Blood Sugar Balance Protocol
Mark Hyman's Blood Sugar Balance Protocol lowers insulin by cutting added sugar and refined carbs and building balanced plates. Every plate centers on protein, fiber, healthy fat and non-starchy vegetables, with a few blood-sugar-supportive nutrients added in. It's framed around insulin sensitivity and steady energy, not rapid weight loss, since chronically high insulin drives crashes, cravings and long-term metabolic disease.
Cut added sugar and refined carbs Remove added sugar, flour and ultra-processed foods and cut back on refined grains; this is the single biggest lever on insulin
Lowering the sugar and refined-carb load is what steadies blood sugar and insulin.
Protein, fiber, healthy fat and non-starchy veg every meal Anchor each meal with quality protein and healthy fat, and fill most of the plate with non-starchy vegetables; a whole-food protein shake is an easy breakfast
This combination blunts glucose spikes and steadies energy and appetite.
Take PGX fiber before eating 2 to 5g PGX (glucomannan) fiber about 15 minutes before meals with a large glass of water
Soluble fiber slows glucose absorption and improves fullness.
Add magnesium 100 to 200mg magnesium with breakfast and again with dinner
Supports insulin sensitivity and is commonly under-consumed.
Add alpha-lipoic acid 300 to 600mg ALA per day, split between breakfast and dinner
An antioxidant that supports glucose metabolism and insulin sensitivity.
Add chromium 200 to 600mcg chromium (polynicotinate) per day
Supports the action of insulin.
Add cinnamon extract 125 to 250mg cinnamon extract with breakfast and dinner
May modestly support glucose control alongside the rest of the plan.
Cover omega-3, vitamin D and a multivitamin A daily omega-3 (EPA/DHA), vitamin D, and a quality multivitamin as the foundation
Hyman's baseline for metabolic and overall health.
Consider berberine Berberine is another option for glucose support; discuss with a clinician first, especially if you take any diabetes medication
Supports glucose metabolism, but interacts with blood-sugar medication.
Walk after meals, protect sleep, manage stress A 10 to 15 min walk after meals, consistent sleep, and a daily stress practice
Each independently improves insulin sensitivity, no supplement required.
Measure your response Consider a continuous glucose monitor, or periodic fasting glucose and insulin, to see how foods affect you
Makes the invisible visible and personalises the plan.
This protocol works from your actual levels. Testing partner coming soon.
- Continuous glucose monitor
We may earn a referral fee if you book testing through a future partner link; it will never affect which tests are listed here. This is not medical advice or a diagnosis.
Chronically high insulin from sugar and refined carbohydrates drives energy crashes, cravings, fat storage and long-term metabolic disease.
View sources
The 3 Foods I Eat Everyday To LOSE WEIGHT & Lower Blood Sugar! | Dr. Mark Hyman
Hyman: the blood-sugar solution (diet and supplement support)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Mark Hyman and is not created, reviewed, endorsed by, or affiliated with Mark Hyman or The Doctor's Farmacy.
Is this for you
- Insulin resistance, prediabetes or metabolic syndrome (with clinician guidance)
- Energy crashes and strong sugar cravings
- People who want steadier energy and appetite
- Anyone who wants to understand their glucose response
Cautions
- Supplements here are available through Dr. Hyman's own curated store (drhyman.com), and lab testing through Function Health, which he co-founded; he has a commercial interest in these
- This is education based on Hyman's published work, not medical advice, and is framed for metabolic health rather than rapid weight loss; we do not endorse detoxes, purging, laxatives or daily weigh-ins
- Important: blood-sugar-lowering supplements (berberine, alpha-lipoic acid, chromium, cinnamon) can cause dangerously low blood sugar when combined with diabetes medication such as insulin or sulfonylureas; work with your doctor and do not change prescribed medication on your own
- If you have any history of disordered eating, approach dietary change with professional support
- Supplement doses are general ranges from his public work; follow label dosing and check interactions
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