How to Control Sugar Levels Naturally

Reducing blood sugar levels naturally is not just about quick fixes but about adopting sustainable habits. One of my patients came to me with persistently high blood sugar despite no family history of diabetes. Together, we implemented these changes, particularly focusing on the 6-hour eating window and adding natural supplements like berberine and psyllium husk. Within three months, her fasting glucose dropped significantly, and she felt more energized. She told me she wished she had made these changes years ago!

Here’s a step-by-step guide that combines proven practices and natural supplements to help you manage your blood sugar levels effectively.

1. Start with Your Eating Habits

Adopt a 6-Hour Daily Eating Window: This is a form of intermittent fasting that allows your body to process blood sugar more effectively. I’ve seen this help many patients stabilize their glucose levels over time.

Monthly 48-Hour Fast: This isn’t for everyone but can be helpful for resetting insulin sensitivity. Always hydrate and consult a doctor before attempting longer fasts.

Follow a Balanced Macronutrient Ratio: Keep carbs at 5–25% of your daily intake, prioritize protein at 1g per pound of body weight, and choose healthy fats to make up the rest.

2. Natural Supplements to Add

Psyllium Husk Fiber: 5g AM, PM. Helps slow glucose absorption and supports gut health.

Berberine: 600mg 2x/day. A natural compound known to improve insulin sensitivity; often called a ‘natural metformin.’

Myo-Inositol: 2g. Aids in balancing blood sugar, particularly for those with insulin resistance.

r-Lipoic Acid: 120mg 2x/day. Supports glucose uptake and reduces oxidative stress.

Cinnamon: 250mg Doctor’s Best Cinnamon Extract or lots of cinnamon. Helps lower fasting blood sugar levels. Sprinkle it on your oatmeal or tea!

Apple Cider Vinegar: 2 tsp in water, best before meals to reduce post-meal sugar spikes.

3. Regular Physical Activity

Exercise improves insulin sensitivity and helps your muscles use up glucose.

Walking After Meals: Even 10–15 minutes can significantly reduce post-meal blood sugar spikes.

Strength Training: Building muscle helps your body process glucose more efficiently.

4. Lifestyle Adjustments

Hydration: Staying hydrated helps your kidneys flush excess sugar.

Sleep: Poor sleep affects blood sugar regulation, so aim for 7–8 hours nightly.

Avoid High-Fructose Corn Syrup: Found in processed foods and sodas, it worsens insulin resistance. Limit simple sugars to less than 30g daily.

You’re not just lowering your blood sugar—you’re investing in your future. Small steps like adding apple cider vinegar or walking after meals build momentum. Keep track of your progress to see how far you’ve come.

Remember consistency is key. Combine these steps with regular checkups and you’ll be on a path to healthier, more stable blood sugar levels!