Blood sugar used to be a topic discussed mostly at the doctor’s office, but these days, it’s everywhere we scroll. With health and wellness influencers sporting continuous glucose monitors like the latest smart watch and doing vinegar shots before meals, people seems to be getting pretty serious about their blood sugar, even taking up the practice of “glucose hacking” to put the kibosh on cravings, feel more energized, and support long-term health.
So, should you be holding a magnifying glass up to your own blood sugar situation? Here’s a closer look at what glucose hacking is all about, and which habits may actually be worth your attention, regardless of your current blood sugar status.
- ABOUT OUR EXPERTs: Sonia Gibson, M.D., is a diabetes and metabolism endocrinologist for Allara Health. Brittany Michels, R.D.N., C.P.T., L.D.N., is a registered dietitian, certified personal trainer, and nutritionist with The Vitamin Shoppe. Tansy Rodgers, F.N.T.P., is a functional nutritional therapy practitioner. Sunjya Schweig, M.D., is an integrative family physician and founder of California Center for Functional Medicine.
What Is Glucose Hacking?
At its simplest, glucose hacking is just a set of strategies meant to help keep quick blood sugar spikes (and the crashes that can follow) in check.
Of course, fluctuations in blood sugar are totally normal. “Your body is designed to raise glucose after food intake and then bring it back down with insulin,” explains Sonia Gibson, M.D., a diabetes and metabolism endocrinologist for Allara Health. Problems arise when blood sugar swings happen often, are extreme, or leave you dealing with energy crashes, increased hunger, or a wired-but-tired feeling.
In fact, when people talk about “glucose spikes,” they’re typically referring to a quick rise in blood sugar that occurs after meals higher in carbs or added sugar, explains Gibson. A sharper spike is often followed by a faster drop, which can then lead to pesky symptoms like fatigue, brain fog, cravings, or irritability. Over time, consistently experiencing these highs and lows may put added strain on the body’s metabolic systems. “In clinical terms, we’re less focused on single spikes and more on overall patterns—how high glucose rises, how long it stays elevated, and how efficiently it returns to baseline,” Gibson shares.
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As more and more people tune into their own blood sugar patterns (sometimes with the help of technology like continuous glucose monitors, which were previously tools used primarily by diabetics), interest in understanding and flattening glucose spikes has skyrocketed. And, thus, we now have “glucose hacking,” an array of tactics with a similar aim: to keep blood sugar in check.
Something important to remember, though: “While increased awareness is positive, it can sometimes lead to overinterpretation of normal physiological responses,” Gibson says. “For generally healthy individuals, occasional glucose spikes are a normal physiological response and not inherently harmful.”
Sure, taking a closer look at your blood sugar health can have major payoffs—but the goal shouldn’t be for your blood sugar levels to stay flat all day, every day, Gibson says. If you’re intrigued by glucose hacking, remember that it’s about supporting healthy metabolic function overall, not micromanaging every sugar rise and fall.
Glucose Hacks That Really Work
With blood sugar getting so much attention right now, it’s no surprise glucose hacks are all over the internet. But can they really move the needle for folks seeking optimal metabolic health? Here’s how the most talked-about tactics stack up.
1. Drinking Vinegar Before Meals
Vinegar isn’t magic, but some research shows it can slightly blunt post-meal blood sugar spikes, likely by slowing gastric emptying and improving insulin sensitivity, according to The Vitamin Shoppe nutritionist Brittany Michels, R.D.N., C.P.T. In fact, when paired with a higher-carb meal, it may help slow digestion and support a more gradual rise in glucose, she says. Much of the research is on apple cider vinegar (ACV), in particular.
If you’re curious to try it, think of vinegar as an easy add-on to your meals. Use it in vinaigrettes or add a splash to your water, suggests functional nutritional therapy practitioner Tansy Rodgers, F.N.T.P.
2. Eating Foods in a Specific Order
This one might sound woo-woo, but it actually has some solid backing. In fact, multiple randomized controlled trials have shown that consuming protein and veggies before carbs can significantly cut down post-meal glucose spikes.
Gibson says the benefit comes down to your body digesting those carbs more slowly, which means they hit your bloodstream more gradually. “While this doesn’t need to be followed rigidly, it’s a practical, evidence-based approach that can meaningfully improve postprandial glucose control, particularly for those with impaired glucose metabolism,” she suggests. So, when you can remember to do it, enjoy some of the protein and vegetables on your plate before diving into those carbohydrates.
3. Walking After Meals
If there’s one “glucose hack” experts agree is worth doing, it’s this one. Research consistently shows that even short bouts of movement (like a 10– to 15-minute walk after eating) can help lower post-meal blood sugar levels by encouraging your muscles to use glucose more efficiently.
This practice can be especially helpful for people with insulin resistance, who don’t clear glucose as efficiently, but it’s really a solid habit for everyone, Gibson says. “Even a short walk after eating can help support steadier energy, better digestion, and overall metabolic health,” agrees Sunjya Schweig, M.D., an integrative family physician and founder of California Center for Functional Medicine.
4. Resistance Training
While resistance training doesn’t get as much attention as meal timing or vinegar, it probably should, according to Michels. In fact, resistance training (think lifting weights or bodyweight exercises like squats and pushups) plays a major role in how your body handles glucose.
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“Your muscles are one of the primary places glucose gets stored and used, so the more you build and use them, the more efficiently your body can pull glucose out of the bloodstream,” Michels explains. In fact, research shows that resistance training can improve insulin sensitivity and lower blood sugar levels, both in the short term and over time. In fact, even a single session can enhance how your body processes glucose for up to 24 to 48 hours afterward, adds Michels.
5. Supplements
With so much focus on blood sugar right now, it’s no surprise supplements have entered the chat, too. While they can be helpful (especially for people with insulin resistance or specific nutrient gaps), keep in mind that supplements work best alongside consistent habits like balanced meals, regular movement, quality sleep, and stress management. Experts say the following options are worth considering for targeted support.
Berberine
Berberine has been shown to support insulin sensitivity and how the body processes glucose, which is why it often comes up in conversations around blood sugar regulation.
That said, Rodgers warns it’s not something to take on a whim. “It can be really helpful for someone dealing with insulin resistance or deeper metabolic issues, but it’s not something I’d throw in casually ‘just because,’” she says. Because it has a fairly strong effect on blood sugar, it can sometimes lead to levels dropping too low, especially if you’re already metabolically healthy or pairing it with other glucose-lowering strategies.
Since berberine can also interact with certain medications, like those used to manage blood sugar, as well as some antibiotics, and cause digestive side effects like bloating, cramping, or diarrhea in some people, check in with your healthcare provider before adding it to your routine.
Chromium
Chromium is often included in blood sugar support formulas, mainly because it plays a role in how your body responds to insulin. It also helps move glucose out of the bloodstream and into cells for energy, explains Michels. In fact, some research suggests it may support glucose metabolism, particularly for people who are low in it or have less stable blood sugar to begin with.
The Bottom Line
With so many people taking a closer look at their blood sugar and metabolic health these days, glucose hacking has become quite the trend online. And, while easy hacks like incorporating vinegar around meals, walking after eating, and eating certain foods in a certain order can certainly help flatten blood sugar spikes, there’s no need to stress about every ebb and flow. Most important is maintaining a healthy lifestyle that supports healthy trends in blood sugar over time.