7 Simple Steps To Support Blood Sugar This Holiday Season

November is National Diabetes Awareness Month, a time dedicated to increasing understanding

of diabetes, prediabetes, and the metabolic changes that often precede them.

Diabetes itself is not a new disease. It was described thousands of years ago in ancient medical

texts. What is new is how common it has become in modern societies, largely driven by changes

in diet, physical activity, sleep patterns, chronic stress, and environmental exposures.

There are also different types of diabetes, and they are not the same:

• Type 1 diabetes – an autoimmune condition requiring lifelong insulin

• Type 2 diabetes – driven primarily by insulin resistance and metabolic dysfunction

• LADA (Latent Autoimmune Diabetes in Adults, or “Type 1.5”) – a slower-form autoimmune diabetes often misdiagnosed as type 2

• Gestational diabetes – occurring during pregnancy due to hormonal shifts that affect insulin sensitivity

While these conditions differ in cause and progression, they all highlight the importance of

understanding blood sugar and supporting metabolic health early.

In this article, we’re focusing primarily on insulin resistance, prediabetes, and type 2 diabetes,

because this is where lifestyle and physiology have the greatest ability to shift outcomes.

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Why We Care About Blood Sugar

Blood sugar is how your body delivers energy to your cells. When it remains stable, people often

experience steadier energy, fewer cravings, clearer thinking, better sleep, and more balanced

weight regulation.

When blood sugar becomes chronically elevated or unstable, the body compensates by producing

more insulin. At the same time, excess glucose binds to proteins and red blood cells through a

process called glycation, which gradually stiffens tissues and contributes to long-term vascular

and organ damage.

Over time, this combination of elevated insulin and excess glucose can contribute to fatigue,

inflammation, brain fog, hormonal disruption, increased cardiovascular risk, and damage to

blood vessels and kidneys.

Optimizing blood sugar is essential, because it is one of the most powerful and modifiable

drivers of long-term health.

Rather than focusing on restriction, here are 7 realistic steps that support your metabolism,

especially during the holidays:

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Step 1: Know Your Numbers

A few key markers help us understand your metabolic health:

Fasting Glucose

• Normal: 70–99 mg/dL

• Optimal: 75–90 mg/dL

Hemoglobin A1c

• Normal: 4.8–5.6%

• Prediabetes: 5.7–6.4%

• Diabetes: ≥6.5%

• Optimal: ~5.2–5.5%

Fasting Insulin

• Normal: ~2–25 μIU/mL

• Optimal: 2–7 μIU/mL

HOMA-IR

• Normal: <2.5

• Optimal: <1.5

CGM Patterns (if you use one)

• Fewer spikes above ~140-160 mg/dL

• Faster return to baseline after meals

• Stable overnight patterns

• Fewer large daily swings

  
  

These numbers are not about perfection; they are information to help you understand how your

body is responding to your current lifestyle, and they help guide you on further steps.

Steps 2-7: Simple Ways to Support Blood Sugar This Season

2. Walk for 10–15 minutes after meals

Even short post-meal movement helps muscles pull glucose out of the bloodstream and

reduces blood sugar spikes. It can be any activity, but just get moving.

3. Start meals with protein and fiber

Leading with fiber-rich vegetables, clean protein, and healthy fats slows glucose absorption and

supports more stable blood sugar curves. Especially over the holiday, be sure to get those

vegetables in.

4. Strength train 2–3 times per week

Muscle is one of the body’s most important glucose-regulating organs. Building and maintaining

it significantly improves insulin sensitivity. It’s essential for it. You can use body weight, bands,

weights, or lift household objects; start slowly, but just get started.

5. Protect sleep consistency

Sleep directly affects blood sugar regulation. Prioritize regular sleep and wake times and

minimize screens and light late at night.

6. Calm your stress response

Chronic stress increases cortisol, which raises blood sugar. Even a few minutes of slow

breathing, stretching, laughing, or time outdoors can help regulate this pathway.

7. Minimize toxin exposure

Environmental toxins and endocrine-disrupting chemicals can interfere with insulin signaling

and metabolic function. Simple steps include filtering drinking water, using glass or stainless

steel containers, choosing cleaner personal care and cleaning products, and washing produce

thoroughly.

Small, consistent changes truly shift physiology over time.

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A Thought for This Season

Blood sugar regulation isn’t about perfection.

It’s about awareness, consistency, and support.

Every small step you take sends a new signal to your body.

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Reflection Question

Instead of:

“What should I avoid this holiday season?”

Try:

What one small habit could help support my energy, blood sugar, and metabolic health right

now?

And then head out for a walk….

Happy November!