6 most effective ways to stabilise blood sugar naturally without extreme diets, approved by Cornell-trained doctor

Balancing blood sugar levels may seem like an uphill task, but it really is about slight tweaks in your everyday life that can make a huge difference. Dr. Vassily Eliopoulos, MD, trained at Cornell, explained six of the most effective ways to stabilize blood sugar naturally without resorting to extreme diets or cutting carbs. He emphasized building on what works every day.

Dr. Vassily, who is the co-founder of Longevity Health Clinic in Colorado, US, shared in an Instagram post that stable blood sugar matters, as it implies “consistent energy, better focus, fewer cravings, balanced hormones, and easier fat loss.” On the other hand, unstable blood sugar equates to rollercoaster symptoms that feel like stress, anxiety, or burnout.

Focus on proteins

It’s best to begin your day with 25–30 grams of protein to keep your glucose curve in check all day long. He suggested trying eggs, turkey sausage, or a protein shake with fiber and fats.

Walk after meals

Just 10–15 minutes of movement after eating your meals, especially dinner, can reduce your blood sugar spike by up to 30–40 percent. Doing so is highly effective, as muscles pull glucose from your bloodstream without needing insulin.

Eat in the right order

Begin your meals with fiber and protein, and have carbohydrates at the end. This lowers the post-meal glucose spike dramatically. For example, you can start with salad, move to chicken, and finish the meal with a sweet potato.

Add apple cider vinegar (ACV)

If you are about to have a high-carb meal, it is best to consume 1 tablespoon of apple cider vinegar in water beforehand. This can help improve insulin sensitivity. His pro tip includes adding lemon and sea salt to make it more palatable.

One tablespoon of ACV in water before a high-carb meal can improve insulin sensitivity and blunt the spike, as per Dr. Vassily. His pro tip is to add lemon and sea salt to make the solution more palatable.

In a randomized crossover trial, 11 healthy participants drank 20 mL of white vinegar, which contains acetic acid, diluted in water immediately before a high–glycemic-index meal. They found that the vinegar significantly lowered post-meal blood glucose levels and improved insulin sensitivity compared to water.

Adequate sleep (7 to 9 hours)

One night of poor sleep reduces insulin sensitivity by 25–30%. Chronic sleep deprivation can lead to blood sugar dysregulation, even when you have a healthy, clean diet.

Dr. Vassily says one night of poor sleep reduces insulin sensitivity by 25 to 30%. And chronic sleep deprivation leads to blood sugar dysregulation, even when the diet is clean.

A controlled study found that even a single night of restricted sleep (allowing only 4 hours instead of about 7.5–8) led to a ~25% reduction in insulin sensitivity among healthy adults. The findings underscore the importance of getting 7–9 hours of quality sleep if one is aiming to maintain healthy blood-sugar regulation, even when diet and activity are otherwise on point.

Manage cortisol

Chronic stress raises blood sugar, even if you haven’t eaten. Fix it with breathwork, morning sunlight, time off screens, adaptogens, or sauna.

Manage cortisol

Even without eating, chronic stress raises blood sugar. Dr. Vassily advises practicing breathing techniques, soaking up sunshine in the morning, and taking time off from screens.

Controlled studies show that chronic activation of the stress response disrupts glucose metabolism and contributes to insulin resistance.

Research published in NIH highlights how persistently high cortisol increases gluconeogenesis and impairs insulin action.

Supplements that help (with testing)

In the end, he also suggested highly effective supplements like berberine or GLP-1 peptides (for insulin resistance), magnesium (improves glucose disposal), and alpha-lipoic acid, which reduces oxidative stress in cells. Precaution: Always test before supplementing.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for a specific health diagnosis.