If you're looking to maximize your energy levels, ability to stay focused, and even your work productivity, it's important to consider the role of blood sugar. Your body's ability to maintain stable blood sugar levels is crucial for sustaining energy and preventing fatigue and mood fluctuations. Not all bodies are created equal, and we all react differently to the same foods, same exercise, same sleep pattern. So it’s beneficial to learn how your blood sugar is affected by your lifestyle practices, including your dietary habits. In this article, we'll explore the various factors that influence blood sugar balance, how you can track and understand yours, and provide actionable tips for optimizing your diet, lifestyle, and supplement regimen.

What is blood sugar?

Before we dive into the specifics of blood sugar balance, it's important to define what blood sugar is. Put simply, blood sugar refers to the amount of glucose (a type of sugar) in your bloodstream. Glucose serves as the primary source of energy for your cells, but it needs to be carefully regulated for optimal health and vitality.

When you consume carbohydrates, your body breaks them down into glucose, which enters your bloodstream. Your pancreas releases insulin, a hormone that helps shuttle glucose from your blood into your cells. This process results in a temporary spike in blood sugar, which is then followed by a gradual decline as your cells use up the glucose for energy.

In addition to carbohydrates, other factors can also affect blood sugar levels. For example, stress can cause the release of hormones that increase blood sugar levels, while physical activity can cause a temporary drop in blood sugar levels.

How blood sugar affects energy levels

When your blood sugar levels are too high or too low, it can lead to a range of negative symptoms. High blood sugar (hyperglycemia) can cause fatigue, blurred vision, and increased thirst, among other issues. On the other hand, low blood sugar (hypoglycemia) can lead to shakiness, dizziness, and even fainting. With either, you may also experience mood swings and difficulty concentrating.

Research studies have shown that abnormally high or low blood sugar levels can directly affect your work productivity. Even blood sugar swings that are clinically “non-severe” have been associated with substantial economic consequences for both workers and employers, as this 2011 multicenter study showed. In this study of 1,404 individuals with diabetes, 972 reported incidents of non-severe hypoglycemic events (NSHEs) on the job, which caused 8.3 to 15.9 hours of lost work time per month. Among respondents experiencing an NSHE outside working hours (including nocturnal), 22.7% arrived late for work or missed a full day. (However, admittedly there haven’t been many studies examining work productivity and glucose levels in a generally healthy, e.g., non-diabetic, population; thus, further research is needed in this area — especially since blood sugar levels don’t correlate exactly with either energy levels or productivity levels. There are other factors, like caffeine intake, hormones, how well you slept the night before, how hydrated you are, and psychological variables that could contribute to your afternoon slump, tardiness, work inefficiency.)

In addition to immediate (i.e., acute) symptoms, imbalanced blood sugar levels can also contribute to long-term health issues. For example, chronically high blood sugar levels can increase the risk of developing type 2 diabetes (T2D). Not surprisingly, there is a strong correlation between T2D and fatigue. Chronically low blood sugar levels can lead to adrenal fatigue and other hormonal imbalances. 

Lifestyle strategies that help stabilize or lower blood sugar levels

Fortunately, there are many steps you can take to help balance your blood sugar levels and improve your energy and overall health, including:

• Eating a balanced diet that is rich in high-fiber carbohydrates, lean protein, and healthy fats; and low in high-glycemic (sugary) carbohydrates and processed foods.
  
• Engaging in regular physical activity: Regular exercise has been shown to improve insulin sensitivity and glucose uptake, both of which are important for maintaining stable blood sugar levels. Aim for at least 150 minutes of moderate-intensity exercise per week (like brisk walking or cycling) to reap the benefits.
  
• Managing stress: When you're stressed, your body releases hormones like cortisol and adrenaline, which can cause a spike in blood sugar. Chronic stress can lead to long-term imbalances and negatively impact your energy levels. Incorporate stress-reducing practices like meditation, yoga, or deep breathing into your routine to combat stress and support blood sugar balance.
  
