Blood Sugar Balance for Dancers: The Key To Better Energy
I would argue that balancing your blood sugar is one of the most important things you can do—not just for your dancing, but also for your overall health, energy, and vitality. Blood sugar balance is the first thing I work on with every single client, especially those struggling with chronic fatigue and low energy.
But before we dive into learning about all things blood sugar, I want you to do a quick mental audit of your health…
How many of the following do you experience?
Feel like your energy levels throughout the day are an absolute rollercoaster
Get hangry and irritable if you go a long time without eating
Get a headache if meals are skipped or delayed
Brain fog and forgetfulness
Feeling like you need coffee and/or sweets to survive your day
Feeling sleepy right after meals
Craving sweets after every single meal
Waking up in the middle of the night and can’t fall back asleep
Episodes of feeling spacey, lightheaded, or jittery
Fuzzy memory and trouble picking up choreography at dance
Feeling dizzy, shaky, or faint, especially during workouts or dance
Nausea and lack of appetite in the morning
If you’re checking off 3 or more of these… I can almost guarantee you’re struggling with blood sugar imbalances. (In fact, I’d bet a Chick Fil A cobb salad that’s the case.)
Why am I so confident about this assessment??
Because blood sugar imbalances, otherwise known as dysregulated blood sugar, is the most common thing I see in my dancer nutrition practice.
And it is the #1 most important thing I work on with every. single. client. Regardless of their goals.
If you improve your blood sugar balance, you’re going to feel like a whole new dancer and a new human. So let’s dive in…
——
What even is blood sugar dysregulation or imbalance?
First, you need to know what blood sugar is. Simply put, it’s just the amount of glucose (a.k.a. sugar) in your bloodstream at any given time.
We always have a small amount of glucose in our blood, and our bodies like it to be tightly regulated–not too high, not too low. This is called glucose homeostasis. Our bodies work really hard to keep this in check.
How? When blood sugar gets too high, your pancreas releases the hormone insulin in response. Insulin takes glucose in your blood and shuttles it to cells, where it can be used to make ATP (a.k.a. energy!)
If there is too much glucose, beyond the capacity of what cells need at that time, the excess glucose will be stored in the body for later. We can store glucose as glycogen in our liver and muscle, and as triglycerides in our adipose tissue (a.k.a. fat tissue).
When blood sugar drops too low, the hormone glucagon raises it by tapping into that stored glucose. It’s a very smart system! It is perfectly NORMAL and HEALTHY for your blood sugar levels to fluctuate a little bit throughout the day, like after eating, exercise, caffeine.
However, problems can arise when blood sugar frequently spikes up way too high, then comes crashing down very low. This is blood sugar dysregulation. When blood sugar levels chronically fluctuate above and/or below a normal level. (I like to call this the blood sugar rollercoaster.)
Hypoglycemia = when blood sugar levels fall too low
Hyperglycemia = when blood sugar levels rise and stay too high
——
Why is balancing blood sugar such a big deal?
Because dysregulated blood sugar underlies SOOOO many common symptoms: fatigue, low energy, insomnia, significant pain and inflammation, anxiety, lack of motivation and drive, hormone issues, depression, brain fog, I could go on and on. Balanced blood sugar is truly foundational to good health.
If you have ANY health concerns, even seemingly minor or trivial ones, it's critical to consider your blood sugar first. It is extremely difficult to improve or resolve health issues—and to lose weight—if blood sugar is a hot mess.
Blood sugar and energy
Blood sugar imbalances have a BIG impact on energy levels:
Recall the blood sugar rollercoaster. When you eventually come crashing down, you feel TIRED my friend. You know that post-meal sleepy feeling? Especially in the afternoon, after lunch? Yep, low blood sugar.
Our mental focus is impacted by blood sugar as well because glucose is the brain’s primary energy source. The brain is sensitive to changes in blood sugar levels, and big fluctuations can lead to difficulty concentrating, brain fog, and decreased alertness.
And of course, I can’t NOT mention the all too familiar blood sugar crash in the middle of dance. You know the feeling… shaky, lightheaded, weak, can’t retain the choreography to save your life. You feel like you’re in outer space. That is also low blood sugar!
