1. Why Stable Glucose Matters

• Chronically high or fluctuating glucose damages organs over time.
• Mechanisms of damage include:
  • AGEs (Advanced Glycation End-products): Harden blood vessels
  • Oxidative stress: Increases inflammation and cell aging
  • Nerve cell disruption: Leads to neuropathy symptoms (e.g., numbness, tingling)
• Research shows that lowering HbA1c by 1% reduces microvascular complications by 37%.
• Conclusion: Glucose stability is critical for long-term protection.

2. The Three Foundations of Glucose Control

• Monitoring: Use fingersticks or CGM to catch spikes, dips, and patterns early. Don’t rely on symptoms alone.
• Food choices:
  • Prefer low glycemic load meals
  • Include sufficient protein (0.8–2g/kg body weight)
  • Avoid added sugars and refined carbs
• Exercise:
  • Regular movement improves insulin sensitivity
  • A 10–30 minute walk after meals helps regulate post-meal spikes

3. Building a Sustainable Long-Term Plan

• Set clear clinical goals:
  • HbA1c target: usually <7%
  • Time in range: aim for 3.9–10 mmol/L
  • Tailor targets based on personal health status
• Establish behavioral habits:
  • Check glucose at the same time daily
  • Keep pre-meal levels steady
  • Use real-time feedback to make smarter food or exercise choices
• Mindset and flexibility:
  • View fluctuations as information, not failure
  • Integrate habits into existing routines
  • Schedule annual screenings for nerves, kidneys, heart