What high blood sugar feels like.
low-dose alcohol with meals – better yet no alcohol
amla (Phyllanthus emblica) (Indian gooseberry), more
apple cider vinegar, lipoic acid, CoQ10, pyridoxamine
a hot bath
a regular and consistent bed time
Berberine found in barberry. Berberine has a beneficial effect in improving insulin resistance and glucose utilization in tissues by lowering the lipid (especially triglyceride) and plasma free fatty acids levels. Barberries may help manage diabetes and may protect against metabolic syndrome.
brain derived neurotrophic factor (BNDF) – see the neurogenesis section in this blog post
brown fat – see this obesity post
calorie restriction via SIRT1
a low carb diet – but not too low
Complex carbs cause less of a blood sugar spike than simple carbs.
Even healthy people can have unhealthy blood sugar spikes.
Carrageenan caution as demonstrated in mice.
chromium, more, more (?): This study of 78 participants showed that fasting blood glucose improved with early time restricted eating where food is taken only early in the day.
Co-Q10 (or idebenone (more) (conflicts with calorie restriction)
Exercise – the most important thing!
Exercise works via transforming growth factor beta 2 (TGF-beta 2).
Exercise on an empty stomach for better glucose control.
multiple brief exercise sessions are good, too.
There is a bell-shaped relationship between exercise training load and mitochondrial function, glucose metabolism, and physiological adaptation to exercise training in human subjects, during a training program with a progressive increase in training load. In this study of 11 healthy volunteers, excessive exercise training caused mitochondrial functional impairment and decreased glucose tolerance in healthy volunteers. There was a substantial improvement in metabolic parameters after only 1 week of reduced training in the recovery phase compared with the excessive training phase.
intermittent fasting, more, more
It will probably not lower blood sugar too much, or maybe it will.
a high–fat (fast food) diet → hyperglycemia
The fiber in fruits makes them OK, but not as smoothies
A high-fiber meal slows down the digestion of food into the intestines, which may help to keep blood sugars from rising rapidly.
Here is suggested foods that will not raise blood sugar.
ground up flax seed (oxidizes easily so grind it fresh)
glycemic index diet, more, more, more
goat’s rue (Galega officinalis)
spouted grains cause less of a blood sugar spike than non-sprouted grains
green tea with starchy food, more, more, more
only eat when hungry
magnesium (a plant-based diet)
Metrnl, increased by exercise and cold exposure
nuts, more, more: prevent the after-meal blood sugar spike
oats, more – good food according to Healthline.
osha root (Ligusticum porteri)
a plant-based diet
plums or prunes
minimize intake of animal-based saturated fat
Chinese skullcap (Scutellaria baicalensis)
silymarin (milk thistle (Silybum marianum))
smoothies, where the fruit is blended, may cause a bigger blood sugar spike
Preventing blood sugar spikes.
stevia, more, more – but don’t overdo it
Even natural non-caloric sweeteners like stevia and monk fruit cause one to eat more, resulting in a blood sugar rise.
avoid chronic stress – see the Stress post
strawberries for better insulin sensitivity
add tofu to white rice to blunt the blood sugar spike