Balanced blood sugar is also key if you have a weight loss goal. Here’s why:
Insulin regulation. We talked about how insulin’s job is to transport glucose from the bloodstream into the cells. Well, elevated insulin levels (especially frequent and chronic) in response to high blood sugar can promote fat storage (remember I said that excess glucose can be stored in fat tissue?) Balancing blood sugar helps regulate insulin production, preventing excessive fat storage.
Reduced cravings. Excessive sugar and refined carbohydrate intake can lead to intense cravings and eating past fullness. But, when you eat more fiber-rich complex carbohydrates, along with protein and fat, you have more stable, even blood sugar, which in turn reduces cravings and promotes a more controlled appetite.
Fat burning. When blood sugar is well regulated, your body is more efficient at using stored fat for energy. Stable blood sugar levels encourage your body to burn fat instead of storing it, which is obviously key for weight loss.
——
What actually causes blood sugar imbalances?
Too many refined carbs and sugar, AND not enough protein, fat, fiber. This does not mean carbs are "bad," but we need to have the other macronutrients as well (plus plenty of fiber) to slow down release of glucose into the bloodstream, prevent rapid blood sugar spikes, and promote more stable blood sugar levels.
SKIPPING MEALS AND UNDER-EATING!!! When we go a long period of time without eating, our blood sugar becomes too low. Our body then calls upon adrenaline and cortisol (which are both hormones involved in handling stress response) to raise our blood sugar back up to normal levels. Having frequently low blood sugar is actually stressful to the body!
Stress. Yes, really. Stress has a MAJOR impact on blood sugar. Cortisol (commonly known as the "stress hormone") raises blood sugar by releasing stored glucose. And, chronic stress can mess with insulin function and lead to insulin resistance.
Lack of sleep. Poor sleep can raise blood sugar levels, and sleep deprivation has been linked to insulin resistance and impaired glucose tolerance.
——
Finally, what can you do about it??
Build macro balanced meals. Try to have all 3 macronutrients (protein, fat, carbs) for your meals, and at least 2 macros for snacks, to support more stable blood sugar levels after eating.
Reduce added sugars. This doesn't mean avoid sugar at all costs. Sugar can be helpful timed around workouts/dance, and trust me I love dessert more than anyone. But we don't want to consume a ton of hidden sugars repeatedly all day every day.
Increase fiber intake. Fiber is a type of carbohydrate that cannot be digested (this is good), and consuming fiber helps slow down the release of glucose and support stable blood sugar levels.
Don’t skip breakfast! Skipping breakfast extends the overnight fasting period that naturally occurs while you sleep. This long period without food leads to lower blood sugar levels, and deprives your body of the energy it needs. We want fat and protein in the AM! (And, no, coffee is not breakfast.)
Eat at regular intervals, because again going a really long time without eating will eventually lead to low blood sugar.
Daily movement. Daily walks, especially after meals, are helpful for balancing blood sugar. Strength training is great for improving insulin sensitivity and glucose control.
Get plenty of sleep. Aim for at least 7 hours of sleep each night, but ideally closer to 8 or 9. Having consistent wake and sleep times is helpful, and getting sunlight on your eyes first thing in the AM can help regulate your circadian rhythm.
Eat carbs after dance and workouts, to ensure you replenish your glycogen stores.
If you feel like you’re struggling with blood sugar imbalances, it may be worth getting blood work done (of course, to talk to your provider!) Blood sugar specific labs to ask for:
Fasting glucose → measures the level of glucose in your blood when you have not eaten for several hours, usually after an overnight fast. Optimal range: 70 – 100 mg/dL.
Fasting insulin → measures the level of insulin in your blood when you have not eaten for several hours, usually after an overnight fast. Optimal range: less than 5 µIU/mL.
Hemoglobin A1C → measures your average blood sugar level over the previous 2 to 3 months
Optimal range: 4.5 – 5.5%
Less than optimal/pre-diabetic stage: 5.6 – 6.0%
Sub-optimal: above 6.0%
