So Your Doctor Said Your Blood Sugar Markers Are A Bit High… Now What?

Here’s a situation you might relate to: You go in for your annual physical, expecting everything to be fine, and your doctor says, “Your blood sugar is a little high.” Maybe they even mention the word pre-diabetes. And you’re sitting there thinking, Wait… what?

Then the conversation continues: Maybe your Hemoglobin A1C or insulin are a bit elevated. Maybe your cholesterol isn’t looking great either. If the numbers aren’t too alarming, you’re usually sent off with a vague “eat better, lose weight, exercise” message. If they’re very concerning, you might be handed a prescription.

But here’s the thing: if you don’t really understand what these numbers mean or what’s happening in your body, it’s hard to feel motivated to make changes—especially when those changes feel like a lot of work.

The good news? Some small, manageable tweaks to your diet and lifestyle can make a huge difference. Whether you’re carrying a bit of extra weight, feeling chronically stressed, or not moving your body enough, addressing these things now can stop the slide into diabetes—and even reverse the process.

Let’s Get Real for a Minute

If you ignore these early warning signs, chances are high that you’ll end up with a real problem down the line. And even now, your elevated blood sugar isn’t harmless—it’s inflammatory and can quietly damage your blood vessels and organs.

This isn’t just a personal health concern—it’s a public health crisis. Over 84 million people in the U.S. have been diagnosed with pre-diabetes, and that number keeps climbing. And type 2 diabetes? It’s a major driver of heart and vascular disease, which is the leading cause of death in the developed world.

That’s why now—not later—is the time to take action.

The REALLY Good News?

High blood sugar, pre-diabetes, and even type 2 diabetes can be reversed.

3 Things You Can Start Today To Improve Your Blood Sugar

Here’s Where It Gets Exciting (and Empowering):

When you catch blood sugar issues early, you’re in a powerful position—you can often reverse the trend naturally, before medication is necessary.

In fact, studies consistently show that lifestyle interventions can be even more effective than medications like metformin in the early stages of pre-diabetes. But from a functional medicine perspective, it goes deeper than just diet and exercise. We focus on uncovering why your sugar regulation is off in the first place—and how your entire system is involved.

Let’s break it down into the three foundational pillars we always assess when supporting metabolic health:

1. Diet: Nourish to Heal, Not Just Restrict

From a functional medicine lens, nutrition isn’t just about weight loss or cutting sugar—it’s about creating hormonal and metabolic balance through food. We look at how your meals are impacting blood sugar and inflammation, gut health and your stress hormones.

Here’s what to focus on:

• Balance your macros. Meals should include quality protein, healthy fats, and fiber-rich carbs (think: leafy greens, sweet potatoes, berries—not white bread and soda). This keeps blood sugar stable and prevents insulin spikes.
  
• Reduce sugar and refined carbs, which drive insulin resistance, inflammation, and gut imbalance.
  
• Support the gut. Blood sugar dysregulation and gut dysbiosis (an imbalance in the microbes that live in your microbiome)  often go hand in hand. Eat fiber-rich foods and include prebiotic foods, such as fermented vegetables – kimchi, sauerkraut and low-sugar kombucha.
  
• Address hidden food sensitivities. For some people, gluten or dairy can be low-grade inflammatory triggers that worsen metabolic issues. Following a short-term elimination diet would help identify if gluten and/or dairy are causing you problems.
  
• Micronutrients matter. Deficiencies in magnesium, chromium, vitamin D, and omega-3s can all worsen insulin resistance. Functional testing helps us find and correct these gaps.
  

And yes—losing even 5–7% of your body weight (just 8–12 pounds for many people) can significantly improve insulin sensitivity. But the quality of what you’re eating is just as important as the quantity.

2. Movement: Reset Your Metabolism with Consistent Activity

Movement is medicine—and it’s one of the most powerful, free tools for reversing insulin resistance.

But in functional medicine, we don’t just say “exercise more.” We look at:

• Timing (post-meal walks are especially effective)
  
• Intensity (a mix of cardio, strength training, and restorative movement works best)
  
• Stress response (if you’re already burnt out, over-exercising can make things worse)
  

How it works:

• Muscle contraction during exercise increases glucose uptake, even without insulin—giving your pancreas a much-needed break.
  
• Regular physical activity also improves mitochondrial function, which is critical for metabolic health.
  
• Exercise reduces chronic inflammation, improves sleep quality, and supports a healthy microbiome.
  

Aim for at least 150 minutes per week of moderate activity. Even short walks after meals (10–15 minutes) can significantly lower post-meal glucose spikes.

3. Sleep: The Overlooked Key to Blood Sugar Balance

Sleep is one of the most underestimated drivers of metabolic dysfunction.

When you don’t sleep well—or don’t sleep enough—your body becomes less sensitive to insulin, your cortisol rises, and you naturally crave more sugar and carbs the next day. That’s a perfect storm for blood sugar imbalance.

In functional medicine, we take a deep dive into your sleep quality and look at things like:

• Circadian rhythm alignment (Are you going to bed too late? Getting morning light?)
  
• Sleep apnea screening (especially important if you snore or wake up unrefreshed)
  
• Hormonal imbalances (low melatonin, high cortisol, or perimenopause can all disrupt sleep)
  
• Nutrient deficiencies like magnesium, B6, and glycine that impact sleep quality
  

Improving your sleep hygiene can be a game changer for your metabolic health.

Try this:

• Aim for 7–8 hours of quality sleep
  
• Avoid screens 1–2 hours before bed
  
• Eat your last meal at least 2–3 hours before bedtime
  
• Add calming rituals—stretching, breathing, herbal teas—to ease into rest

The Bottom Line:
We’re not just trying to “manage” blood sugar—we’re working to reverse the underlying dysfunction. That means understanding how your food, stress levels, sleep, environment, toxin load, and even gut health are interacting with your metabolism.

And while getting on board with these tips will take you a long way, I acknowledge that it may not be easy. Working with someone like me will help you create a do-able plan, keep you focused and troubleshoot obstacles in order to reach your goals. We’ll order any necessary functional medicine tests to uncover your root cause issues. Now that’s empowerment!

The body is amazingly responsive when given the right support. And when we personalize your plan, track your progress with the right biomarkers, and tackle root causes—not just symptoms—you can absolutely change your trajectory.

Ready to address your blood sugar issues with compassionate, personalized care?
Make an appointment with our Director of Coaching, Melissa Rapoport, to get started today.