blood sugar

Real talk, my friend…

I’m Jun. I wrestled with blood sugar for five years. Midday, my eyes would droop, brain fog rolled in; at 2 a.m., the Dexcom would start screaming and I’d wake up with body drenched.

Does this sound familiar?

“Lunch → BG spike → energy tanked. I’m running on empty.”
“On a GLP-1 and my stomach’s a mess—nausea, constipation—ugh.”
“Net carbs vs total carbs… what do I even look at?”

You’re not alone. Globally, nearly one in nine adults (589 million) are now living with diabetes. These alarming findings are from the 11th edition of the International Diabetes Federation Diabetes Atlas—so if it feels like everyone around you is dealing with this, it’s because many are

Where the trouble really starts

It’s not just “what did I eat today.” It’s body clock + habits + how we handle carbs:

Glycemic swings: quick up, quick down—this leads to fatigue, irritability, and focus that just won’t stick.
Sleep: shallow, late-night sleep throws stress hormones off, so you wake up hungrier and craving sugar. Sleep is increasingly emphasized in modern diabetes care—not just a nice-to-have.
Insulin sensitivity: when it’s low, the same meal hits harder; consistent movement is a proven lever here. Current guidance supports 150–300 minutes/week of moderate activity plus strength work.
Choppy routines: skipped meals, rushed bites, low protein/fiber—so your day becomes spike city.

“It’s the loop: eat – spike – worry – crash – crave. Rinse, repeat.”

How it quietly eats away at life

In your body: heart racing, head heavy like a helmet, gut feeling “off.”
At work: hands a bit shaky mid-meeting, scared of a low while driving. The <70 mg/dL threshold matters—it’s the line where you treat fast
With family: you want to play, but energy says “nah”; travel turns into “what on earth can I eat?”
With meds: if you’re on a GLP-1, GI stuff (nausea, vomiting, diarrhea, constipation) is common—especially during dose changes—so it’s not “just you.”

“Honestly, it’s more mental drain than physical some days.”

What finally helped me (and it's maybe give you a good solution, and why you should spend 60 minutes for this video)

No magic. Just slow–steady–targeted moves you can actually do:

1) A tiny pre-bed ritual—changes tomorrow morning

“Sleep a bit deeper → wake up with less brain fog.”
A short wind-down routine to calm your system so overnight BG is less chaotic. Sleep is now part of serious T2D conversations for a reason

Do it tonight: screens off earlier, consistent lights-out, darker/cooler room, 5 minutes of slow breathing before bed.

2) A simple plate—no more label meltdowns

“Grocery run = less confusion, faster decisions.”
Use the diabetes Plate Method: ½ non-starchy veg, ¼ lean protein, ¼ carb foods. For quick carb awareness, think in 15-gram “carb choices.” Eating regular meals so your BG doesn’t whiplash.

Do it next meal: keep the ½–¼–¼ plate; scan Total Carbohydrate first before a food goes in the cart.

3) A “safe rhythm” if you’re prone to hypos

“Fewer 2 a.m. panics. Daytime hands don’t shake out of nowhere.”
Learn the 70 mg/dL line; treat with fast-acting carbs; carry a small “rescue” when commuting/meeting; anchor snacks with protein + fiber so you aren’t on a BG roller coaster

Do it today: pocket 15–20 g fast carbs; set a gentle snack reminder before activities that usually drop you.

4) Tummy-friendly tactics if you’re on a GLP-1

“Stomach’s calmer, eating feels smooth again.”
Official labeling lists GI effects among the most common. Smaller portions, slower pace, more soluble fiber, enough fluids—therefore your gut has a fair shot to chill. Talk to your clinician if symptoms stick around.

Do it this week: split meals into 2–3 smaller servings; pick soft/warmer foods; chew thoroughly and pause between bites.

5) Movement that fits—the insulin-sensitivity lever

“A 10–15-minute walk after meals leads to noticeably smoother BG.”
Aim for the guideline “dose”: 150–300 minutes/week moderate activity, plus a couple of strength sessions—nothing fancy required. Walks, stairs, light squats count.

Do it after your next meal: schedule a 10–15-minute walk loop; add 2–3 light strength sessions weekly.

Why it’s worth 60 minutes of your time

You’ll finally see why you feel wiped even when you’re “doing the right things,” because we go to the root, not just symptoms.
You’ll leave with a tiny-but-mighty toolkit you can start tonight: pre-bed routine, plate method, safe-rhythm plan, GI-calming tricks, movement that actually fits real life.
You’ll hear practical ways to live alongside meds (if you use them), especially handling GLP-1 tummy drama with clinician-backed guidance.

“We don’t have to do everything—we just do the right few—consistently.”

Click Watch now

Important Note: This content is for educational purposes only and is not a substitute for personal medical advice. If you are taking medication, continue to follow your doctor's instructions and consult your doctor before making any changes to your routine. The tips above are intended to support a healthy lifestyle and are not a substitute for professional advice. If you have questions about your prescription, please talk to your doctor.

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