Introduction
Controlling your glucose and insulin levels is a key part of longevity and a healthy metabolism. Excessive fluctuations in blood sugar lead to insulin resistance, inflammation, and cell damage, accelerating the aging process. In this section, we’ll look at effective strategies for stabilizing blood sugar and improving insulin sensitivity.
How does insulin work and why is too much of it harmful?
Insulin is a hormone responsible for regulating blood glucose levels. When we eat carbohydrates, glucose levels rise and the pancreas secretes insulin, which helps transport sugar into cells. The problem occurs when insulin is secreted in excess or the cells stop responding to it (insulin resistance).
Consequences:
- Accumulation of fat tissue, especially around the belly.
- Accelerated cell aging due to oxidative stress and glycation.
- Inflammation leads to heart disease, dementia and type 2 diabetes.
- Energy drops – a sharp increase in glucose is followed by a rapid drop, causing fatigue and hunger.
How to regulate glucose and insulin levels?
1. Choose whole grains rich in fiber
Whole grains contain the entire grain, retaining the nutrient-rich bran and germ. Unlike refined carbohydrates, which cause blood sugar to spike, whole grains help stabilize glucose levels.
- Buckwheat, quinoa, brown rice, legumes.
- Wholegrain breads and pastas.
- Oat flakes and bran.
➡️ Fiber slows down the absorption of sugar, reducing insulin spikes, improves digestion and supports gut health.
2. Use intermittent fasting
- Eating window 8-10 hours – e.g. eating between 10:00 and 18:00.
- Limiting snacks between meals reduces insulin release.
- Stimulates autophagy, supporting the removal of damaged cells.
➡️ Fasting improves insulin sensitivity and regulates metabolism.
3. Eat healthy fats and protein
- Oily fish, nuts, olive oil, avocado.
- Eggs, lean meat, plant sources of protein (e.g. lentils, tofu).
➡️ Fats and proteins slow down the absorption of glucose, stabilizing sugar levels.
4. Avoid processed foods
Processed foods, especially ultra-processed ones, are low in fiber and nutrients but high in simple sugars, trans fats and preservatives.
- Limit fast food, ready meals, sweetened drinks, and white bread.
- Read labels – the shorter the ingredients, the better.
- Choose natural sources of fiber and healthy fats.
➡️ Avoiding highly processed foods helps regulate sugar levels and reduces inflammation.
5. Supplementation to support glucose metabolism
- Berberine – works similarly to metformin, improves insulin sensitivity.
- Alpha lipoic acid (ALA) – supports sugar metabolism and protects mitochondria.
- Chromium – regulates blood glucose levels.
- Magnesium – improves insulin function.
- Spermidine, fisetin, resveratrol – activate autophagy, helping to regenerate cells.
➡️ These ingredients support a healthy metabolism and slow down the aging of the body.
6. Regular physical activity
- Strength training increases insulin sensitivity and improves glucose utilization.
- Cardio and interval training (HIIT) help burn excess sugar and fat.
- Activity after a meal – walking 10-15 minutes after a meal lowers sugar levels.
➡️ Exercise reduces insulin resistance and protects the body against diabetes.
Summary
Regulating your glucose and insulin levels is key to longevity, a healthy metabolism, and a youthful appearance. With the right diet, exercise, and supplementation, you can reduce your risk of diabetes, slow down the aging process, and improve your well-being.
➡️ Implementing these changes does not require a revolution – small steps such as choosing whole grains, avoiding processed foods or taking regular walks after meals can significantly impact your health!
📌 In future articles, we will discuss in detail supplements that support metabolism and ways to optimize insulin levels. Follow the LLMe blog to stay up to date!