How To Regulate Blood Sugar
How to Approach Blood Sugar Issues by Restoring Metabolic Health
Most people are taught that diabetes is a one-way street—once your blood sugar rises and medication begins, the only path is managing the decline. But a growing body of metabolic research suggests the opposite: the body can often regain healthy blood-sugar control when you focus on restoring energy metabolism, lowering stress on the system, and supporting the cells that regulate glucose.
Below is an approach that centers on improving the body's ability to produce energy efficiently rather than simply trying to force blood sugar down.
1. Fix the Cellular Energy Shortage
At the core of diabetes is often a cellular energy problem. When the cells aren’t producing enough energy (ATP), they become less responsive to insulin. The pancreas compensates by pumping out more insulin—until eventually it becomes overwhelmed.
Improving energy production reduces this stress. A few key strategies include:
Support Mitochondrial Function
Your mitochondria need the right nutrients and the right conditions to turn food into energy efficiently.
Support this by focusing on:
Easily digestible carbohydrates
Adequate protein
Nutrients like B vitamins, magnesium, copper, and thyroid-supportive minerals
When the mitochondria work better, insulin sensitivity naturally rises.
2. Reduce the Stress Hormones Driving High Blood Sugar
When energy is low, the body releases stress hormones like cortisol and adrenaline to raise blood sugar for quick fuel. This is one of the hidden engines behind chronically high glucose.
To lower stress-driven blood sugar:
Eat regular meals to prevent long fasts
Include carbs with protein to keep blood sugar stable
Improve sleep quality
Reduce excessive fasting, keto dieting, and over-exercising
Support thyroid and metabolic health
When stress hormones fall, the pancreas stops being forced to constantly elevate glucose.
3. Use the Right Carbohydrates to Heal Insulin Sensitivity
A common misconception is that diabetics should avoid all carbs. But if you remove carbs, the body compensates by making its own sugar through stress hormones—keeping blood sugar high anyway.
Instead, the focus is on the right type of carbs, ones that are:
Easy to digest
Low in gut irritants
Supportive of liver metabolism
These include:
Fruit
Fruit juices
Honey
Well-cooked root vegetables
White rice (for some individuals)
These foods replenish liver glycogen, which improves glucose regulation and reduces insulin resistance.
4. Lower Gut Inflammation to Improve Blood Sugar
An inflamed digestive system is a major driver of insulin resistance because inflammation raises cortisol, nitric oxide, and endotoxin—all of which interfere with metabolic function.
To reduce gut inflammation:
Limit hard-to-digest fibers
Remove starches that ferment easily
Avoid grains and beans if they cause bloating or sluggishness
Choose simple, clean carbohydrate sources
Reduce seed oils, which promote gut inflammation and oxidative stress
A calmer gut leads to calmer blood sugar.
5. Support the Liver — the Gatekeeper of Glucose
The liver plays the largest role in blood-sugar regulation. If it’s overloaded with fat, toxins, or chronic stress, it becomes poor at handling glucose.
Improving liver function is essential for reversing metabolic dysfunction.
Ways to support the liver:
Reduce polyunsaturated fats (PUFAs)
Increase saturated fats from clean, digestible sources
Maintain adequate protein (especially gelatin or collagen)
Build glycogen stores through balanced carbohydrate intake
Improve thyroid function to increase metabolic rate
A healthy liver restores natural blood-sugar balance.
6. Move the Body Without Overstressing It
Excessive or high-intensity exercise can raise stress hormones and keep blood sugar elevated.
Instead, the goal is to support metabolism without overwhelming it:
Gentle walking after meals
Low-intensity strength movements
Light cardio that doesn’t push into breathlessness
This improves insulin sensitivity without elevating stress.
7. Focus on Temperature and Metabolism
A warm body is a healthy, metabolically active body.
Low body temperature is a sign that the metabolic rate is suppressed—which commonly happens in diabetes.
Restoring warmth through:
Adequate calories
Carbohydrates
Minerals
Thyroid support
helps reverse the metabolic slowdown that contributes to insulin resistance.
The Bottom Line: Diabetes Isn’t Just About Sugar—It’s About Energy
This approach views diabetes not as a problem of too much sugar, but as a problem of not enough energy. Fix the underlying energy deficit and:
Insulin sensitivity rises
Stress hormones fall
Blood sugar becomes easier to regulate
Inflammation drops
Instead of fighting the body, the goal is to give it the fuel, nutrients, and environment it needs to function optimally. For many people, this creates a powerful path toward reversing the metabolic dysfunction at the center of diabetes.
