The Root Cause You Might Be Missing: Blood Sugar Instability (part 2)
What’s Behind Blood Sugar Imbalances?
For most people, blood sugar issues stem from common lifestyle patterns:
• Skipping meals
• Eating processed foods or high-sugar snacks
• Getting poor-quality sleep
• Living under constant stress
• Sitting too much and moving too little
These habits may feel normal, but they send your blood sugar on a wild ride — spiking it too high, crashing it too low, or swinging between both all day long.
But what if you’re already eating healthy, moving your body, and still feel off?
This is where we go deeper. Chronic infections, autoimmunity, inflammation, brain based issues, adrenal dysfunction, or even gut imbalances can make it harder for your body to maintain stable blood sugar — even with a clean diet.
That’s where working with a root cause practitioner can be a game-changer. If you're doing the right things and still not getting results, it’s time to dig beneath the surface.
How to Eat for Blood Sugar Stability
Let’s look at the two ends of the spectrum — and how to eat your way out of both.
1. Hypoglycemia
5 Signs Your Blood Sugar is Stable
Before we dive into what to do, let’s define what success actually feels like. You’ll know your blood sugar is stable when:
1. No More Energy Crashes
No more mid-morning or afternoon slumps, brain fog, irritability, or “need caffeine NOW” moments.
2. Sugar Cravings Calm Down
You’re satisfied after meals and not chasing sweets or processed carbs.
3. You Feel Grounded Before and After Eating
You eat because you’re hungry—not just to feel focused or emotionally stable.
4. Hunger Comes Before Symptoms
You feel hunger as a gentle nudge, not shakiness, anxiety, or mood swings.
5. You Sleep Through the Night
Stable blood sugar helps prevent nighttime wakeups, restless sleep, and cortisol spikes.
Habits That Disrupt Blood Sugar Stability
Watch out for:
• Skipping meals or ignoring hunger
• Snacking on high-carb, low-nutrient foods like crackers or pastries
• Using caffeine to push through fatigue (a morning cup is fine, but not as a crutch)
• Going too long between dinner and breakfast (especially if waking at 2 AM)
• Under-eating protein or fiber
• Overeating after crashes, which fuels binge-restrict cycles
The fix? Not perfection—consistency.
What to Eat (and When) for Better Blood Sugar
Here’s the framework I share with patients aiming for steady energy and blood sugar balance:
Eat Every 3–4 Hours
This prevents “survival mode.” If you feel lightheaded, tired, or anxious before meals, you’re waiting too long.
Pay attention to your symptoms, not just the clock.
Eat frequently enough to avoid dipping into the low blood sugar symptoms listed above.
Be proactive. Waiting for shakiness or irritability means you’re already crashing. Staying ahead pulls you out of the cycle.
Some thrive on 3 meals daily; others need a small protein-fat snack between. Listen to your body.
Build Meals Around the Big Three: Protein, Fat, and Fiber
They slow digestion, support metabolism, and prevent sharp blood sugar swings.
Focus on:
• Protein: eggs, grass-fed beef, poultry, fish
• Healthy fats: avocado, olives, nuts, seeds, coconut, ghee
• Non-starchy vegetables: leafy greens, broccoli, zucchini, bell peppers, cabbage
Avoid or limit:
• Refined sugars (sweets, soda, sugary coffee drinks)
• Simple starches (white bread, pasta, white rice, baked goods)
• Fruit alone—especially when tired, stressed, or hungry
Pro tip: Pair fruit with protein or fat, or eat with a meal. Think apple + almond butter, or berries + walnuts.
Protein + Fat Before Bed
If you are waking up during the night, especially between 1-3am, this will be a critical step.
Try a small balanced snack like:
• Celery with nut butter
• Boiled egg and avocado slices
• A handful of mixed nuts
Lifestyle Tips to Keep Blood Sugar Steady
• Limit caffeine—one morning cup is fine; avoid using caffeine to “push through” energy dips.
