I want to talk about something I see come up constantly with my clients and used to frustrate me too.
Someone does everything right. They’re eating better, they’re moving more, they’ve cut out the obvious stuff and their blood sugar still isn’t cooperating.
Here’s what I’ve come to understand: blood sugar isn’t a single-player problem. There are three major systems running it and most of the conversation focuses on just one.
The 3 things running your blood sugar:
Insulin- your body’s glucose messenger. It’s not the villain. The issue is when your cells stop responding to it (insulin resistance). The fix isn’t less insulin, it’s improving sensitivity.
Muscle- the largest site of glucose uptake in your body. Every time your muscles contract, they pull glucose out of your bloodstream. A 10-minute walk after eating is one of the most powerful metabolic tools we have.
Mitochondria- your cellular energy factories. When they’re thriving, glucose gets converted to energy efficiently. When they’re sluggish (from poor sleep, stress, or nutrient gaps), glucose backs up. Magnesium, B vitamins, and varied movement all support them.
3 things you can do this week:
1. Take a 10-minute walk after your biggest meal. Pick one meal dinner is easiest for most people and commit to a short walk within 30 minutes of finishing. You don’t need to track it or make it a workout. Just move. Your muscles will do the rest.
2. Check your magnesium and B vitamin intake. Look at what you’re eating this week and ask honestly: am I getting enough leafy greens, nuts, seeds, and whole grains? These are the primary food sources for both. If your diet has been inconsistent, a quality B-complex or magnesium glycinate supplement is worth considering but start with food first.
3. Protect one night of sleep this week like it’s a non-negotiable. Mitochondria repair overnight. One night of poor sleep measurably impacts insulin sensitivity the next day. You don’t need a perfect sleep routine just pick one night this week and guard it. No screens after 9, in bed by 10, whatever works for you.
If you’re only focused on food, you’re working with one lever when you actually have three. The other two respond to inputs that have nothing to do with your plate and they’re often the missing piece for people who feel like they’re doing everything right. Schedule a free chat to learn more.
Don’t forget!
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