Blood sugar management isn't just a concern for people with diabetes — it's one of the most important things any of us can do for our energy, weight, mood, hormonal balance, and long-term health. Unstable blood sugar is behind the mid-afternoon energy crash, the relentless sugar cravings, the brain fog, and the stubborn weight that won't shift. Getting it under control changes everything.
Here's my personal approach — and the science behind why it works.
My Daily Protocol
Intermittent Fasting Until 11am
Most mornings I fast until around 11am. This gives my body an extended overnight fast — typically 15 or more hours — during which insulin levels drop, the body shifts to burning fat for fuel, and cellular repair processes like autophagy kick in. Fasting is one of the most effective tools for improving insulin sensitivity, and I find it keeps my energy remarkably stable throughout the morning. I don't feel hungry — once your body adapts, the cravings disappear.
Protein First at My First Meal
When I do break my fast, I always include protein in that first meal. Eating protein before carbohydrates significantly blunts the blood sugar spike that would otherwise follow — studies show it can reduce post-meal glucose by up to 40%. It also keeps you fuller for longer and sets your blood sugar on a stable trajectory for the rest of the day.
Low-Sugar Fruits Only
I keep fruit to low-sugar options — berries and pink grapefruit are my go-tos. Berries are rich in antioxidants and fibre, which slow glucose absorption, and pink grapefruit contains naringenin, a compound shown to improve insulin sensitivity. I avoid high-sugar fruits like bananas, grapes, and mangoes, which can cause significant blood sugar spikes even in otherwise healthy people.
No Desserts
I simply don't eat desserts. This isn't deprivation — it's a choice I made years ago and genuinely don't miss. When you stabilise your blood sugar, the cravings for sweet things largely disappear. Your palate recalibrates and things that used to seem normal start to taste overwhelmingly sweet.
Dark Organic Chocolate — 80% Cacao
My one sweet treat is dark organic chocolate at 80% cacao or above. At this level, the sugar content is minimal, and the benefits are significant: dark chocolate is rich in flavonoids that improve insulin sensitivity, reduce inflammation, and support cardiovascular health. It also satisfies the psychological need for something indulgent without the blood sugar consequences of conventional chocolate or desserts.
The Supplements That Support Blood Sugar Balance
Chlorella
Chlorella is one of nature's most nutrient-dense superfoods, and its benefits for blood sugar are well documented. It has been shown to improve insulin sensitivity, reduce fasting blood glucose levels, and support healthy lipid profiles — all key markers of metabolic health. Its high chlorophyll content also supports liver function, which plays a central role in glucose regulation. I take chlorella daily and consider it one of the most important supplements in my routine. Our Chlorella tablets are grown in pristine conditions and cold-pressed to preserve their full nutritional profile.
Spermidine (Whole Food Chlorella-Derived)
Spermidine is best known as a longevity supplement — but its metabolic benefits are equally compelling. Research has shown that spermidine improves insulin sensitivity and supports healthy glucose metabolism by promoting autophagy, the cellular clean-up process that removes damaged components and restores normal cellular function. Our Spermidine Tablets are derived from whole food chlorella — meaning you get the spermidine alongside the full spectrum of chlorella's nutritional benefits in a single supplement.
The Bigger Picture
Blood sugar management is not about perfection or restriction — it's about building habits that keep your body in a stable, well-fuelled state. Fasting, protein-first eating, low-sugar food choices, and the right supplements work together to reduce insulin resistance, support healthy weight, and protect your long-term metabolic health.
As always, if you have a diagnosed condition like Type 2 diabetes, please work with your healthcare provider before making significant dietary changes. But for most people, these are simple, sustainable shifts that make a profound difference.
If you'd like personalised guidance, I'm always happy to help.