BLOOD SUGAR

HABITS
THAT STICK
Guide

By

JUSTIN RICHARD
@InsulinResistant1
 SUMMARY
CLICK ON HABIT TO AUTOSCROLL

Introduction 03
Disclaimer 03

EATING HABITS 04
#1 Habit: Choose Whole Foods Over Processed Ones 05
#2 Habit: Start Your Day the Right Way 06
#3 Habit: Increase Fiber Intake 07
#4 Habit: Cook at Home 08
#5 Habit: Balance Your Macros 09
#6 Habit: Food Order 10
#7 Habit: Eat More Cruciferous Vegetables 11
#8 Habit: Prioritize Protein to Reduce Cravings 12
#9 Habit: Reduce Starchy Foods 13
#10 Habit: Eat Slowly to Better Regulate Blood Sugar 14

LIFESTYLE HABITS 15

#1 Habit: Stay Hydrated Throughout the Day 16

#2 Habit: Skip Fluids with Carbs, Sugars, or Calories 17

#3 Habit: Try Intermittent Fasting 18

#4 Habit: Skip Carbs Before Bed 19

#5 Habit: Remove Junk Food From your house 20
#6 Habit: Get Moving After Meals 21
#7 Habit: Incorporate Weight Training 22
#8 Habit: Smart Supplementation 23
#9 Habit: Manage Stress 24
#10 Habit: Prioritize Sleep 25
#11 Habit: Incorporate Zone 2 Cardio Three Times a Week 26
#12 Habit: Monitor Blood Sugar with a CGM 27

Embrace Setbacks as Stepping Stones 28

Closing Thoughts 28
INTRODUCTION
Managing blood sugar levels is all about developing sustainable, long-
term habits. Start by incorporating one or two habits from this guide,
and as you become comfortable, add more to your routine. The ultimate
goal is to achieve lifelong stability in your blood sugar levels.

WHY BALANCED BLOOD

SUGAR MATTERS
Balancing your blood sugar levels is about more than just managing
diabetes or insulin resistance; it's a cornerstone for overall health and
well-being. Consistent blood sugar management can lead to improved
energy levels, better mental clarity, and reduced cravings for unhealthy
foods. It can also improve your cardiovascular health, reduce
inflammation in the body, and even enhance your mood and mental well-
being. By focusing on creating sustainable habits, you're not just
preventing future health issues—you're optimizing your current quality
of life.

DISCLAIMER
This guide is intended for informational purposes only and is not a
substitute for professional medical advice, diagnosis, or treatment.
Always consult with your healthcare provider or a qualified medical
professional for personalized medical advice. The habits and tips
mentioned in this guide may not be suitable for everyone and should be
adopted in consultation with your healthcare provider especially if you
are diabetic or have a family history of diabetes.
Personal Experience I want to make it clear that I am not a medical
professional. While I invest a lot of time in exploring what works in the
health and wellness community, and rigorously test these practices on
myself, it's crucial to understand that individual results will vary. What
you're about to read is based on my own experience and extensive
research, but it's not a substitute for professional medical advice. The
healthiest diet and lifestyle choices are generally the ones you can stick
with over the long term. So, I encourage you to approach this guide with
an open mind and a willingness to experiment. Let's discover which
habits resonate with you and can become a sustainable part of your life.

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EATING
HABITS
#1 HABIT

CHOOSE WHOLE FOODS

OVER PROCESSED ONES

WHY

Processed foods can lead to

quick spikes in blood sugar.

HABIT-BUILDER

Each week, replace one

processed food item in your
pantry/ refrigerator with a
whole food alternative. Use a
gradual approach to avoid
feeling deprived.

WHAT ARE WHOLE FOODS?

These are foods that are

close to their natural state
and have undergone minimal
processing. Think of fruits,
vegetables, lean meats, nuts,
and seeds. They're rich in
nutrients, fiber, and natural
WHOLE VS PROCESSED FOOD VIDEO
goodness.

WHAT ARE HIGHLY PROCESSED FOODS

In contrast, these are foods that have been significantly altered from
their natural state through various processes such as refining,
preserving, and adding artificial ingredients. Examples include sugary
cereals, fast food, and packaged snacks. These foods often contain
high amounts of sugar, salt, and unhealthy fats, leading to quicker
spikes in blood sugar levels.

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#2 HABIT

START YOUR DAY

THE RIGHT WAY

WHY

The first meal sets the

metabolic tone for the day.

HABIT-BUILDER

Focus on a breakfast that is

rich in fiber, healthy fats and
proteins. Avoid a sweet
breakfast. Dedicate one week
to mastering this habit.

Healthy breakfast videos:

AVOCADO & EGG

RESET BREAKFAST

REDUCE SUGAR CRAVINGS

KETO BREAKFAST

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#3 HABIT

INCREASE FIBER INTAKE

WHY

Fiber helps to slow down

sugar absorption.

HABIT-BUILDER

Add one fiber-rich food to

each meal. Over time, make it
your goal for half your plate to
be filled with fiber-rich foods.
See List of fiber rich foods at
bottom of guide.

