Optimal Blood Sugar Means Addressing ‘When’

When I teach The Blood Sugar Mastery Class™ I address a lot of topics in the 6+ hours of teaching including the what, why, where, when, how and  how much we eat that can make or break a blood sugar problem!  Most everyone gets it that what we eat is a big deal when it comes to controlling blood sugar as is how much we eat!  The remaining parameters of why, where, when and how we eat are equally important and I will address just one of them here:  the when of eating!

When you eat should make you think of schedule and schedule should make you think of planning!  We all have schedules for one thing or another and some of them are so automatic that you don’t really think anymore about when to bring the kids to school, when to leave for work or when to put out the cans for garbage day….you just do it!  But when it comes to planning time to eat, for many, this doesn’t fall in a category of something that needs planning let alone to be scheduled.  Most practitioners will not assess someone’s eating schedule and so this aspect of proper fueling, particularly for your brain, goes unaddressed and yet, can be the source of unrelenting symptoms and unstable health!

All of us at some point used to be on an eating schedule when we were very young!  If you are a parent you know that you plan on when to feed your kids. You would never let them go for 5-6 hours without eating as well as not letting them eat every 30 – 60 minutes throughout the day!  Eating at the same organized intervals each day is one of the key aspects to keeping  your brain health and blood sugar managed.  It actually trains your chemistry to work optimally. Somehow, the structure of eating on time started breaking down around high school and definitely by college!


Blood sugar chemistry is actually rather involved but I like to keep it super simple with an understanding that when we eat, blood sugar rises and if your pancreas is working, then your insulin rises too in order to lower your blood sugar. If you keep eating, insulin keeps rising!   If you don’t eat or wait too long to eat, your blood sugar lowers, and if your adrenals are working, the stress response chemical cortisol comes out which then raises insulin and further lowers your blood sugar that is already low!  Now you are headed for some BIG brain driven food behaviour!  The binge monster which also makes poor choices is on it’s way not to mention even more stress chemistry which turns on inflammation, breaks down healthy tissues like your muscles and your brain and alters how your hormones work so that sleeping isn’t pleasant anymore!  This would be training your chemistry to do the wrong thing!


So if you followed the information in the previous paragraph, you read that insulin stays up if you eat too often and if you skip eating or under eat, insulin AND cortisol comes out to play.  Here’s the clincher:  when insulin and/or cortisol are up too often or too long they do one of their jobs that they are so good at and that is to create belly fat! So just when you thought you’d watch your weight by under eating or skipping meals, sorry to say, fat chance!


I hope you can see that planning today for your food schedule tomorrow is a critical aspect of fixing health issues that are driven by mismanaged blood sugar!  You might already be eating healthy foods and even healthy portions but if you don’t eat at healthy intervals through out your day you may still be creating chemistry that fuels persistent and even serious health problems.  So join all those kittens, puppies and babies and put yourself on an evenly spaced, healthy eating schedule!

About Sheila Wagner PT, CN, BCHN

Sheila’s cutting edge ability to uncover hidden source(s) of health issues when no one else has is the first piece to her step wise approach in solving your persistent health complaints.

+Sheila Wagner is the ultimate expert assisting people nationwide to finally fix their health through 1:1 consults, group programs, lectures and classes.

Opinions & Feedback:

  1. I always learn from you, Sheila. I can’t wait until you are teaching this world-wide!

  2. Sheila,

    How often should we have our blood sugar levels checked? What’s the best way to determine how to monitor and balance that?

    Write on!~

    Lisa Manyon

    • Lisa, usually your Doc will run a fasting glucose with your annual blood work, but this is actually the last value that indicates a blood sugar problem and is one
      that is also affected by stress and when you last ate, etc. You should be asking to see a more stable value called Hemoglobin A1C. This value tells you about the
      amount of ‘sugar’ stored in your blood over a longer period of time, 90 – 120 days. I like to see Hb A1C at 5.5% or less. Some even like to see 5%.
      More to come about balancing blood sugar, stay tuned.

  3. You bring up such a great point to remember – it’s not just about eating healthy, it’s about eating healthy at the right intervals and on a schedule. Definitely working to manage my eating schedule!

    Stay RADICAL,

  4. Sheila
    Spot on with the great info and such an important topic! especially key for busy entrepreneurs who often forget to eat!

    Of course,as you well know, blood sugar fluctuations affect mood too – with mood swings, depression, anxiety and even panic attacks.

    Love this, it’s so cute: So join all those kittens, puppies and babies and put yourself on an evenly spaced, healthy eating schedule!

  5. Sheila,
    As always you discuss essential life choices. Each day I work out.
    When and what I eat has to be around my workout schedule and if
    it is a weight lifting day, a yoga class or cardio workout. Great advice.

  6. Sheila, this is an excellent post, and you don’t often read about how much planning affects blood sugar. I have to pay attention to this and I notice that a little planning goes a long way to avoiding my sugar crashes (and over-eating when I get too hungry).

    Thanks, great advice!

  7. Good reminder, Sheila. I think Trudy is referring to me. ;-) I have a schedule that I like to stick to, but sometimes I do forget to eat lunch. I’ll have to set a timer to keep me on track.

  8. Sheila: I’ve said this before — you are a BLESSING to people who need information. You GO GIRL!

    Love, Katherine.

  9. Sheila,

    I am a part of many mommy groups and blood sugar is always a topic of conversation especially with expectant mommies. many failed the gestational diabetes tests at around week 28 and constantly have to monitor. I will share this with them. Thanks.

    Kiyla Fenell

    • Great Kyla, yes, gestational diabetes is very important to avoid, not just for Mom but also not to subject the growing baby to high insulin levels which predisposes
      baby and Mom to unhealthy weight gain and inflammatory related conditions.

  10. Sheila – I fell victim to not eating often enough … sometimes I’d get in my “groove” working and I’d realize at the end of the day I was starving because I never took a break to eat! Now I have a timer set to beep at me regularly to remind me to drink a glass of water and either eat or have a small snack. What a difference that has made!

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