Introduction
Controlling glucose and insulin levels is key to longevity and a healthy metabolism. Excessive fluctuations in blood sugar lead to insulin resistance, inflammation and cell damage, accelerating the ageing process. In this part of the article, we will look at effective strategies for stabilising blood sugar levels 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, the glucose level rises and the pancreas secretes insulin, which helps transport the sugar into the cells. Problems arise when too much insulin is secreted or the cells no longer respond to it (insulin resistance).
The consequences:
- Fat accumulation, especially around the abdomen.
- Accelerated cell ageing due to oxidative stress and glycation.
- Inflammation leading to heart disease, dementia and type 2 diabetes.
- Energy slumps – a rapid rise in glucose is followed by a rapid drop, causing fatigue and hunger.
How to regulate glucose and insulin levels?
1. Choose whole grain products rich in fibre
Whole grain products contain the whole grain, retaining the bran and germ which are rich in nutrients. Unlike refined carbohydrates, which cause rapid spikes in blood sugar, whole grains help stabilise glucose levels.
- Buckwheat, quinoa, brown rice, legumes.
- Wholemeal bread and pasta.
- Oatmeal and bran.
➡️ Fibre slows down the absorption of sugar, reducing insulin spikes, improves digestion and supports gut health.
2. Follow an intermittent fasting diet
- Eat within an 8-10 hour window, e.g. between 10 a.m. and 6 p.m.
- Limiting snacks between meals reduces insulin spikes.
- It stimulates autophagy, which helps remove damaged cells.
➡️ Fasting improves insulin sensitivity and regulates metabolism.
3. Consume healthy fats and protein
- Oily fish, nuts, olive oil, avocado.
- Eggs, lean meat, vegetable protein sources (e.g. lentils, tofu).
➡️ Fats and proteins slow down the absorption of glucose, stabilising blood sugar levels.
4. Avoid processed foods
Processed products, especially ultra-processed products, are low in fibre and nutrients but high in simple sugars, trans fats and preservatives.
- Limit fast food, ready meals, sweetened drinks and white bread.
- Read the labels – the shorter the list of ingredients, the better.
- Choose natural sources of fibre and healthy fats.
➡️ Avoiding highly processed foods helps regulate blood sugar levels and reduces inflammation.
5. Supplements to support glucose metabolism
- Berberine – works similarly to metformin and 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 cell regeneration.
➡️ These ingredients support a healthy metabolism and slow down the ageing process.
6. Regular physical activity
- Strength training increases insulin sensitivity and improves glucose utilisation.
- Cardio and interval training (HIIT) help to burn excess sugar and fat.
- Being active after a meal – a 10-15 minute walk after eating lowers blood sugar levels.
➡️ Exercise reduces insulin resistance and protects the body from diabetes.
Summary
Regulating glucose and insulin levels is the key to longevity, a healthy metabolism and a youthful appearance. With the right diet, physical activity and supplementation, you can reduce your risk of diabetes, slow down the ageing process and improve your well-being.
➡️ Implementing these changes does not require a revolution – small steps, such as choosing whole grain products, avoiding processed foods or taking regular walks after meals, can significantly affect your health!
📌 In the following articles, we will discuss in detail supplements that support the metabolism and ways to optimise insulin levels. Follow the LLMe blog to stay up to date!