Fiber-Rich Whole Foods:

Legumes
Lentils/ Chickpeas/
Black beans

Vegetables
Broccoli/ Cauliflower/
Brussels/ Sprouts

Fruits
Apples (with skin) Berries

Nuts and Seeds Fiber Test Videos:

Almonds/ Chia seeds/
Flaxseeds SALAD BEFORE MEALS

HIGH FIBER VEGGIES

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#4 HABIT

COOK AT HOME

WHY

Cooking at home allows you control over ingredients, making it easier

to avoid hidden sugars and unhealthy fats.

HABIT-BUILDER

Start by cooking more meals at home per week and gradually

increase the frequency.

Healthy, easy meal video:

CHICKEN DINNER EGG BITES

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#5 HABIT

BALANCE YOUR MACROS

WHY

Balanced meals contribute to

stable blood sugar levels.

HABIT-BUILDER

Try not eating carbohydrates

by themselves. Always pair
them with health fiber, protein
and fats to help slow down
the digestion of your meal.

BETTER-TO-COMBINE FOOD
PAIRINGS

Apple and Almond Butter

Carb: Apple slices
Better Together: Add a dollop
of almond butter for healthy fats
and a bit of protein.

Brown Rice and Lentil Curry

Carb: Brown rice
Better Together: Serve with
lentil curry, rich in protein and
fiber, to moderate the glycemic
impact.

Whole Grain Bread and

Avocado Adding fat and protein video:
Carb: Whole grain toast
Better Together: Top it with
avocado slices for a healthy ADDING FAT AND PROTEIN
fat that slows down carb
absorption.

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#6 HABIT

FOOD ORDER

WHY

Consuming fiber, protein and

fats first can help control
sugar spikes.

HABIT-BUILDER

Commit to eating high fiber

veggies and proteins first
during your meals for one
week, and then evaluate how
you feel.

Food order method videos:

FOOD ORDER #1

FOOD ORDER #2

STEAK AND VEGGIES

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#7 HABIT

EAT MORE CRUCIFEROUS

VEGETABLES

WHY

Cruciferous vegetables, such

as broccoli and cauliflower,
are rich in fiber and nutrients
that slow sugar absorption.

HABIT-BUILDER

Incorporate a serving of
cruciferous vegetables into at
least one meal a day.

Popular Cruciferous
Vegetables:
Brussels Sprouts
Broccoli
Cauliflower
Cabbage
Kale
Collard Greens
Bok Choy
Radishes
Turnips
Arugula

BRUSSELS SPROUTS

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#8 HABIT

PRIORITIZE PROTEIN TO
REDUCE CRAVINGS

WHY

Protein is satiating and can help to reduce cravings, which often lead
to the consumption of high-sugar and high-carb foods. Protein also
has a minimal impact on blood sugar levels compared to
carbohydrates.

HABIT-BUILDER

Begin each meal by eating your protein source first. This will help you
feel fuller faster and make you less likely to indulge in sugary or
starchy foods afterward. You could start with a chicken breast, a
serving of fish, or a plant-based protein like lentils.

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#9 HABIT

REDUCE STARCHY
FOODS

WHY

Starchy foods like bread,

pasta, rice, and potatoes can
significantly raise blood sugar
levels due to their high
carbohydrate content.

HABIT-BUILDER

Start by identifying one

starchy food you regularly
consume and find a lower-
carb alternative to replace it
with. For example, use
cauliflower rice instead of
white rice, or opt for chickpea
noodles in place of traditional
pasta.

PASTA

/13
#10 HABIT

EAT SLOWLY TO BETTER

REGULATE BLOOD SUGAR

WHY

Eating slowly not only aids in

digestion but can also help
regulate blood sugar levels. It
gives your stomach enough
time to signal your brain that
you're full, helping to prevent
overeating and subsequent
blood sugar spikes.

HABIT-BUILDER

Start by setting aside at least

30 minutes for each meal,
free from distractions like TV
or smartphones. Take small
bites and chew thoroughly,
putting down your utensils
between bites if it helps. Aim
to increase the time it takes
to eat your meals gradually,
noticing how you feel during
and after eating.

EATING FAST VS EATING SLOW

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LIFESTYLE
HABITS
#1 HABIT

HABIT: STAY HYDRATED

THROUGHOUT THE DAY

WHY

Proper hydration can help

regulate blood sugar levels
and boost metabolic function.
It can also help you to feel
satiated and reduce cravings.

HABIT-BUILDER

Carry a reusable water bottle

with you throughout the day
as a visual reminder to drink
water. Aim for at least eight
8-ounce glasses, and
consider adding a slice of
lemon or cucumber for flavor
without added sugar.

STAY HYDRATED

/16
#2 HABIT

SKIP FLUIDS WITH CARBS,

SUGARS, OR CALORIES

WHY

Drinking beverages that

contain carbs, sugars, or
calories can cause a rapid
spike in blood sugar levels.

HABIT-BUILDER

Opt for water, herbal teas, or

other zero-calorie drinks
instead. Make it a rule to only
drink caloric beverages during
special occasions, if at all.

/17
#3 HABIT

TRY INTERMITTENT
FASTING

WHY

Fasting can improve insulin

sensitivity.

