Research has shown nearly 1/2 of the US population has either diabetes or pre-diabetes.
I’d say the same about what I see in my practice when clients first come to me.
Of course blood sugar is one of the big things we work on as it impacts every aspect of your health.
And signs show up way before an abnormal fasting glucose or hemoglobin a1c are found.
Two of those early signs are fatigue and sleep issues.
It’s common to hear clients say they need to eat before bed or they won’t sleep.
Another common complaint is waking up in the middle of the night to eat.
Many are embarrassed about this and often don’t tell me…unless I directly ask if this is happening.
If either of these sound like you – know they are common and early signs of blood sugar imbalances.
Needing to eat frequently to keep energy up is also a sign that blood sugar is off.
The good news is – you can do something about all of these.
- Start your day off with 30-40 grams of protein
- Keep up with 25-40 grams of protein with lunch and dinner
- Work on reducing your carbohydrates to forms closest to nature like veggies, fruit, whole grains and tubers like potatoes and sweet potatoes
Unless you have diagnosed kidney issues – higher protein diets are ideal as you get older.
Yes, my protein suggestion is higher than the average…
…I find higher amounts with breakfast decrease fatigue and sustain blood sugar better – especially in more active folks.
You may need digestive enzymes with betaine HCl (stomach acid support from beets) to help you digest the protein optimally as stomach acid and pancreatic enzyme production does decline over 40.
How do you determine the ideal amount of protein for your body?
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Calculate it based on your activity levels…
- sedentary 0.8 x your weight in kilograms (body weight lbs divided by 2.2 = weight in kilograms)
- mild (1/2 hour activity a day) – 1.0 x weight in kg
- moderate (>1/2 hour a day) – 1.2 x weight in kg
- heavy (>1 hour a day) – 1.5 x weight in kg
- heavier (>2 hours a day) – 1.8 x weight in kg
I recommend adjusting your protein up and down based on your activity levels.
If you’re feeling fatigued and you’re finding you need to eat before bed or waking up to eat – your blood sugar is on a roller coaster all day.
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Get it balanced early and you’ll find you do not need the late night or middle of the night snack.
It takes a few weeks to break the habit as the brain disconnects from the “need” for this behavior.
The same goes for the need to eat frequently to keep energy up.
More protein leads to more amino acids for your body to repair and rejuvenate.
The more nutrients your body has available to carry out it’s daily processes the better your energy will become.
It takes time and you may need some digestive enzymes for support, such as Healthy Gut’s HCL Guard with Holozyme – check them out ⭐HERE⭐.
Make it a point to sit down and chew your food 20+ times per bite – this may even prevent the need for enzymes!
Either way – upping your protein to balance your blood sugar more effectively keeps you from wanting to snack on the things that aren’t good for you!
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Try it out and see how things feel.
I’d love to hear what happens – hit reply and let me know what happens!
Here’s to your health,
Dr. J
PS: If you’re struggling with sleep – check out Devin Burke’s Sleep Science Academy ->✳️HERE✳️<-.
