Blood Sugar Balancing for Metabolic Health

Deering argues that metabolic healing depends on stable fuel availability. Low blood sugar triggers adrenaline, cortisol, and glucagon; excessive spikes trigger insulin and storage. The goal is a steady, warm, calm state rather than long fasts, black coffee, under-eating, or reactive snacking.

Practical rules from the book

• Pair carbohydrates with protein and/or fat: fruit with cheese, milk with fruit, eggs with orange juice, coffee with milk/sugar/gelatin.
• Eat enough at each meal to stay warm, alert, satisfied, and stable for roughly 3–4 hours.
• Adjust meal frequency to liver glycogen capacity and stress state; some people may need frequent small meals during recovery.
• Use temperature, pulse, mood, stool, sleep, appetite, and energy as feedback.
• Avoid black coffee, alcohol, fasting, or hard workouts when they produce stress symptoms.

Mental model

The body is not just trying to lose fat; it is trying to maintain safe blood glucose and energy. If food is unavailable or poorly timed, stress hormones become the bridge fuel. Deering's approach tries to make food, not stress hormones, the bridge.