Master Your Metabolism: The Simple Science of Glucose, Insulin, and the Swedish Secret to Balance

Let’s talk about your body’s hidden power couple: glucose and insulin. These two control how you burn energy, manage your weight, and feel day-to-day. But when they’re out of sync, you might feel tired, hungry all the time, or stuck with stubborn fat.

The good news? You don’t need to be a scientist to make them work in your favour. Let’s simplify it—with a touch of Swedish wisdom (lagom—we’ll dive into that soon!).

Your Body’s Favourite Fuel — Glucose

What is glucose?

Glucose is a type of sugar that comes from the foods you eat, particularly carbohydrates like bread, fruit, or sweets. It’s your body’s primary and preferred source of energy.

- Why your brain loves it: Your brain runs on glucose like a car runs on petrol. No glucose? Your focus tanks.

But here’s a fun fact: During fasting or low-carb eating, your brain can also use ketones (fuel made from fat) as a backup!

- Evolution’s backup plan: Humans evolved to store extra glucose as fat for “rainy days” (like when your next meal was a woolly mammoth hunt away).

The modern problem:

Today, our plates are overloaded with processed carbs like pastries, chips, and sugary drinks. These foods flood your bloodstream with glucose, triggering energy spikes followed by crashes that leave you feeling tired and sluggish. Worse, constant snacking keeps insulin levels high, training your body to store fat instead of burning it—a recipe for insulin resistance over time.

The Gatekeeper of Your Metabolism — Insulin

What does insulin do?

Insulin acts like a gatekeeper that unlocks your body's cells, allowing glucose (sugar) from your bloodstream to enter and be used for energy. Without insulin, glucose stays "locked out" of the cells, leading to high blood sugar levels. In this way, insulin regulates how much glucose gets into your cells, ensuring your body has the energy it needs while keeping blood sugar levels balanced.

Think of it like a security guard at a door—only with the right key (insulin) can glucose enter the cell and provide energy. If the gatekeeper isn’t doing its job properly (as in diabetes), glucose builds up outside the cells, causing problems.

When you eat, Insulin:

1. Lowers blood sugar by moving glucose into cells for energy

2. Stores leftovers as fat (if there’s too much glucose).

The catch:

- High insulin = fat storage mode: Insulin blocks fat burning. (Your body thinks, “Why burn fat when there’s plenty of glucose?”)

- Low insulin = fat-burning mode: When insulin drops (like between meals), your body taps into stored fat for energy.

Why this matters:

If you’re constantly snacking or consuming sugary, carb-heavy foods, your insulin levels remain elevated. This keeps your body in "storage mode," locking away your fat stores and making it difficult to burn fat for energy. Over time, consistently high insulin levels can lead to insulin resistance—a condition where your cells become less responsive to insulin. When this happens, your body struggles to regulate blood sugar effectively, and weight loss can feel nearly impossible.

Experts like Dr. Mindy Pelz and Dr. Peter Attia emphasize the importance of managing insulin levels for metabolic health. Dr. Pelz, a leading voice in fasting and metabolic flexibility, often highlights how intermittent fasting and reducing sugar intake can help reset insulin sensitivity. Similarly, Dr. Attia, a longevity expert, discusses how insulin resistance is a key driver of chronic diseases like type 2 diabetes and obesity, and stresses the importance of diet and lifestyle interventions to improve metabolic health.

For more insights, check out Dr. Mindy Pelz’s resources on fasting and metabolic health here and explore Dr. Peter Attia’s work on insulin resistance and longevity here.

The Swedish Secret—Lagom (Not Too Much, Not Too Little)

The Swedes have a word for balance: lagom. It means “not too much, not too little, just right”. Here’s how to apply it to your metabolism:

1. Eat Like a Swede

- Carbs: Choose “slow” carbs (whole grains, veggies, berries) over “fast” ones (white bread, sweets). Slow carbs release glucose gradually, keeping energy steady. For science-backed tips on balancing carbs, check out The Glucose Goddess’s 10 Hacks to Avoid Blood Sugar Spikes

- Protein & fats: Add nuts, fish, or avocado to meals. They slow glucose spikes and keep you fuller longer.

- Treats: Yes, cake is allowed! Just keep portions lagom.

2. Move More

- Walk: A daily 30-minute walk improves insulin sensitivity.

- Strength: Lift weights twice a week. Muscle burns glucose better. For science-backed fitness and longevity insights, visit Dr. Peter Attia’s website.

- Rest: Don’t skip rest days. Your body needs time to recover. Rest plays a key role in balancing your hormones. Intense or prolonged physical activity raises stress hormones like cortisol. While cortisol is helpful in small doses, chronically elevated levels can lead to inflammation, weakened immunity, and slower recovery. Rest days help bring cortisol levels back to normal, allowing your body to reset and recharge. In short, rest isn’t laziness—it’s an essential part of the process. Think of it as the "yin" to exercise’s "yang."

3. Prioritise Sleep Like a Pro

Skimping on sleep wreaks havoc on your insulin levels, making it harder for your body to regulate blood sugar effectively. Aim for 7–8 hours of quality sleep each night to keep your hormones balanced and your energy levels steady.

For more tips on improving your sleep, check this blog post out: Sleep Smarter: The Essential Guide to Better Rest and Well-Being

Remember, sleep isn’t just about feeling rested—it’s a cornerstone of metabolic health. Treat it like the non-negotiable priority it is, and your body will thank you.

4. Stress Less, Live More

Stress pumps out cortisol (a hormone that raises blood sugar). Try:

- A daily fika (Swedish coffee break) with friends. It’s the ritual of sitting down, chatting, and unwinding that matters—not just the coffee.

