When did you last get your blood sugar levels checked? If you are over 50 or have a history of diabetes in the family, this should be checked at least once a year.
A hemoglobin A1C (HbA1C) test is a blood test that shows what your average blood sugar (glucose) level was over the past two to three months.
Optimal Range is less than 5.3% Less than Optimal/Pre-diabetic stage: 5.4-6.0% (Your lab will call this “normal” but, in functional medicine we consider this a concerning zone.)
For fasting glucose or glycemic jeune If you had a fasting blood glucose test, a level of 70 to 99 mg/dL (3.9 and 5.5 mmol/L) is considered normal, but for optimal health less than 5mmol/L is considered safest. If your readings are higher your body hasn’t forgotten how to process glucose. It just needs to be retrained.
You may also find that liver enzyme markers are higher as the excess sugar is stored in the liver making it sluggish and less able to manage sugar intake. When you see those numbers climbing, it’s not about having “too much sugar” in your system. It’s about your body struggling to process glucose efficiently. And while your doctor might simply say “get those numbers down,” this way of eating is how to do it.
Most people can significantly improve their glucose processing in just 4 weeks—with the right approach. Here´s how:
Week 1: Gentle Reset
The body begins adapting to stable blood sugar patterns and gives more sustained energy throughout the day with fewer energy crashes.
As inflammation calms down, the first signs of natural body fat release, particularly around the midsection. Sugar cravings start to diminish and moods become more stable as the body adjusts to consistent glucose levels.
Week 2: Metabolic Shift
Cells become sensitive to insulin, making it easier for the body to process glucose efficiently and release stored fat. Improved sleep quality and waking feeling more refreshed are signs of the shift. Clothes may fit more comfortably as inflammation continues to decrease. The body is learning to use food for energy rather than storing it.
Week 3: Mental & Physical Energy
The body becomes more efficient at using both glucose and fat for energy.
It is common to experience improvements in mental clarity and focus, making it easier to stay active and make healthy choices. Physical energy levels continue to increase, and afternoon energy slumps decrease.
Week 4: Transformation
As metabolism adapts to a healthier rhythm there should be stable energy levels, reduced cravings, and a relaxed relationship with food. The natural fat release continues. Most importantly, there are sustainable habits that support long-term health.
TODAY’S BLOOD SUGAR HACK
Did you know that apple cider vinegar (ACV) has been linked to improved blood sugar regulation, enhanced insulin sensitivity, and even support for fat metabolism? By incorporating just one tablespoon of organic apple cider vinegar into a small glass of water before bedtime or first thing in the morning, you could unlock these potential benefits.
To enjoy the benefits of apple cider vinegar without discomfort:
- Dilute It: Mix 1–2 tablespoons in water, ideally 30–60 minutes before meals, to avoid irritating your stomach.
- Protect Your Teeth: Rinse your mouth after drinking or use a straw to minimize contact with tooth enamel.
- Listen to Your Body: If you experience discomfort, such as indigestion, or have specific health conditions, consult a healthcare professional before use.
Below are suggestions of SWAPS. Feel free to share your favourite swaps here.
Breakfast swaps if usually eating sweet:
SWAP Fruit or flavoured yoghurt (particularly low-fat products) FOR Plain yoghurt (dairy, coconut, or other alternative) with fresh fruit, cinnamon, vanilla, nuts and seeds stirred through.
SWAP Cereal or muesli FOR Homemade granola or cereal mix of coconut chips, nuts and seeds, with whole oats, buckwheat, and some cinnamon. Serve with fresh fruit.
SWAP Jam FOR Smashed berries or chia seed jam
SWAP Juice or liquid breakfasts, such as store-bought smoothies FOR Whole fruit or homemade smoothie of banana, leafy greens, plain yoghurt and nuts
SWAP Packaged, ready made pastries, muffins, pancakes FOR Egg muffin, banana and blueberry pancakes
Don’t be afraid to go savoury at breakfast. If poached eggs and wilted greens, or last night’s chicken and veggies are what you want, then go for it!
Dinner Lunch/Swaps
SWAP Store-bought sushi (which has sugar added to the rice) FOR Fresh salmon or tuna sashimi with salad or homemade sushi, omitting added sugar
SWAP Pasta sauce FOR Homemade spaghetti bolognese or pesto
SWAP Instant pasta, soup or noodles FOR Make homemade soup, stir fry, curry, or casserole meals in bulk and freeze in batches. Defrost and use portions as required.
SWAP Salad dressing (particularly low-fat products) FOR Make your own for your salad simply with olive oil, lemon, salt, and pepper. Play around with ingredients like tahini, plain yoghurt, apple cider vinegar, and chopped fresh herbs for variations in texture and flavours.
SWAP Tomato sauce FOR Homemade tomato sauce. A simple recipe is roasting a punnet’s worth of cherry tomatoes with some olive oil, salt and pepper, and once caramelised, blending into a sauce.
Snack attack Swaps:
SWAP Flavoured crisps or crackers FOR Kale chips, roasted chickpeas, or veggie sticks and seed crackers with dip such as hummus, guacamole or pesto
SWAP Biscuit or cookie FOR Sliced pear or apple with 100% nut butter or cottage cheese,
SWAP Pudding or custard FOR Chia seed pudding, avocado and raw cacao mousse.
SWAP Ice cream FOR Plain dairy or coconut yoghurt with berries, a smoothie bowl, or nice-cream using frozen banana as the base
SWAP Cake, slice or chocolate bar FOR Fruit, hard boiled egg, nuts or cheese sticks, or a homemade protein balls
SWAP Snack bar, muesli bar or fruit snacks such as Roll Ups (fruit leathers) FOR Pick ‘n’ mix of your favourite nuts, seeds and other yummy bits like coconut chips.
