Maintaining stable blood sugar levels is crucial for overall health, especially for those with insulin resistance or if you’re battling urges to binge. Here are some tips for regulating blood sugar levels:

1. Healthy Fats: Incorporate healthy fats in your meals (like fatty cuts of meat, avocados, salmon, using oil). They help slow down digestion and keep you feeling full longer, preventing blood sugar spikes.
2. Avoid Sugary Foods and Drinks: Minimize consumption of sugary foods, desserts, and beverages like sodas, fruit juices, and energy drinks, as they can cause rapid spikes in blood sugar.
3. Stay Hydrated: Drink plenty of water throughout the day to help maintain hydration and support healthy blood sugar levels.
4. Exercise: Engage in regular physical activity, such as weight lifting, as it helps improve insulin sensitivity and regulate blood sugar levels.
5. Monitor Carbohydrate Intake: Be aware of the carbohydrate content of foods and always pair carbs with proteins and/or fats.
6. Manage Stress: Practice stress-reduction techniques like meditation, deep breathing exercises, or yoga, as stress can impact blood sugar levels.
7. Get Adequate Sleep: Aim for 7-9 hours of quality sleep each night, as insufficient sleep can affect hormones that regulate blood sugar levels.
8. Post-meal walks: Take a 10-15 minute walk after you eat a meal to improve nutrient partitioning.
9. Food Order: Eat proteins or beg first, and eat carbohydrates last to blunt the blood sugar spike the most.