Glucose, Cortisol & Metabolism: A Naturopathic Guide to Blood Sugar Balance
Blood sugar balance is one of the most foundational aspects of good health. When glucose levels spike and crash throughout the day, it can lead to fatigue, brain fog, mood swings, cravings, and even long-term metabolic issues. In functional medicine, we take a whole-body approach to managing blood sugar, looking beyond just diet to understand how stress, movement, and meal timing play a role.
What Is Metabolic Health and Why It Matters
Metabolic health refers to how well your body processes and regulates energy, particularly glucose and insulin. Good metabolic health means having stable blood sugar levels, healthy cholesterol and triglyceride levels, controlled blood pressure, and a well-functioning metabolism. Unfortunately, metabolic dysfunction is on the rise—studies suggest that only 12% of American adults are metabolically healthy. Poor metabolic health increases the risk of conditions like type 2 diabetes, cardiovascular disease, and obesity.
Maintaining good metabolic health is crucial for long-term wellness. It impacts energy levels, brain function, weight management, and even longevity. Functional medicine focuses on proactive strategies to optimize metabolism, such as balancing blood sugar, improving insulin sensitivity, and reducing chronic inflammation.
The Connection Between Blood Sugar and Cortisol
Blood sugar regulation isn’t just about what you eat—it’s also about your stress levels. Cortisol, our primary stress hormone, plays a significant role in glucose balance. When cortisol rises (due to physical or emotional stress), it signals the liver to release stored glucose into the bloodstream. This is part of the body’s natural “fight-or-flight” response.
Chronic stress, however, can lead to consistently elevated cortisol levels, which in turn keeps blood sugar levels high. Over time, this contributes to insulin resistance, inflammation, and metabolic dysfunction. This is why managing stress—through mindfulness, breath work, or even adequate sleep—is just as important as diet when it comes to blood sugar balance.
Why We Love Continuous Glucose Monitors (CGMs)
One of the best tools we recommend for understanding personal blood sugar responses is a Continuous Glucose Monitor (CGM). Unlike traditional finger-prick tests, a CGM provides real-time feedback on how your body responds to different foods, stressors, and lifestyle choices. This data allows for personalized adjustments, helping you make choices that support steady blood sugar throughout the day. Many people discover surprising triggers for glucose spikes—sometimes even “healthy” foods can cause unexpected reactions.
“Every time I use a glucometer, I learn something. Last time, I discovered that my favorite beef jerky spiked my blood sugars big time—more than birthday cake! I also realized any carbohydrate in the evenings (cereal!) was a one-way ticket for me to develop diabetes.” – Dr. McCubbins
Continuous Glucose Monitors We Recommend
We’ve tested both Stelo and Lingo Continuous Glucose Monitors (CGMs) and found great benefits in both. If you need a CGM that allows you to share data with your doctor, Stelo is a solid choice. For those looking for a more robust app and self guided education experience, Lingo stands out (for Apple users only).
Use code ABNTP-4tdth for 10% off your order at Lingo.
Prioritizing Protein for Blood Sugar Stability
Protein is a key player in blood sugar regulation. Eating enough high-quality protein at each meal slows glucose absorption, preventing sharp spikes and crashes. It also supports muscle health and satiety, reducing cravings for sugary foods later in the day. Ideally, aim for 20-30 grams of protein per meal, with sources such as:
- Grass-fed meats
- Wild-caught fish
- Pasture-raised eggs
- Organic tofu or tempeh
- High-quality protein powders (if needed for convenience)
The Science Behind Eating Food in a Certain Order
Did you know that the order in which you eat your food can impact blood sugar? Studies show that consuming fiber and protein before carbohydrates can significantly reduce post-meal glucose spikes. The best order for blood sugar balance is:
- Start with fiber (like leafy greens or non-starchy vegetables)
- Follow with protein and healthy fats
- Finish with carbohydrates (especially refined or starchy carbs)
This simple shift can make a huge difference in how your body processes glucose and helps keep energy levels stable throughout the day.
The Power of Walking After Meals
One of the easiest, most effective ways to support healthy blood sugar levels is by moving after meals. A 10- to 20-minute walk post-meal helps muscles absorb glucose from the bloodstream, reducing the likelihood of a spike. Walking also supports digestion and stress reduction, making it a simple yet powerful habit for metabolic health.
Supplements That Support Blood Sugar Balance
Several supplements can help optimize blood sugar regulation and insulin sensitivity. Some of the most effective include:
- Berberine – Works similarly to metformin by improving insulin sensitivity and reducing glucose production in the liver.
- Magnesium – Plays a crucial role in glucose metabolism and can help improve insulin sensitivity.
- Chromium – Supports the action of insulin and helps regulate blood sugar levels.
- Cinnamon Extract – May enhance insulin sensitivity and reduce post-meal blood sugar spikes.
- Alpha-Lipoic Acid (ALA) – A powerful antioxidant that improves insulin function and reduces inflammation.
- Inositol (Myo- and D-Chiro-Inositol) – Can be especially beneficial for women with PCOS to support insulin sensitivity.
The Role of GLP-1 Medications in Blood Sugar Management
GLP-1 receptor agonists, such as semaglutide and tirzepatide, are medications originally developed for diabetes management but have gained popularity for their benefits in weight loss and metabolic health. These medications work by mimicking the body’s natural GLP-1 hormone, which helps regulate blood sugar by increasing insulin secretion, slowing gastric emptying, and reducing appetite. For individuals struggling with insulin resistance or blood sugar dysregulation, these medications can be a valuable tool when combined with lifestyle and dietary changes. However, they should always be used under the guidance of a healthcare provider such as your Vytal Health doctor.
The Functional Medicine Approach to Blood Sugar Balance
At Vytal Health, we take a comprehensive approach to blood sugar regulation, focusing on lifestyle, nutrition, and stress management. Whether you’re struggling with blood sugar swings, prediabetes, or simply want to optimize your energy and metabolism, working with a functional medicine provider can help you develop a personalized plan.
Working with a Vytal Health doctor like Dr. Alicia McCubbins can help you achieve better blood sugar balance and metabolic health through a combination of lifestyle changes, supplements, and medications. Schedule a free 15-minute call with a care coordinator by clicking here to learn more about how we can support your health journey.