And - tomorrow's email will have ALL my ebooks for Mom inside - including my summer food list ebook - zero charge! 🐣 Last minute gifts also available inside.
Blood sugar spikes - what you actually need to know & heads up for some awesome freebies tomorrow!
A shorter email today as I just landed home yesterday from Confluence (I will drop in a personal photo below!), but I wanted to give you a heads up on another email I am prepping for tomorrow with many of my free ebooks & a special summer food list ebook.
ALSO - If you are doing any traveling this summer - make sure you bookmark the FLIGHT ESSENTIALS article I sent out on Wednesday morning - which is now on my blog (click here).
Before I talk about blood sugar and share the Confluence photo: A couple deals ending soon (and gift ideas for mom)
(Carrie B Wellness & Melissa Kupsch - That Homeopath)
Before I talk about blood sugar spikes - I just want to express gratitude for the opportunity to have met so many people face to face at Confluence in Texas.
We often get stuck behind these screens for work - pleasure - boredom - etc.....and it's easy to forget that there is a real live human on the other side!
There were so many wonderful interactions in the short time I was there, and I have truly brought home a full heart with tons of gratitude!
You still have time to join us at Carrie's Return to Nature Retreat next month - (click here for details).
Are all spikes bad?
So let's break this down a bit.......Glucose spikes are not necessarily the enemy, and I have many in my community now who are afraid of eating whole food carbohydrates, because of "blood sugar spikes" due to things they have seen online.
What's the deal?
Glucose spikes are not necessarily the enemy, and in my programs I almost never have someone wear a CGM (continuous glucose monitor) right away, because many of the light - lifestyle and diet changes we make right off the bat will address metabolic health.
Unless you are on a full time carnivore or keto diet for medical purposes - your blood sugar is supposed to rise after a meal (and these populations can also have spikes due to gluconeogeneisis).
The truetest is how quickly your body metabolizes, gets it into the cell & creates energy that truly matters.
If you have diabetes or insulin resistance - experience PCOS or hot flashes - we do want to pay attention to this much closer, but right now I am speaking more to the average person who might just be looking to optimize their metabolism and longevity.
Here are a few things I teach in Quantum Nutrition (we have a whole blood sugar module with cheat sheets and PDFS):
Glucose is supposed to rise after a meal. The real issue is how fast your body brings it back down.
That’s a sign of true metabolic health & metabolic flexibility.
If your blood sugar drops back to your baseline within 5-10 points two hours after a meal, you’re doing great.
If it’s stuck in the 90s or 100s? You’re potentially becoming insulin insensitive (and already dealing with some Leptin Resistance).
110+? You’ve got possibly chronic inflammation that could be blocking weight loss or triggering deeper health issues.
Test your baseline blood sugar (I like between 70-85 -not medical advice)
Eat a protein + carb-rich meal in the middle of the day for best results (go outside for bonus points)
Test blood sugar 2 hours later.
ONE more thought .....as some people also like to test blood sugar at the 20 minute or 30 minute mark after a meal to see how the body is handling those foods....
If your blood sugar goes up more than 30 points after a meal, it’s a signal, not a sentence (and again - this is not medical advice). Yes, that kind of spike can indicate poor glucose handling—but context is everything.
Here’s what I’d want you to consider:
Was the meal high in refined carbs and low in protein?
Was your light environment off? If you ate that meal under artificial light or after dark, your insulin sensitivity is already suppressed.
Did you move after eating? A short walk post-meal can dramatically reduce glucose spikes.
Are you premenstrual or under stress? Hormones and cortisol change how your body responds to the same foods.
Now—if you’re seeing a 30+ point spike and it takes longer than 2 hours to come back down? That’s when we start thinking about:
Leptin resistance
Mitochondrial dysfunction
Low muscle mass
Light environment overall
Stress
Dehydration
Or circadian misalignment
In my programs, we work on these exact issues using light, timing, food quality, and mitochondria-first strategies. Because it’s not about fearing fruit or carbs—it’s about training your body to respond well to them.
Need extra help? Quantum Nutrition really delves into which particular populations should pay attention to blood sugar, and teaches you NOT JUST ABOUT FOOD - but how things like light - grounding - meal timing & stress also impact your metabolic health.
