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.
This is the metabolic-health core of Hyman's Blood Sugar Solution work: lower insulin by removing sugar and refined carbohydrates, build every plate around protein, fiber, healthy fat and non-starchy vegetables, and layer in blood-sugar-supportive nutrients. We have intentionally framed it around insulin sensitivity and steady energy rather than rapid weight loss, and left out the detox, purging and daily-weigh-in elements of the original marketing. The supplements form a blood sugar support stack you can follow together or buy item by item.
Why it works▼
Cut added sugar and refined carbs
Lowering the sugar and refined-carb load is what steadies blood sugar and insulin.
Protein, fiber, healthy fat and non-starchy veg every meal
This combination blunts glucose spikes and steadies energy and appetite.
Take PGX fiber before eating
Soluble fiber slows glucose absorption and improves fullness.
Add magnesium
Supports insulin sensitivity and is commonly under-consumed.
Add alpha-lipoic acid
An antioxidant that supports glucose metabolism and insulin sensitivity.
Add chromium
Supports the action of insulin.
Add cinnamon extract
May modestly support glucose control alongside the rest of the plan.
Cover omega-3, vitamin D and a multivitamin
Hyman's baseline for metabolic and overall health.
Consider berberine
Supports glucose metabolism, but interacts with blood-sugar medication.
Walk after meals, protect sleep, manage stress
Each independently improves insulin sensitivity, no supplement required.
Measure your response
Makes the invisible visible and personalises the plan.
- 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
- 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
- July 3, 2026 Protocol published.
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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.ai 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.