• Prioritize sleep—7–9 hours, with a consistent bedtime around 10 PM to regulate cortisol and blood sugar.
• Manage stress—chronic stress spikes cortisol and disrupts blood sugar. Use breathwork, journaling, or short walks after meals.
2. Hyperglycemia & Insulin Resistance
5 Signs Your Insulin Sensitivity is Improving
You’ll know your insulin function is getting better when:
1. No More Fatigue After Meals
Energy stays stable without those post-meal crashes.
2. No More Intense Sugar Cravings
You don’t feel the urge to eat sweets constantly.
3. Sweets No Longer Control You
Eating sugar doesn’t make you crave more.
4. Thirst is Normalized
You no longer feel excessively thirsty.
5. You Feel Satisfied After Meals
No need for frequent snacking or craving food right after eating.
Habits That Worsen Insulin Resistance
Avoid:
• Lack of physical activity
• Overeating, especially processed foods
• High-sugar and high-starch snacks
• Irregular meal times or frequent snacking for pleasure
• Low-fiber diet
How to Improve Insulin Sensitivity
Here’s the framework I recommend for steady blood sugar and better insulin function:
Build an Insulin-Friendly Diet
Focus on:
• Vegetables: leafy greens, broccoli, cauliflower, peppers
• Protein: eggs, poultry, fish, grass-fed beef, lentils
• Healthy fats: avocado, nuts, seeds, olive oil, coconut oil
• High-fiber foods: flaxseeds, chia seeds, vegetables, lentils
Avoid:
• High-sugar foods: desserts, soda, processed snacks
• Refined starches: white bread, pasta, potatoes, rice
• Large meals — overeating spikes insulin and worsens resistance
• Excess fruit intake
Exercise to Improve Insulin Sensitivity
Movement helps shuttle glucose into cells, even without insulin:
• Simple activity like 20 air squats or a 15-minute walk after meals lowers blood sugar and insulin.
• Strength training and walking improve muscle glucose absorption.
• Daily movement—even short bursts—make a big impact on blood sugar control.
• Exercise to tolerance: do what you can recover from and repeat without excessive soreness or exhaustion.
• Consistency beats intense workouts followed by long breaks.
Sleep & Stress Management
• Prioritize 7–9 hours of sleep with a consistent bedtime around 10–11 PM or earlier. Poor sleep worsens insulin resistance.
• Manage stress: chronic stress raises cortisol, disrupting insulin function. Try breathwork, journaling, or light movement daily.
3. The Blood Sugar Roller Coaster
If your blood sugar swings between highs and lows, you’ll likely need a blend of strategies from both the hypoglycemia and insulin resistance guides.
Use each set of recommendations as useful tools, leaning more toward the one that addresses the symptoms you experience most.
For example, if dips and crashes affect you more, focus on eating frequently with balanced snacks. If spikes and cravings are your main issue, prioritize movement and limit large amounts of processed carbs and sugars.
Pay attention to your body’s signals to find the right balance for you.
Wrapping Up: Why Blood Sugar Balance Matters
Whether you're dealing with fatigue, brain fog, anxiety, cravings, poor sleep, or stubborn weight—blood sugar instability could be the root cause you’ve been missing.
In Part 1, we uncovered how unstable blood sugar can create chaos across your entire body, even if your lab tests are “normal.”
In Part 2, we gave you a step-by-step guide to start reclaiming your energy, mood, and focus—by fueling your body with what it truly needs.
This isn’t about chasing perfection or following a trendy diet. It’s about learning how your body works—and giving it the support it’s been missing.
If this resonates, know that you don’t have to figure it all out on your own.
Whether you're just getting started or have tried everything with little progress, we’re here to help you connect the dots and find your root cause. Your body was designed to heal. Let’s get it back to doing just that.
Find more information on how to get started in the Appointments tab on the website.
In Health,
Dr. Ryan
