3 Ways To Balance Blood Sugar With A Thyroid Disorder

Here’s three things to help you balance your blood sugar. You know what’s my favourite hobby? Blood sugar hacking! Ok, it’s not my favourite hobby, but up there in the top 10 😉 … and it should become one of yours too if you’re looking to see QUICK changes in your energy levels, cravings, and sleep.

In my 121 and group programmes, it’s the number 1 thing we focus on, before eliminations and thyroid optimisation. Why? I am yet to meet someone with a thyroid condition who wasn’t on this glucose induced energy/ fatigue rollercoaster when they first came to see me.

What we want to focus on is eating patterns that support a somewhat flat-ish glucose curve. Blood glucose levels spike after meals that are high in sugar and refined carbs. Thankfully there are lots of ways for us to flatten the curve, without ditching the carbs entirely.

When the spike happens we experience a rush of energy (actually a dopamine/ pleasure hit) that is then followed by a drop which results in a sudden drop in energy (!!!), brain fog, anxiety, and a long-term increase in inflammation levels.

Plus, it makes sweet things really really irresistible!

It also increases our chances of developing… Insulin resistance!

High glucose levels can lead to insulin resistance, which very commonly affects women with thyroid issues.

Insulin is a hormone released by our pancreas, regulating our blood glucose levels and storing the excess in the liver and muscles for energy. When our body becomes resistant to the effects of insulin, it starts storing excess glucose as fat (commonly around the middle).

There are many reasons why insulin resistance develops (an entirely huge separate subject I will delve into on a different occasion!) but frequent glucose spikes increase your chances!

The other thing for you to know is the link between your blood sugar and cortisol levels.

Your blood glucose levels have a very intimate relationship with your cortisol levels.

When your blood glucose drops, your body releases cortisol to bring it back up, which can lead to heightened anxiety/ jitters and can even wake you up at night (awake at 2/3 am anyone?). If this happens several times a day it can lead to adrenal dysfunction, nervous system dysregulation, long-term fatigue, and un-refreshing sleep.

3 Blood Sugar Balancing Hacks

1. Start your day with a savoury breakfast

The single, most powerful thing you can do to flatten the glucose curve is to start your day with a protein-rich, savoury brekkie. It sets the blood sugar tone for the day and will help maintain stable energy throughout the day, with fewer sugar cravings and snacking. Think eggs, tofu, avocados, sausages, sandwich (ideally with one of home made GF breads) or any meal that is not actually considered breakfast

2. Aim for 20-30g of protein per day

Make sure you consume at least 20g of protein with each meal (super important at breakfast). The rule I follow with clients is 1g of protein per kg of body weight per day, split evenly between the meals. Increase to 1,2 -1,5g if you are very active.

Get yourself some vegan protein powder and hydrolysed collagen to up your protein intake without relying solely on animal protein.

3. Introduce strength training

Research shows us that weight-bearing exercise (as well as HIIT) is hugely beneficial for preventing insulin resistance and regulating glucose levels. I know exercise might now be easy, but consider starting super small (5 squats twice a day) and you’ll be amazed how much difference it can make after a month of consistent practice.

2 Questions To Ask Yourself

1. Do you wake up during the night or do you wake up in the morning feeling knackered?

Make sure your last meal is at least 2 hours before bedtime and again is rich in protein and low-ish in refined carbs.

If you have a 3hour+ clean break from food before sleep and you still wake up in the middle of the night you might benefit from introducing a protein/fat-rich small meal about an hour before going to bed.

2. When was the last time you checked your blood glucose levels?

Ask your GP for not only a fasting glucose test but a test called Hemoglobin A1C (HbA1c). This will give you an idea about your glucose levels over 3 months period.

1 Supplement To Try

Chromium.

Easily one of my favourite supplements! A bit old school but it works absolute wonders for craving and stabilising your glucose levels. You can start with 200 mcg with each meal and see if you notice a difference in your energy and satiety between the meals

I hope you found this useful my lovely, please do let me know if it resonates and if you have any questions. Next we will be focusing on our hard working adrenals, as we continue to deep dive into all the culprits behind thyroid fatigue.

PS. My 5-month thyroid healing programme, BLOOM is fully booked for April, but there are still a few spaces left for May! It encompasses everything I have learnt about thyroid healing on a physiological and emotional level and will change your life. You will get personalised nutritional therapy (incl. testing) with thyroid-focused emotional release and empowered living coaching. There isn’t ANYTHING out there of that calibre.

COME BLOOM WITH ME!