Wholistic Jen

By Jennifer Whitmire, MS, MEd, MH, CHES, NEP

As we strive for better health, understanding the balance of our body’s hormonal systems is key. Part of that system involves blood sugar which actually affects all of your systems. 

Could it be silently affecting your health? 

Most people don’t realize that their vision problems, weight gain, problems with sleep, blood pressure, cholesterol, memory problems, mood, or autoimmune symptoms are related to blood sugar.

Recognizing the Signs

Have you ever wondered if your body is trying to tell you something? 

Pay attention to these signals: 

• extra belly fat
• post-meal energy slumps
• persistent cravings for sweets
• a mid-afternoon energy dip
• unable to focus
• irritability if a meal is missed

These could be indicators that your blood sugar might be out of balance.

The Blood Sugar Spectrum

Understanding blood sugar imbalance is crucial. From hypoglycemia to hyperinsulinemia, insulin resistance, metabolic syndrome, to diabetes – it’s complicated. The earlier we detect imbalances, the better we can steer our health in the right direction.

One problem with blood sugar imbalances can be hypoglycemia, where blood sugar drops below normal, leading to symptoms like shakiness and confusion. Have you ever worked through lunch only to find yourself agitated and shaky?  That’s a sign of an imbalance.

On the other end of the spectrum is hyperglycemia often associated with increased thirst and fatigue. But… some people really can’t feel any symptoms. Hyperglycemia refers to elevated levels of glucose (sugar) in the bloodstream. Hyperglycemia occurs when the body either doesn’t produce enough insulin or doesn’t use insulin efficiently. Insulin is necessary to move sugar into your cells for energy. Sometimes there’s damage to the insulin receptors, and the insulin struggles to get the glucose into the cells and out of the blood stream, which is also called insulin resistance.

When blood sugar levels rise like after a meal, it can lead to various symptoms, including increased thirst, frequent urination, fatigue, and blurred vision. Chronic elevated blood sugar is linked to complications such as cardiovascular disease, kidney damage, retinal damage, and nerve issues. High blood sugar is the leading cause of blindness!

Managing hyperglycemia involves a combination of lifestyle modifications and regular monitoring of blood sugar levels to maintain them within a healthy range. 

DIY Blood Sugar Testing

We all have our fasting glucose tested at our annual physical, IF you have an annual physical AND if you remember to fast.

Unfortunately, we are often told that “things are fine,” or “your numbers are increasing, but let’s watch and wait.”  Medical schools do NOT teach that diet influences blood sugar and that you can reverse your glucose numbers by making changes.  

If you haven’t yet, please watch You Are What You Eat: The Twin Experiment.  It’s on Netflix and it documents twins that are being tracked for various health numbers.  They do NOT discuss blood sugar, unfortunately, but Corey Booker, U.S. Senator from New Jersey and the New York Mayor, Eric Adams were very vocal on how changing food has changed their health.  Eric Adams, stressed that his doctors told him he had to be on medicine for the rest of his life, and he didn’t buy into that. He changed his diet and actually taught his endocrinologist! His endocrinologist couldn’t believe that she had never learned this in medical school

Take your health into your own hands by testing your blood sugar levels. It’s not just for diabetics anymore; it’s a tool for anyone seeking optimal health. I’ll guide you through easy and affordable ways to check yours.

Glucose Testing

Testing your glucose levels isn’t about restriction; it’s about freedom. Knowing the impact of different foods on your blood sugar and insulin levels, allows you to make choices tailored to your unique needs.  Everyone is unique!  Don’t just go by what someone else can eat.  Some people can eat blueberries, while others have a big blood sugar spike after blueberries.

There are various methods to assess blood sugar, each serving specific purposes.

First, ask your doctor to do a full blood sugar panel.  Unfortunately, it is not routine to test blood sugar even though permanent damage can occur before a blood sugar related diagnosis.  Ask your doctor for a Fasting Glucose, Fasting Insulin, and Hemoglobin A1C.  There are other tests you could do, but these will give you a good picture of where you are today.

Fasting Glucose: This test measures glucose levels after an overnight fast, providing a baseline reading before consuming any food or beverages. Elevated fasting blood sugar may indicate insulin resistance or diabetes. It is not always accurate, because stress can elevate glucose.  If you are stressed about the doctor appointment or the blood work, your blood sugar may be elevated.

Fasting Insulin: Elevated fasting insulin levels may be a sign of reduced cellular response to insulin and an increased risk of metabolic disorders like type 2 diabetes. Some people have “normal” glucose readings and have never had their insulin checked.  It can be a great marker for an imbalance. Testing fasting insulin levels allows you to see early signs of an imbalance and lets you know if you need to make dietary modifications and increase physical activity to enhance insulin sensitivity. 

Hemoglobin A1c: This test provides an average of blood sugar levels over the past two to three months by measuring the sugars attached to a cell.  It gives a better picture of how your body has been responding to sugar over the last few months.  I think this is one of the most important tests for you to get.

Second, ask your doctor for a CGM, continuous glucose monitor.  A CGM is a wearable small sensor that attaches to your skin, providing real-time information on glucose levels throughout the day. This method allows you to see in real time how your food, stress, and activities affect YOUR blood sugar.  Unfortunately, you have to have a prescription to get one here in the U.S., but in most countries, you can pick them up at your local drug store.  From my experience with clients, doctors are not open to prescribing one unless the client already has diabetes.  You need to monitor your blood sugar BEFORE damage has begun and before a diagnosis.  If you need help getting a CGM, you can get one here.

CGMs can be a bit pricey, so you can also just do the regular finger prick test. Using a glucose meter, you can prick your finger and place a small blood sample on a test strip. This method allows for immediate monitoring and is commonly used. You can pick up a glucose meter at any drug store for about $15-25, but be mindful of the test strips, sometimes they can be pricey.

If you use a glucose meter, you will want to track your blood sugar first thing in the morning, every day.  This will give you your fasting glucose.  Then do what is called Postprandial Blood Sugar Testing.  Check your blood sugar after meals, to measure how the body responds to food intake. It helps to check it every 15 minutes to see how high it goes and how quickly it goes up and down.  I wrote more about blood sugar in this article.

Selecting the testing method depends on your health goals and the frequency of monitoring required. If you are trying to get your blood sugar in balance, you can see that sticking your finger every 15 minutes after every meal can get to be a bit tedious and painful.  This is why I prefer a CGM.  It is also easy to miss a peak and a drop in blood sugar with the fingerstick method.

Stress is also a major player in blood sugar management.

This is another reason why I prefer the CGM.  When I did the finger prick testing my blood sugar stayed in a healthy range, but when I wore a CGM, I could actually see that stress was causing my blood sugar to spike between meals. You can’t see this unless you prick you finger every time you feel stressed.

Debunking Common Myths

Not all foods affect blood sugar in the same way. The glycemic index and glycemic load are valuable tools in understanding how different foods impact blood sugar levels. The glycemic index measures how quickly a particular food raises blood glucose level. Foods with a higher GI cause a more rapid spike in blood sugar. On the other hand, the glycemic load takes into account both the quality and quantity of carbohydrates in a serving. Choosing foods with lower GI and GL values can be helpful when working on balancing blood sugar.

Foods lower on these scales include non-starchy vegetables like broccoli and leafy greens, sprouted legumes, nuts and seeds, and fruits like berries and cherries. 

Do you want to better understand your blood work?

The Jen Twins can help!  Join our Free Masterclass TBA Late January. Click here to find out more.  We also have a fabulous Blood Sugar Workshop coming up soon.  Be sure to watch for more information.