- 5 minutes of deep breathing.

- Meditation.

- Walk in nature.

- Anything that calms you down and gives you a sense of relaxation.

Simple Fixes for Busy People

1. The 12-Hour Fast

Stop eating after dinner, wait 12 hours before breakfast. This gives insulin a break and lets your body burn fat. For expert guidance on fasting, see Dr. Mindy Pelz’s Fasting for Beginners.

2. Replace, don’t just remove

- Instead of cereal: Try eggs with spinach.

- Instead of chips: Grab a handful of nuts.

Here’s a game-changing tip: replace, don’t just remove, check out this insightful post: How to Break Bad Habits and Build New Ones: The Science Behind Habit Formation

3. Hydrate

Staying hydrated is essential for optimal health, and it plays a surprisingly important role in how your body processes glucose. Water helps your cells function efficiently, including their ability to absorb and use glucose for energy. When you’re dehydrated, your blood becomes more concentrated, which can lead to higher blood sugar levels and make it harder for your cells to access the glucose they need.

If you’re reducing your carbohydrate intake (such as on a low-carb or ketogenic diet), hydration becomes even more critical. Cutting back on carbs can cause your body to shed excess water and electrolytes, like sodium, potassium, and magnesium. This is because carbs are stored in your body with water, and when you eat fewer carbs, your body releases that stored water. Adding a pinch of high-quality salt (like Himalayan pink salt or sea salt) to your water can help replenish lost electrolytes, support hydration, and prevent symptoms like fatigue, headaches, or brain fog.

Here’s a quick tip: Start your day with a glass of water and a pinch of salt to kickstart hydration and support your metabolism. Throughout the day, aim to drink water consistently—listen to your body’s thirst cues, and consider carrying a reusable water bottle to make it easier.

Remember, hydration isn’t just about water—it’s about maintaining the right balance of fluids and electrolytes to keep your body running smoothly.

Why This Works

When you balance glucose and insulin (lagom - style!), you’ll notice:

- Steady energy (no 3 PM slump).

- Fewer cravings.

- Easier weight management.

Final Word: Small Steps, Big Wins

You don’t need to overhaul your life overnight. Start with one small, lagom habit that feels doable and sustainable:

- Swap white bread for rye: It’s a simple switch that keeps your energy steady and your cravings in check.

- Take a post-dinner stroll: Even 10 minutes can help lower blood sugar and clear your mind after a long day.

- Prioritise sleep over Netflix: Swap one episode for an extra hour of sleep—your body will thank you in the morning.

No matter your goal—whether it’s losing weight, boosting energy, or simply feeling your best—healthy metabolic health is the foundation for lasting success. Remember, progress isn’t about perfection—it’s about consistency. Start small, stay steady, and celebrate every win along the way. Over time, those small changes will add up to something extraordinary. So take that first step today, and let your body thank you tomorrow.

References

1. Widmaier, E.P., Raff, H. and Strang, K.T. (2024) Vander’s Human Physiology: The Mechanisms of Body Function. 16th edn. New York: McGraw-Hill Education.

2. Kahn, C.R. and Weir, G.C. (2020) Joslin’s Diabetes Mellitus. 15th edn. Philadelphia: Lippincott Williams & Wilkins.

3. Diabetes UK (2023) Understanding Insulin Resistance. Available at: [https://www.diabetes.org.uk](https://www.diabetes.org.uk/) (Accessed: 20 January 2025).

4. British Nutrition Foundation (2022) Metabolic Health and Diet. Available at: [https://www.nutrition.org.uk](https://www.nutrition.org.uk/) (Accessed: 20 January 2025).

5. NHS (2023) Insulin Resistance and Prediabetes. Available at: [https://www.nhs.uk](https://www.nhs.uk/) (Accessed: 15 July 2024).

6. Geissler, C. and Powers, H. (2021) Human Nutrition. 14th edn. Oxford: Oxford University Press.

7. Patterson, R.E. and Sears, D.D. (2017) ‘Metabolic effects of intermittent fasting’, Annual Review of Nutrition, 37(1), pp. 371–393. doi:10.1146/annurev-nutr-071816-064634.

8. Swedish Food Agency (Livsmedelsverket) (2023) Dietary Guidelines for Healthy Eating. Available at: [https://www.livsmedelsverket.se](https://www.livsmedelsverket.se/) (Accessed: 20 January 2025).

9. Karolinska Institutet (2022) Insulin Sensitivity and Metabolic Health. Available at: [https://ki.se](https://ki.se/) (Accessed: 20 January 2025).

10. SBU (Swedish Council on Health Technology Assessment) (2021) Physical Activity and Chronic Disease Prevention. Available at: [https://www.sbu.se](https://www.sbu.se/) (Accessed: 20 January 2025).

11. Nordic Council of Ministers (2020) The Nordic Diet: From Lagom to Longevity. Available at: [https://www.norden.org](https://www.norden.org/) (Accessed: 20 January 2025).

12. Pelz, M. (n.d.) Fasting for Beginners. Available at: [https://drmindypelz.com/](https://drmindypelz.com/) [Accessed 10 Oct. 2024].

13. Attia, P. (n.d.) Peter Attia MD: Medicine, Nutrition, and Longevity. Available at: [https://peterattiamd.com/](https://peterattiamd.com/) [Accessed 10 Oct. 2024].

14. Inchauspé, J. (n.d.) 10 Hacks to Avoid Blood Sugar Spikes. Available at: [https://www.glucosegoddess.com/](https://www.glucosegoddess.com/) [Accessed 10 Oct. 2024].