Blood Sugar Blowouts and How to Stay Steady

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Summer is full of sweet traps.

Fresh fruit, smoothies, cocktails, and “healthy” snacks that can sneak up on your blood sugar, especially if you’re over 40, insulin-resistant, or on medications that mess with metabolism.

In this week’s Summer Strong lesson, you’ll learn how to enjoy the season without the crashes, fatigue, or sugar spirals.

We’ll cover:
What to eat with fruit to slow blood sugar spikes
Natural blood sugar balancers (hello, cinnamon + berberine)
Summer drink swaps that don’t taste like cardboard

Summer Survival Tips for Stable Blood Sugar

Watch Your Portions: Two mandarin oranges in the evening probably won’t hurt, but juicing 15 oranges and drinking the lot is a different story. Moderation is everything.

Combine Smartly: Pair fruits with healthy fats or proteins to slow down sugar absorption. For example, apple slices with almond butter or berries on top of Greek yogurt can help prevent big blood sugar spikes.

Eat Fruit Before a Meal: Fruit digests faster than heavier foods like meat or starch, so it’s better consumed before your meal rather than after, to avoid fermentation and digestive discomfort.

A Pinch of Salt: Especially if you’re sweating in summer heat, don’t shy away from a mineral-rich salt like Himalayan salt. It can help replenish electrolytes lost through sweat, and as Martin suggests, a little salt in your water or juice is a great idea.

Leverage Natural Helpers: Consider adding foods or supplements known to support blood sugar balance, such as cinnamon or berberine. Both can help flatten sugar spikes, particularly helpful for those with diabetic tendencies or who process carbs quickly.

Mineral Support: Chromium and vanadium are two minerals that can support glucose tolerance and insulin sensitivity. Ionic forms are especially bioavailable, as discussed in the episode.

Timestamps:
00:01 Introduction: Summer series, blood sugar & snacks
00:48 Podcast & hosts intro
01:27 Diet differences by latitude
03:00 Bear analogy, seasonal eating
04:00 Sugar plums, fructose & liver story
06:09 Fruit, diabetes, metabolic effects
09:13 Gauging fruit tolerance, personal examples
10:26 Metabolic types and carbs
13:20 Self-monitoring, fruit, and liver
13:46 Salt, hydration, mineral needs
15:30 Himalayan salt water
16:41 Fruit, fats/proteins, meal timing
18:31 Cinnamon & berberine for blood sugar
20:00 Sugar cravings, oxidizer types
21:28 Sugary drinks, HFCS vs. cane sugar
23:08 Carbs in bread/cake
23:54 Carbs, weight gain, animal diets
25:18 Corn nutrition, carb cravings
26:03 No essential carb requirement
27:27 Supplement overview: berberine, chromium, vanadium
28:05 Berberine usage
31:02 Chromium supplement
33:25 Vanadium details
35:03 Zero-carb diets, gluconeogenesis
36:54 Individual differences & diet
38:35 Closing remarks: enjoy fruit in moderation

Access catch-up on past lessons here:
https://www.youtube.com/watch?v=yegXA923NpI

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