If blood sugar spikes after eating leave you foggy, tired, and craving something sweet by mid-afternoon, this episode is for you. I’m sharing five simple habits to lower blood sugar naturally, and not one of them asks you to eat less or give up the foods you love.
I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast, I explain why the conditions around your meal, what I call the meal’s envelope, matter as much as what’s on the plate. We’ll walk through the research on flavonoids and type 2 diabetes risk, the clinical trials behind apple cider vinegar and blood sugar, why eating dinner earlier works with your body clock instead of against it, how cooled and reheated rice and potatoes become resistant starch, and what drinking water before meals did for fasting blood sugar in a randomized trial. Each habit is small on its own, and they stack into steadier energy, fewer glucose spikes, and better long-term blood sugar control.
What you’ll learn:
How flavonoids in colorful fruits and vegetables are linked to lower type 2 diabetes risk
Why one tablespoon of apple cider vinegar before a starchy meal can flatten blood sugar spikes, and who should skip it
How meal timing and melatonin affect insulin, and why an earlier dinner improves blood sugar
The resistant starch effect: why chilled, reheated rice and potatoes cause a smaller glucose rise
How pre-meal water supports blood sugar, appetite, and weight
A one-habit-per-week plan to stabilize blood sugar for good
Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/5-habits-to-do-before-during-and
Check out the Habit Healers Community: https://www.skool.com/habithealers/about
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