HABIT-BUILDER

Begin with a 12-hour fasting

window and then graduate to
14/10 or 16/8 fasting/feeding
schedules.

/18
#4 HABIT

SKIP CARBS
BEFORE BED

WHY

Consuming carbs late at night

can disrupt your blood sugar
levels, causing elevated
glucose through the night.

HABIT-BUILDER

Avoid carbs 3 to 4 hours

before going to sleep and
note how it affects your
morning blood sugar.

LATE NIGHT CARBS

/19
#5 HABIT

REMOVE JUNK FOOD

FROM YOUR HOUSE.

WHY

Get rid of temptation.

HABIT-BUILDER

Start replacing highly

processed foods with whole
foods. Make healthy foods
more convenient than the junk
foods.

STICKING TO IT

/20
#6 HABIT

GET MOVING
AFTER MEALS

WHY

Physical activity aids in

glucose metabolism and helps
reduce blood sugar spikes.

HABIT-BUILDER

Start with a 20-minute walk

after meals. As you get
comfortable, incorporate
other activities like light
stretching, yoga, or even
housework to keep active.

WALKING

/21
#7 HABIT

INCORPORATE
WEIGHT TRAINING

WHY

Building muscle mass helps

improve glucose utilization.

HABIT-BUILDER

Start with basic bodyweight

exercises like push-ups or
squats three times a week,
and then progressively add
weights.

/22
#8 HABIT

SMART
SUPPLEMENTATION

WHY

Some supplements like

Berberine and ACV can aid in
blood sugar regulation.

HABIT-BUILDER

Begin with one supplement

and monitor its effects for one
week before adding another.

ACV: Take 1 to 2 tablespoons

in 8oz of water before a meal.

Berberine: Take
recommended does (listed on
bottle) 20 to 30 mins before
your meals. Do not exceed
the recommended daily does.

APPLE CIDER VINEGAR 1

APPLE CIDER VINEGAR 2

SHOP BERBERINE AND ACV

FROM GRATITUDE HEALTH:

SHOP GRATITUDE HEALTH

/23
#9 HABIT

MANAGE STRESS

WHY

Stress can directly impact

blood sugar levels.

HABIT-BUILDER

Start with 5 minutes of daily

mindfulness or deep
breathing and consider
adding more techniques like
gratitude journaling.

STRESS

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#10 HABIT

IMPROVE SLEEP

WHY

Adequate sleep is crucial for

blood sugar regulation.

HABIT-BUILDER

Initiate screen-free time an

hour before sleep and
consider other sleep-friendly
routines as you go along.

SLEEP

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#11 HABIT
INCORPORATE ZONE 2
CARDIO THREE TIMES A
WEEK

WHY

Zone 2 cardio training is done

at a moderate intensity and
has been shown to improve
aerobic capacity, which can
lead to better insulin
sensitivity and more effective
blood sugar management.

HABIT-BUILDER

Begin with one session of

Zone 2 cardio per week and
aim to work up to three times
a week. Zone 2 cardio is
generally done at a heart rate
that's about 60-70% of your
maximum heart rate, where
you can sustain the exercise
but still talk easily. Activities
could include a brisk walk,
cycling, or a light jog.

/26
#12 HABIT

MONITOR BLOOD
SUGAR WITH A CGM
WHY

A Continuous Glucose
Monitor (CGM) provides real-
time feedback on your blood
sugar levels, allowing you to
understand how different
foods, activities, and even
stressors affect you. This
data can help you make
immediate adjustments and
optimize your long-term blood
sugar management strategy.

HABIT-BUILDER

If you haven't already, consult

your healthcare provider
about getting a CGM. Once
you have it, aim to check your
real-time data before and
after meals, as well as around
exercise routines. Use this
information to identify
patterns, such as unexpected
spikes or drops, and adjust
your habits accordingly.

GLUCOSE MONITOR

Here’s a discount link to the

monitor I use:

SIGNOS DISCOUNT

/27
EMBRACE SETBACKS AS
STEPPING STONES
Everyone faces setbacks, but the key is not to see them as failures, but
as learning opportunities. Adopting a growth mindset means
understanding that incremental improvements and small, consistent
actions hold the key to long-term success. If you find that you've
deviated from your habits or your blood sugar levels have spiked due to
an unplanned indulgence, don't be too hard on yourself. Take it as a
chance to reassess, adapt, and move forward with renewed purpose.
Your journey to balanced blood sugar is a marathon, not a sprint, and
each step—no matter how small—brings you closer to your goal.
Adopt one or two habits at a time to make them a natural part of your
daily routine. This guide aims to set you on a path for lifelong blood
sugar stability.

CLOSING THOUGHTS
I want you to know that you're not alone on this journey toward better
health and wellness. Just like you, I'm continuously working to improve
and optimize my blood sugar levels and overall well- being. Every step
you take, no matter how small, is a win in my book, and I'm here to
celebrate those wins with you. Let's keep pushing, learning, and growing
together, so that we can all enjoy a healthier, happier life.

With gratitude,

Justin

Getgratitudehealth.com /28