Beyond the Cookie: Surprising Ways Blood Sugar Fluctuates (and How a Naturopathic Doctor Can Help You Stay Balanced)

Picture glucose as the VIP of your bloodstream—your body’s all-access energy pass. It’s the essential fuel for your brain, muscles, and organs, keeping everything running smoothly. But keeping blood sugar “just right”—not too high, not too low—is where the real magic happens.

Why Do We Need Glucose?

Glucose powers:

• Your brain’s daily operations: thinking, focus, mood

• Muscle movement: walking, talking, even high-fives

• Cellular housekeeping: liver function, immune response, energy metabolism

  
  

Because your blood can’t store much, your body relies on hormones like insulin and glucagon to keep levels balanced—creating a remarkably nuanced tightrope walk.

Surprising Things That Can Lower Your Blood Sugar

1. Fasted or Vigorous Exercise

   Your muscles act like glucose vacuums when active. Without food beforehand, blood sugar can dip unexpectedly—especially during endurance or HIIT workouts.

2. Alcohol Handcuffs Your Liver

   When you drink, your liver prioritizes processing alcohol over maintaining blood sugar levels. The morning after, you may experience a crash—even if you ate the night before.

3. Poor Sleep Throws Hormones Off Balance

   Lack of quality sleep makes insulin less effective and raises cortisol, leading to unpredictable glucose swings and sluggish mornings.

4. Stress: The Sneaky Spike (and Crash) Trigger

   Stress releases cortisol, pushing more glucose into the bloodstream. While that’s useful if you need to run from a bear, chronic stress leads to ongoing sugar drama.

   
   

   

What Can Cause Blood Sugar to Rise Unexpectedly?

1. Cortisol, the “Stress Hormone,” Elevates Glucose

   Chronic stress keeps cortisol high, continually signaling your body to release glucose—even when it’s not needed.

2. Illness & Inflammation Trigger Sugar Release

   When you’re sick, your body prompts the liver to release glucose to fuel healing. Helpful short-term, but problematic when prolonged.

3. Carbs Alone = Blood Sugar Rollercoaster

   Eating carbs without protein, fiber, or fat causes rapid spikes. Try starting meals with fiber- or fat-rich foods to soften the rise.

4. Insulin Resistance Isn’t Just a Diabetic Thing

   Poor sleep, stress, and inactivity can reduce your cells’ sensitivity to insulin, leaving sugar lingering in the bloodstream.

   
   

Why “Just Right” Blood Sugar Matters

Balanced glucose helps you:

• Stay sharp and focused

• Maintain steady energy without the 3 PM slump

• Keep cravings, hunger, and mood swings in check

• Sleep soundly and wake refreshed

• Support long-term metabolic well-being

  
  

How a Naturopathic Doctor Can Help You Stay Balanced, Naturally

Blood sugar regulation isn’t just for people with diabetes—we all benefit from keeping glucose levels steady. This is where working with a Naturopathic Doctor (ND) can be transformative.

NDs take a holistic, individualized approach to glucose balance. Instead of focusing only on blood sugar readings, they look at the full picture: your sleep, stress levels, diet, hormones, and movement patterns. From there, they create a plan that supports your entire metabolism.

• Nutrition: An ND can guide you toward building meals that naturally smooth out sugar spikes—think fiber-rich veggies first, followed by protein and healthy fats. They may also suggest herbs or supplements like cinnamon or berberine, which support insulin sensitivity and glucose metabolism.

• Stress Management: Chronic stress keeps your body in a glucose-pumping “fight or flight” state. NDs often recommend adaptogens (like ashwagandha or rhodiola), breathing techniques, or mindfulness practices to reduce cortisol and stabilize blood sugar.

• Sleep: Rest is a silent driver of glucose stability. An ND may help you create a bedtime routine, reduce light exposure at night, or use natural aids like magnesium or calming herbs to improve sleep quality.

• Movement: Gentle, consistent exercise—like post-meal walks or evening yoga—supports glucose uptake without overstressing your system.

  
  

The beauty of naturopathic care is that it supports your body’s natural intelligence. With consistent, targeted strategies, you won’t just keep your blood sugar in the sweet spot—you’ll feel clearer, calmer, more energized, and more in tune with your body.

At IVY Integrative, you can build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!

Author: Dr. Marissa Boyd, ND 

References

1. Sleep Disruption & Glucose MetabolismSpiegel K, Leproult R, Van Cauter E. Effects of poor and short sleep on glucose metabolism and obesity risk. Nat Rev Endocrinol. 2009;5(5):253–261. 

2. Acute Sleep Restriction Reduces Insulin SensitivityDonga E, van Dijk M, van Dijk JG, et al. Single night of partial sleep deprivation induces insulin resistance. J Clin Endocrinol Metab. 2010;95(6):2963–2968. 

3. Stress-Induced Hyperglycemia & Insulin ResistanceVedantam D, Ahmed N, et al. Stress-induced hyperglycemia: consequences and mechanisms. Stress-Induced Hyperglycemia study. PMC. 2022. 

4. Alcohol Inhibits Gluconeogenesis (Lowers Blood Sugar)Krebs HA, Heales SJ, et al. Inhibition of hepatic gluconeogenesis by ethanol. J Clin Invest. 1969;?–?. 

5. Exercise Lowers Blood Glucose LevelsColberg SR, Sigal RJ, et al. Physical activity/Exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care. 2016;39(11):2065–2079. 

6. Berberine Lowers Blood Glucose Similar to MetforminYin J, Xing H, Ye J. Efficacy of berberine in patients with type 2 diabetes. Metabolism. 2008;57(5):712–717. 

7. Cinnamon Improves Fasting Glucose & LipidsKhan A, Safdar M, et al. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 2003;26(12):3215–3218. 

8. Inflammation & Hyperglycemia: A Vicious CycleVasbinder A, Holleboom M, et al. Inflammation, hyperglycemia, and adverse outcomes: Pathophysiological mechanisms. PMC. 2022.