One of the easiest, most effective, scientifically proven hacks involves simply consuming apple cider vinegar before eating (especially if your meal or snack is high in a refined carbohydrate!)

How effective, you may ask? Get this, research shows that consuming vinegar before eating may lower postprandial blood glucose levels by a whopping 30% and curb the resulting insulin spike by up to 20%! [1] [2]

How exactly does it work? While the mechanisms are not entirely understood just yet, it’s thought that the acetic acid found in apple cider vinegar may slow down the absorption of carbohydrates into the bloodstream, enhance how your body uses glucose, and potentially slow down the rate at which food leaves the stomach and enters the small intestine [3], [4].

There are a few different ways you can incorporate this hack:

1. Add 1 tablespoon of apple cider vinegar (preferably organic and unfiltered) to a small glass of water and drink 15 minutes before eating.
   
   
2. Take an apple cider vinegar supplement 15 minutes before eating (this the best option to protect your teeth enamel from potentially corrosive acetic acid in vinegar as well as avoid the taste)

Have you ever heard that it's best to take a walk after eating? Well, it turns out there's actually a scientific reason for that advice! When you use your muscles, you're helping to reduce spikes in your blood glucose levels.

You see, when you use your muscles, they burn glucose as fuel. This helps lower the amount of glucose in your bloodstream, preventing spikes in blood glucose levels. In fact, studies have shown that even just a short 15-minute walk after each meal can help to lower blood sugar naturally. [5]

Exercise doesn't just help lower blood glucose levels in the moment, though. It can also increase insulin sensitivity, which means that your body will be better able to regulate glucose levels in the future. This can be especially beneficial for people with diabetes, as it can help them better manage their condition. [6]

But you don't have to go for a run to see the benefits. Any physical activity that gets your muscles moving will help. This could be a walk, a few squats, a bike ride, a swim, or even a yoga class. 

Who knew getting enough shut-eye could help to lower your blood sugar?

Sleep is a critical component of overall health, and it plays a significant role in regulating blood glucose levels. Here's a closer look at why sleep is so important when it comes to glucose balance and some of the latest research on the topic.

First of all, it's important to understand that sleep affects insulin sensitivity, which is as previously mentioned, is a key factor in glucose regulation. Insulin sensitivity refers to how effectively the body can use insulin to regulate glucose levels. 

One study tested the impact of sleep quality, duration, and timing on glycemic response to a breakfast meal. It analyzed data from 953 healthy adults and found that sleep variables were significantly associated with post-meal blood glucose control. Poor sleep efficiency and later bedtimes were associated with higher postprandial glucose levels. [7]

A review of 7 randomized controlled trials examined the impact of sleep on glucose control in people with diabetes (this excluded patients with type 1 diabetes). The results showed that sleep deprivation and poor sleep quality are associated with blood glucose disturbance and decreased insulin sensitivity. However, sleep extension improved glucose control and insulin sensitivity in both healthy and diabetic participants. [8]

In addition to insulin sensitivity, sleep also affects other hormones involved in glucose regulation, such as cortisol. Cortisol is a stress hormone that can also increase blood glucose levels when it's elevated. Research has shown that sleep deprivation can lead to increased cortisol levels during the day. [9]

Finally, poor sleep quality has been linked to lifestyle factors that can increase the risk of developing diabetes, such as poor diet and lack of physical activity. This highlights the importance of paying attention to sleep as a crucial component of overall health, including glucose regulation.

You know that feeling you get after eating a big meal and then suddenly feeling tired and sluggish? That's likely because your blood glucose levels rose too quickly, leading to a spike and then a crash (i.e, low blood sugar levels, also known as hypoglycemia). But there's a simple solution to this problem: balancing your meals!

When you eat a meal that's high in carbohydrates, your body quickly converts those carbohydrates into glucose, which can cause a spike in your blood glucose levels. However, by including other nutrients in your meal, such as protein, fiber, and healthy fats, you can help regulate your blood glucose levels and avoid those spikes and crashes.

Protein, for example, helps to slow down the digestion of carbohydrates, preventing a rapid release of glucose into your bloodstream. Fiber also plays a role in regulating blood glucose levels by slowing down the digestion of carbohydrates and the absorption of glucose into your bloodstream. [10] [11] 

Healthy fats, such as those found in nuts and seeds are also important for regulating blood glucose levels as well supporting heart health. These healthy fats improve insulin sensitivity, which means that your body will be better able to regulate glucose levels in the future. [12]

So, if you want to avoid those blood glucose spikes and the resulting energy crashes (as well as support weight loss, if that's your goal!), make sure your meal plan is balanced with protein, fiber, and healthy fats. This will help regulate your blood glucose levels and provide you with sustained energy throughout the day.