10/06/2025
We have officially entered the โcandyโ ๐ฌ๐ซmonthโฆbefore we head in to the โpieโ ๐ฅงmonth and the โcookieโ ๐๐ชmonth ๐คช If that just triggered you forgive me โบ๏ธ BTW, have you seen those candy pricesโฆnuts, just nutsโฆI digress. If you know me well, you know Iโve always had a sweet tooth but itโs evolved over the years as Iโve learned more & more about the impacts of blood sugar dis-regulation + spent the valuable time listening more to my body cues-why Iโm craving it, when, where, what the triggers are, as well as how too much feels in my body.
This month Iโm going to dive in to teaching you more-Iโm not advocating the taking away of things that you love & bring you a little joy, but I am going to help you learn so that you live in more control over your body and ultimately in more JOY!
We will talk nutrition, exercise & holistic practices that impact this area of health.
Ready to dive in?!
๐๐๐ ๐ฝ๐๐จ๐๐๐จ ๐ค๐ ๐ฝ๐ก๐ค๐ค๐ ๐๐ช๐๐๐ง ๐ฝ๐๐ก๐๐ฃ๐๐
Blood sugar (or blood glucose) is your bodyโs main source of energy, coming primarily from the carbohydrates you eat. When you eat, your body breaks those carbs down into glucose, which enters your bloodstream. In response, your pancreas releases insulin โ a hormone that helps move that glucose into your cells for energy or storage.
When this process runs smoothly, your blood sugar rises and falls gently throughout the day, keeping energy stable and mood balanced. But when glucose spikes too high or drops too low, you may experience fatigue, cravings, irritability, or brain fog. Maintaining balanced blood sugar helps support metabolism, hormone health, and long-term energy โ not just for todayโs meals, but for your overall well-being.
๐๐ช๐ฉ๐ง๐๐ฉ๐๐ค๐ฃ: 3 ๐๐๐ข๐ฅ๐ก๐ ๐๐ฌ๐๐ฅ๐จ ๐๐ค๐ง ๐๐ฉ๐๐๐๐ฎ ๐๐ฃ๐๐ง๐๐ฎ
Keeping your blood sugar balanced doesnโt require a total overhaul โ just a few mindful swaps can make a big difference:
1. Add protein to every meal. ๐
WHY: Protein slows digestion and helps prevent glucose spikes. Try pairing proteins with carbs and fats such as: eggs, 1/3 avocado and piece of sourdough or gluten-free wrap in the morning, chicken or fish with lunch salad & 1/2 sweet potato at lunch, a protein shake with 1/2 cup berries for snack or swap for easy breakfast.
2. Choose fiber-rich foods. ๐ฅฆ
WHY: Fiber helps slow the release of sugar into the bloodstream. Opt for 1/2 plate in non-starchy veggies such as salad greens, zucchini, cucumber, green beans, etc and 1/4-1/3 plate in starchy carbs & veggies such as beans, lentils, potato, sweet potato, quinoa, whole-grain rice etc.
3. Pick low-glycemic fruits. ๐ซ
WHY: Berries, apples, and pears cause smaller glucose rises than tropical fruits like pineapple or mango. Pair fruit with a protein or healthy fat (like almond butter) for even steadier energy.
๐๐ญ๐๐ง๐๐๐จ๐: ๐๐๐ค๐ง๐ฉ ๐๐๐ก๐ ๐จ ๐ผ๐๐ฉ๐๐ง ๐๐๐๐ก๐จ ๐๐ข๐ฅ๐ง๐ค๐ซ๐ ๐๐ก๐ช๐๐ค๐จ๐ ๐พ๐ค๐ฃ๐ฉ๐ง๐ค๐ก
A short walk ๐ถโโ๏ธโ even 10 minutes โ after meals helps your muscles use glucose from the bloodstream for fuel. This simple habit can reduce post-meal blood sugar spikes, improve insulin sensitivity, and support digestion. You donโt need an intense workout โ light movement like a walk around the block, gentle stretching, or tidying up after eating can be incredibly effective.
๐๐ค๐ก๐๐จ๐ฉ๐๐ ๐๐ง๐๐๐ฉ๐๐๐: ๐๐๐ ๐๐ค๐ก๐ ๐ค๐ ๐๐ฉ๐ง๐๐จ๐จ ๐๐๐๐ช๐๐ฉ๐๐ค๐ฃ ๐๐ฃ ๐๐ฉ๐๐๐๐ก๐๐ฏ๐๐ฃ๐ ๐ฝ๐ก๐ค๐ค๐ ๐๐ช๐๐๐ง
Stress triggers the release of cortisol and adrenaline, which can raise blood sugar levels even without food. Over time, chronic stress can lead to insulin resistance and energy crashes.
Practices like deep breathing ๐ซ, meditation, or mindfulness activate the parasympathetic (โrest and digestโ) system, helping the body return to balance. Try taking 3โ5 slow breaths before meals or spending 5 minutes each morning in quiet meditation โ small moments that make a big difference for your metabolism and mood. I personally have a reminder that comes up on my phone 3 times a day reminding me to STOP, BREATHE & PRAY. I use oils all the time to help with this...grab Valor, Peace & Calming or Release, drop on hands, cup over nose and breath in. Calm:)
May these tips help you begin to regulate your Blood Sugarโฆ.I cannot stress enough how important this is to your overall health, not to mention if you have goals to improve your body composition, this is where its at!
With Love & Strength, Missy Chambers Miller
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