reduce fat buildup within the liver, metabolize fat before it enters the bloodstream, and minimize inflammation through the abundance of antioxidants. Click here to learn more about how apple cider vinegar can become your very own sunrise superhero.
#4: Eat a handful of nuts, or a spoonful of almond butter!
I know this may seem counterintuitive, but the goal is to blunt a blood sugar response. Adding a bit of fat and protein after a sugar-laden meal is one of the best ways to slow down a blood sugar spike.
Although you don’t want to go nutty for nuts, a modest serving can provide the unsaturated fats, proteins, fibers, vitamins, minerals, and antioxidants that your body craves after a sugar-high meal.
A variety of nuts can satisfy this need for fats and proteins to balance out the sugar. Walnuts are an especially great nut to incorporate into your sugar-balancing regimen.
#5: Use effective herbs to blunt a blood sugar spike by 30%
- Berberine Extract: Studies prove that the traditional Chinese medicine, Berberine, can reduce blood sugar spikes by 25%. Berberine accomplishes this by reducing the amount of sugar produced by the liver and by increasing insulin sensitivity. It’s even as effective as some drugs that are used for type 2 diabetes.
- Cinnamon Extract: An important mineral in cinnamon is chromium. As part of the glucose tolerance factor, chromium is required for the proper functioning of insulin receptors, thereby lowering blood glucose levels.
- Banaba Extract: The active compound in banaba extract, corosolic acid, exerts insulin-like properties and can aid in managing blood glucose by helping to transport glucose out of the bloodstream and into cells to be used for energy.
- Ginseng, Fenugreek, Kudzu, & Gymnema Extracts: These herbs play roles in blood sugar control, and uptake of glucose by muscle cells, and may help maintain healthy blood lipids such as triglycerides and low-density lipoprotein (LDL).
Hands down, I recommend taking a combination of these herbs each day to maintain healthy blood glucose and insulin levels.
My newest supplement, Gluco Support, isn’t just working to lower blood sugar levels and insulin levels. Instead, it addresses all root causes of metabolic dysfunction.
Gluco Support is ideal for supporting healthy insulin and glucose metabolism using a trifecta of herbs that play critical roles in blood sugar control, uptake of glucose by muscle cells, and help maintain healthy blood lipids such as triglycerides and low-density lipoprotein (LDL).
Consumers of Gluco Support experience reduced cravings, reduced appetites, and reduced blood sugar levels as well as healthy weight loss and prolonged energy levels.
As outlined in today’s five tips, the knowledge and resources to stabilize your blood sugar are in the palm of your hands. You have the power and opportunity to improve your health one day at a time.
So, the next time that your dietary choices don’t agree with your blood sugar levels, make sure to engage in a short, easy walk as well as consume a berberine-rich supplement.
These easy, safe tricks to overcome spiked blood sugar levels can boost your brain and body even when you consume low-sugar meals.