I never thought I had blood sugar issues but as it turns out, that shakiness & hangry feeling between meals were huge signs of blood sugar dysregulation.
Little did I know, this was at the root of my hormonal imbalance, and my reason for late or absent periods, weight loss resistance and acne.
(And for all those PCOS ladies out there, increased insulin leads to increased testosterone & androgens.)
So how can you tell if your blood sugar is dysregulated? Here are some common symptoms:
🍰 You experience fatigue
🥯 You eat a diet that contains refined carbs (pizza, bagels, pasta, breads, pastries, etc.) & you crave these foods or sweets
🍞 You get shaky, jittery, hangry or headaches if you go too long between meals
🥐 You have mood swings (irritability) or fatigue if you go too long without food; you’re depressed
🥞 You binge eat
🍟 You’re sleepy, crave coffee or sugar in the afternoon
🍕You awaken a few hours after falling asleep and it’s hard to get back to sleep
🥪 Your memory is poor or getting worse
🍦Women’s issues: irregular periods, fluid retention, mood swings, adult acne
Do any of these symptoms sound like you? If so, be sure to check out my free better blood sugar guide to begin feeling better today!
If so, you likely have some significant issues with blood sugar regulation!
Our bodies should be able to have "metabolic flexibility" where we can burn sugar (glucose) for fuel and if we run out of glucose (and stored glucose in the liver, called glycogen), we should be able to burn fat (which is literally stored energy).
However, due to years of eating too many carbohydrates or refined carbohydrates, our bodies have lost this ability.
We feel hangry, irritable, shaky, dizzy, lightheaded or get headaches if our meals are delayed or skipped.
THIS WAS ME before I went keto. I could NEVER dream of "skipping a meal" and thought those people who "forgot to eat" were INSANE! (or probably making it up to sound good lol). I never forgot to eat because food was always on my mind. I would eat before I went out to eat! Just to avoid being hungry, or what I now know was my blood sugar crashing.
How do you improve your blood sugar regulation and easily skip meals, or feel fine even if a meal is delayed? All the answers are in my FREE better blood sugar guide. Click the link below to grab your copy and start feeling better today.
Constantly craving something sweet? always want Something sugary or starchy?
This is a huge sign that your blood sugar is dysregulated. It can also be a sign of reactive hypoglycemia, B vitamin deficiency, yeast overgrowth, and a hydrochloric acid (HCl) deficiency.
The more sugar you eat, the more you will crave it. Sugar is VERY addictive, and hooks into the primeval need for something sweet. The cycle of sweets and sugar craving is a merry-go-round we should all get off.
It takes at least 3-4 days to clear the residue of sweets and sugar from the body. It may take a long longer than that to get rid of the craving. For me, after going keto, it was at least 3 weeks before I stopped craving sugar.
Sugar increases our needs for B vitamins, Vitamin C, chromium, and magnesium. The body has to rob its stores of B vitamins and magnesium to handle the nutrient-devoid sugar. Sugar also places unnecessary burden on the adrenal glands, another organ essential for blood sugar control.
The adrenals respond to sugar by putting out cortisol, which can lead to mineral deficiencies and increased insulin.
Get off the blood sugar roller coaster! Grab a copy of my best tips for improving your blood sugar by clicking the button below.
Cortisol, a hormone produced during periods of stress, raises our insulin levels.
Insulin is a fat storage hormone. When it is circulating in our blood stream, our bodies are in “fat storage” mode.
Insulin helps shuttle glucose (blood sugar) into our cells for use, but if we don’t burn it as energy, this sugar gets stored as body fat.
Even if we are eating a healthy low-carb, ketogenic diet with lots of nutrient dense foods and healthy fats, if we are not managing our stress, we will still be raising our insulin.
The keto diet is about increasing dietary fats, moderating protein and lowering carbs in order to get into a state of ketosis, where the body burns fat and ketones for fuel. The diet that I eat and recommend if you’re doing keto is a “real food” or paleo approach. The paleo approach only incorporates whole, real foods in their natural forms.
There are good fats and bad fats.
In general, fats made by nature are healthy, and those made by factories are unhealthy. For example, coconut oil, avocado oil and olive oil are all very healthy fats . To make these oils, the fruits are simply pressed in a machine or centrifuge. They are not heated and nothing is added to them.
Industrial fats such as margarine, canola oil, and cottonseed oil can only be made in factories. The process to make them involves bleaching, deodorizing, degumming, and the use of industrial solvents. These oils have gone “rancid” before they even get bottled. Light and heat can also cause these oils to oxidize so putting them in clear plastic bottles is not a good choice. (Hence, why you always see olive oil in dark green glass or opaque containers).
A note about animal products
Animals that are healthy provide healthy food products. Animals that are raised in confined feeding operations and fattened up with GMO grains, fed antibiotics and have never seen the light of day, are obviously not healthy and therefore will not be a healthy promoting food. As much as you are able, prioritize buying animal meats that have been pasture raised or grass fed. Poultry & eggs should be free range or at the very least, organic. Fish should be wild caught. Dairy should be full-fat and pastured or grass fed.
*Dairy is not technically paleo but it is included in primal diets. Dairy is problematic for many people but others tolerate it just fine. If you are having plateaus with your health or weight loss, I recommend avoiding dairy or trying a period of time without it to see how you feel.
A note about nuts & seeds
Nuts & seeds are nutrient dense powerhouses. However, as plants, they contain some anti-nutrients which can make them hard to digest. Nuts are best eaten in their raw form after they have been soaked or sprouted. Fear not, this process is not difficult. Simply place nuts in a container of filtered water overnight and sprinkle with some sea salt. The following morning, rinse nuts well and eat.
If you want to make a larger quantity so you don’t have to do this every night, you can dehydrate them in a dehydrator or in a 105-150 degree (F) oven.