Blood Sugar 101
- Dr. Michael Burke DC
- Oct 31
- 3 min read
Keeping blood sugar steady isn’t just about avoiding diabetes. Stable glucose means steadier energy, fewer afternoon energy crashes, better focus, improved workouts, easier weight loss, and healthier aging.
Here’s a simple, no-nonsense guide to what blood sugar is, why it swings, and exactly how to smooth it out.
What “blood sugar” actually is
When you eat carbohydrates (like bread), your body breaks them down into glucose. Insulin (a hormone from your pancreas) moves that glucose into your cells.
'Sugar spikes' happen when we eat fast-digesting carbs or too much at once, while dips follow as insulin 'over-corrects' to try and keep your levels regulated. Repeated spikes can drive cravings, fatigue, and, over time, insulin resistance (and potentially diabetes).
Red Flags to Look out for
Our patients have reported these five signs and symptoms. If they sound familiar, your blood sugar may be drifting out of balance!
Mid-morning or mid-afternoon energy crashes
Cravings for sweets after meals
“Hangry” between meals, and feeling shaky if you delay eating
Waking up at Night (2 - 3 AM), frequent urination
Belly-centered weight gain despite “eating healthy”
5 Practical Ways to Bring Blood Sugar Down (When it's High)
Good news: you don’t need a perfect meal plan to feel better, fast. Try these small, practical tweaks that gently lower blood sugar and keep you steady all day. Let us know in the comments which strategies worked best for you.
1) Front-load protein and fiber
Aim for 25–40 g protein per meal and 8–12 g fiber (vegetables, beans, chia/flax, berries). Protein and fiber slow digestion and blunt glucose spikes.
2) Move after you eat
A 10–20 minute walk or light chores within 30 minutes after meals moves glucose into muscles and can be more effective than pre-meal exercise for decreasing blood sugar spikes.
3) Don’t drink your sugar
Liquid sugar (soda, juice, sweetened coffees, energy drinks...) spike blood sugar faster than solid foods. If you like sweet coffee/tea, try and step down the sweeteners weekly.
4) Hydrate
Mild dehydration concentrates glucose. Target half your body weight (lbs) in ounces of water daily. For the average adult, that's about 6 glasses worth.
5) Time your carbs around physical activity
Place the starchiest meal after workouts or on more active days. On lower-activity days, emphasize protein, veggies, and healthy fats like avocado.
How do we Know it's High?
Patients at Triune have already been changing their blood sugar with the help of our supplements, as well as diet and treatment recommendations.
So what tests can we do to check on blood sugar?
Fasting glucose: (goal often 75–90 mg/dL)
Hemoglobin A1c: the average blood sugar over the last 90-120 days
Fasting insulin: regulated blood sugar and can determine resistance leading to diabetes
Lipid panel: shows the different types of cholesterol for heart health
High-sensitivity CRP: total body inflammation
Check out these numbers from one patient who successfully lowered their Hemoglobin A1c numbers from pre-diabetic to with a functional range:
If you want to learn more about your blood sugar let us know you want to get these labs checked through our functional bloodwork program.
"It's a guess until you test!"
The Bottom Line
Steady blood sugar = steadier energy, fewer cravings, clearer focus, and easier weight control. You don’t need a perfect diet, just some consistent basics: protein and fiber first, carbs last, a short walk after meals, solid sleep, and smart stress management.
Paying attention to your blood sugar and knowing how it affects your body can change your health rapidly for the better.
For the month of November 2025, take 10% OFF Blood Sugar Balance & Gymnema Supplements when purchased in the office.
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