Balancing Blood Sugar Naturally

When your fasting blood sugar starts to rise, it’s not your body failing you. It’s your body trying to talk to you and say, “Hey, something’s off. Can we slow down and reset?” Impaired fasting glucose isn’t something to fear. It’s a gentle reminder that your body needs more care and balance. With the right habits and natural support, you can absolutely turn things around.

1. Build Strength to balance blood sugar

One of the best ways to lower blood sugar is to build muscle. Muscle acts like a sponge for glucose, pulling it out of your blood and using it for energy. You don’t need a fancy gym or heavy weights. Bodyweight exercises, resistance bands, or a few dumbbells at home work just fine. Aim for two to four strength workouts each week. Every time you move your body, you’re teaching your cells to use energy more efficiently, and that is powerful medicine.

2. Eat for Your Metabolism

There’s no one perfect diet. Everyone’s body responds differently to food. That’s why tools like Zoe can be so helpful. Zoe uses microbiome and blood sugar testing to show how your body reacts to different foods. It’s a bit of an investment, but it’s amazing for people who love personalized insight.

If you’re not into testing, here are some simple ways to support healthy blood sugar:

• Eat protein and fiber with every meal to slow down sugar spikes.

• Focus on real, whole foods like vegetables, healthy fats, and clean proteins.

• Cut back on processed foods and sugary snacks.

• Try intermittent fasting (12–16 hours overnight) if your energy and hormones feel balanced.

Food is fuel, but it’s also information. What you eat teaches your body how to use energy or store it.

3. Use Natural Support

Certain supplements can help your body respond better to insulin and regulate glucose naturally.

• Berberine: Known as “nature’s metformin.” It helps improve blood sugar, cholesterol, and gut health. Try 500 mg with meals, two or three times a day.

• BiotiQest Sugar Shift Probiotic: Supports a healthy gut microbiome and helps your body manage sugar more effectively.

• Magnesium glycinate or citrate: Helps your cells use glucose properly and can reduce sugar cravings.

• Chromium and alpha lipoic acid: Support glucose movement into the cells and protect them from stress.

Always check with your healthcare provider before starting new supplements, especially if you take medication.

4. Calm Your Nervous System

Stress raises blood sugar even if you’re eating perfectly. That’s because stress hormones like cortisol tell your body to hold onto glucose “just in case.”

Try these simple shifts:

• Take a few deep breaths before eating.

• Eat without distractions when you can.

• Get outside every day for fresh air and sunlight.

• Prioritize joy, laughter, and rest.

Your body digests peace better than perfection.

5. Trust Your Body’s Wisdom

Balancing blood sugar isn’t about punishment or restriction. It’s about helping your body remember how to regulate itself again. When you give it the right movement, nutrition, and rest, it responds beautifully. Energy improves, mood stabilizes, and cravings fade. Your body is wise. It’s always trying to find its way back to balance. You just need to listen.

Ready to Take the Next Step?

At Benton Integrative Medicine, we help you uncover what your body truly needs to heal from the inside out. Together, we’ll build a personalized plan to balance blood sugar, support your gut, and restore energy naturally.

Much love and peace,

Dr. Cammy Benton