• Improving your “sleep hygiene”: Poor sleep quality or lack of sleep can disrupt hormone levels and lead to imbalanced blood sugar. Aim for 7-8 hours of high-quality sleep per night to support optimal energy and blood sugar regulation.
  
• Working with a healthcare professional to monitor your blood sugar levels and develop an individualized plan for achieving optimal balance. This may involve your wearing and reading a continuous glucose monitor (CGM); see section below.

With the right approach, you can take control of your blood sugar levels and enjoy improved energy, mood, and overall health.

The role of diet in blood sugar balance

Managing your blood sugar levels is crucial for your overall health and well-being. High blood sugar levels can lead to a variety of health problems, including diabetes, obesity, and heart disease. One of the most effective ways to regulate your blood sugar levels is through your diet. By including the right mix of macronutrients and timing your meals appropriately, you can minimize blood sugar spikes and crashes and sustain steady energy throughout the day.

Foods to include for more stable blood sugar

When it comes to balancing blood sugar, protein and fiber are your best friends. Both of these nutrients help slow down the release of glucose into your bloodstream, preventing sharp spikes and dips.

• Fiber keeps your gut microbiota happy, helping to regulate blood sugar levels and enhance nutrient uptake, both of which support more stable energy levels. Foods rich in fiber include fruits (e.g., berries, pears, apples with skin), vegetables (e.g., peas, broccoli, potatoes), grains (e.g., whole wheat pasta, quinoa, brown rice), and legumes/nuts/seeds (e.g., lentils, chia seeds, almonds).
  
• Lean proteins produce satiety, that feeling of fullness that lasts a long time. Proteins achieve this effect by stimulating satiety hormones, increasing energy consumption and consuming more calories in the body, increasing blood concentration of amino acids, and by an action known as gluconeogenesis, whereby glucose can be produced from substances other than carbohydrates, primarily in the liver, and typically during fasting — an important way your body can keep glucose in balance when you’re not eating. Good sources of protein include lean meats, fish, eggs, tofu, and legumes.

What’s better than eating a lot of one of these two major macronutrients? Eating both at the same time. For example, a breakfast of scrambled eggs with spinach and whole-grain toast is a great way to start your day. The protein in the eggs and the fiber in the toast and spinach will help keep your blood sugar levels steady and provide sustained energy throughout the morning. 

Learn more:‍

8 high-satiety foods to keep you feeling full for longer‍

What are the best foods for a healthy gut?
Can a healthier gut improve your energy levels?

Foods to avoid or limit

On the flip side, certain foods can wreak havoc on your blood sugar levels. It’s important to understand, first of all, that not all carbohydrates are created equal.

As we discussed above, carbohydrates that are high in fiber — such as whole grains, fruits, and vegetables — are broken down more slowly in the body, resulting in a steadier release of glucose into the bloodstream, in turn resulting in fewer spikes and crashes in blood sugar levels that can leave you feeling tired and irritable. On the other hand, simple carbohydrates like white bread, candy, and sugary drinks can cause rapid spikes and crashes in blood sugar, leading to energy fluctuations and cravings. 

Interestingly,  a 2023 research review concludes that a diet characterized by a poor carbohydrate balance adversely affects sleep quality, which then, too, adversely affects blood sugar levels. Thus, it's best to minimize simple sugars and opt for such foods as high-fiber, complex carbs (like brown rice and quinoa), low-glycemic fruits and vegetables, low-sugar whole grain food products, lean proteins, and healthy fats (e.g., avocados, nuts) instead.

For example, instead of reaching for a candy bar when you need a quick energy boost, try snacking on a handful of almonds or a piece of fruit with a tablespoon of almond butter. These snacks will provide sustained energy without the blood sugar crash.

The importance of meal timing and frequency

In addition to the types of foods you eat, it's also important to consider when and how often you're eating. Skipping meals or going long periods without food can cause your blood sugar to drop too low, leading to feelings of lethargy and weakness. Instead, aim to eat regular, balanced meals and snacks throughout the day to maintain stable blood sugar.

For example, if you tend to get hungry mid-morning or mid-afternoon, plan ahead and pack a healthy snack to keep your blood sugar levels steady. Some good options include a hard-boiled egg, a piece of fruit, or a handful of baby carrots with hummus

Supplements for blood sugar support

In addition to diet and lifestyle changes, certain supplements may provide added support for blood sugar balance. As always, it's important to consult with a healthcare professional before adding any new supplements to your regimen.

• B vitamins (particularly B1, B6, and B12), magnesium, and chromium are all important nutrients for blood sugar regulation. Consider adding a high-quality multivitamin or targeted supplement to your routine.
  
• Metabolic supplements, particularly synbiotics (combining healthy prebiotic fibers, the best food for your microbiome, with actual probiotic bacteria), are also worth considering: Eden’s 3-in-1 Synbiotic Supplement includes 5 specially chosen prebiotic fibers (providing 50% of the daily recommended fiber intake), 4 probiotics, and 5 polyphenols. Clinical results have shown that regular use of Eden’s not only improves important metabolic indicators (such as higher HDL, the “good cholesterol”; lower triglyceride levels; and improved glucose tolerance), but also elevates serotonin levels, leading to enhanced energy and mood levels.

Tracking and understanding your blood sugar levels with a CGM and App

Adopting and adhering to the above lifestyle strategies, including the dietary modifications that influence your blood sugar levels nearly every hour of the day, is one thing. But being able to adjust those strategies to benefit your unique metabolism and health profile is quite another. We all react differently to what we put into our bodies, and it’s also clear that glucose control is about much more than the typical calories in/calories out equation. Further, even how we react to the same exercise regimen or sleep pattern can affect each of us in very different ways.

To better manage your blood sugar levels and your overall metabolic health and energy levels, it’s beneficial to first track your blood glucose and receive vital information about when and why (related to what you ate or what activity you may have been performing) your blood glucose level rose or fell. Getting this personalized, real-time information has become easy and reliable, thanks to the introduction and recent refinements in continuous glucose monitoring. Wearing a CGM represents your fastest route to understanding how your everyday choices — such as the meals and snacks you grab without thinking — affect your levels. Seeing those dips and spikes in real time will make it crystal clear which foods are going to help you reach your goals and which might be getting in the way of your progress. In fact, a 2020 study found that CGMs helped adults with prediabetes to visualize the effect carbs had on their blood sugar, spurring dietary changes. The same goes for exercise. You’ll be able to see how your blood glucose levels respond after a short walk, a longer one, a heart-pounding run, or a calming yoga class. CGM data allows you to see your personal response and use exercise as a powerful tool to manage blood glucose levels.

At first, you should use your CGM to establish your baseline and get a better understanding of where things stand so you feel empowered to make changes that actually deliver results. The good thing about a CGM is that it shows you the immediate glucose impact of everything you try, so you can experiment and adapt your routine quickly, in ways you know will work for you.

The January AI system is unique. By using a top-of-the-line continuous glucose monitor (CGM), paired with a compatible activity tracker like a Fitbit, Apple Watch, or Oura Ring, data is captured and processed by AI, enabling not only glucose monitoring, but also predictions — right to your phone. Tied into the world's largest glycemic food database, the January App provides unprecedented visibility into your body, empowering you to make the best choices for your health. January allows you to see how your blood sugar responds to food and activity, and can even show you predicted glucose curves before you eat an item, and compare items against each other so you can make the smartest choices possible. You can also receive personalized health recommendations and advice, based on your individual needs and goals, from an AI health coach — a digital assistant that provides tailored guidance to help you stay healthy and achieve your wellness goals.

Key takeaways

Optimizing your blood sugar balance is key for achieving sustained energy and vitality. If you experience frequent blood sugar swings, either up or down, and even if those swings are generally non-severe, you could be compromising your work productivity as well as your health. By focusing on a balanced diet, regular exercise, quality sleep, and stress management, you can support your body's natural mechanisms for regulating blood sugar and unlock your full potential. Tracking and interpreting, with a CGM and App, how those strategic choices affect your blood sugar levels in real time is a beneficial way of ultimately tailoring your diet and lifestyle decisions to best suit your unique microbiome and overall physiological profile.

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