How I Lowered My A1C and Improved My Mental Health with Simple Lifestyle Changes.
A1C
Lowered My A1C and Improved My Mental Health with Simple Lifestyle Changes
Updated 4/2025 to update Alt text.
How I Lowered My A1C and Improved My Mental Health with Simple Lifestyle Changes.
Recently, my functional medicine doctor and I began questioning whether I might be insulin resistant, which led me down a path of discovery, health improvements, and noticeable changes in my mental well-being (mental health and blood sugar). After several months of targeted lifestyle adjustments, I successfully reduced my A1C from 5.8 to 5.4. In this blog post, I will share my experience, explaining insulin resistance, how it affects both physical and mental health, and the specific steps I took to lower my A1C and improve my overall well-being.
If you are ready to take control of your health and mental clarity, book an intake appointment with me today and start your journey toward balanced blood sugar and a better mood.
What is Insulin Resistance?
Before diving into my journey, let me first explain what insulin resistance is and why it matters. Insulin is a hormone produced by the pancreas that helps regulate blood sugar (glucose) levels by allowing your body's cells to absorb glucose and use it for energy. When you have insulin resistance, your body’s cells don’t respond properly to insulin, leading to elevated blood sugar levels. This forces your pancreas to produce even more insulin to compensate, creating a vicious cycle that can eventually lead to prediabetes, type 2 diabetes, or metabolic syndrome if left unchecked.
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However, insulin resistance doesn’t just impact blood sugar levels. It also has far-reaching effects on overall health, including your mental health.
The Link Between Insulin Resistance and Mental Health
One thing that many people may not realize is that insulin resistance can also affect your brain and mood. The brain uses glucose as its primary energy source, so when insulin resistance disrupts blood sugar regulation, it can also disrupt the brain’s energy supply. Some studies suggest that people with insulin resistance are at a higher risk of developing mental health issues such as anxiety, depression, and cognitive decline.
This makes sense when you think about how blood sugar swings can cause mood changes—when blood sugar is too high, you might feel lethargic or foggy, and when it crashes, you can become irritable, anxious, or even depressed. Over time, these fluctuations can have a profound impact on your mental state.
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In my case, the possibility that I was insulin resistant explained why I had been feeling mentally drained, experiencing frequent brain fog, and even struggling with mood fluctuations that I hadn’t linked to physical health before. Once my A1C came back at 5.8, which is within the prediabetic range, I knew I had to take steps to improve not just my blood sugar levels but also my mental health.
My Journey to Lowering My A1C:
Step-by-Step Guide to Lowering A1C and Improving Your Well-Being
When my A1C test revealed a reading of 5.8, my functional medicine doctor and I developed a strategy to reduce it, improve insulin sensitivity, and, ultimately, enhance both my physical and mental health. Over the course of four months, I was able to bring my A1C down to 5.4—a notable improvement. Below are the steps I took to achieve this.
Inositol Supplementation
One of the first changes I made was incorporating inositol into my daily routine. Inositol is a naturally occurring sugar alcohol compound that’s been shown to improve insulin sensitivity, especially in people with metabolic disorders like polycystic ovary syndrome (PCOS) or prediabetes. My functional medicine doctor recommended that I take inositol every morning, as it can help improve how your cells respond to insulin, thus helping to stabilize blood sugar levels throughout the day.
After a few weeks of regular supplementation, I noticed that my energy levels were more consistent, and I didn’t experience the same mid-afternoon crashes that used to leave me feeling mentally foggy and drained. My mood also seemed more stable, likely due to better blood sugar regulation.
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Apple Cider Vinegar Before Meals
Another step I took was drinking **diluted apple cider vinegar (ACV) before meals**. Apple cider vinegar has long been touted for its health benefits, and research shows that it can help lower blood sugar spikes after meals by slowing the digestion of carbohydrates and improving insulin sensitivity.
Before my main meals of the day, I would mix a tablespoon of apple cider vinegar with a glass of water and drink it. While it took some getting used to, the benefits were worth it. By reducing the post-meal blood sugar spikes, I experienced less fatigue after eating and fewer mood swings. I felt more balanced throughout the day, both physically and emotionally.
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Eating Food in a Particular Order
One of the more interesting and surprisingly effective changes I made was **eating my food in a specific order** to help prevent blood sugar spikes. I started eating my meals by consuming whole, fiber-rich vegetables first, followed by protein and fats, and saving carbohydrates for last. This practice is based on the concept that eating fiber and protein before carbs helps to slow down the absorption of sugars into the bloodstream, reducing post-meal glucose spikes.
For example, if I was having a meal of grilled chicken, quinoa, and a salad, I would eat the salad first, then the chicken, and finally the quinoa. This strategy was not only simple to implement but also quite effective in helping me maintain steady energy levels after meals, which significantly reduced feelings of sluggishness and mental fog that I used to experience after eating carb-heavy meals.
Struggling with energy dips or brain fog after meals?
Walking for 5 to 10 Minutes After a Meal
One of the simplest yet most effective habits I added to my routine was walking for 5 to 10 minutes after meals. Light physical activity after eating has been shown to help lower blood sugar levels by encouraging your muscles to absorb glucose from your bloodstream.
After every meal, I made it a point to take a short walk. I even created a Mindful Walking video to guide you through a calming post-meal practice; feel free try it out. Whether it was a quick stroll around the block or just walking inside my house, this brief movement made a significant difference. I noticed that it helped me avoid the lethargy I used to feel after meals, and my mood was noticeably better. Walking after meals not only aided digestion but also contributed to more consistent blood sugar control, which had a positive effect on my mental clarity and emotional well-being.
Improving Sleep and Reducing Stress
While managing blood sugar was the primary focus, I also recognized the importance of sleep and stress management in supporting my overall health. Poor sleep and high stress can exacerbate insulin resistance, so I made it a priority to get 7-8 hours of quality sleep each night and incorporated mindfulness practices into my daily routine.
I started meditating for 10-15 minutes each morning and practiced deep breathing exercises throughout the day to manage stress. Over time, I noticed a profound improvement in my mental clarity, mood, and overall sense of well-being. The connection between stress, sleep, and blood sugar regulation is clear—by managing stress and prioritizing rest, I was able to support my body’s ability to balance insulin and maintain steady blood sugar levels.
Incorporating stress reduction into your daily routine is essential for managing blood sugar and improving mental health. For a simple and practical guide, check out our Mood-Boosting Foods eCookbook, featuring stress-reducing recipes that also support blood sugar balance.
My Results: Improved Mental and Physical Health
After four months of following these steps—taking inositol, drinking apple cider vinegar before meals, walking after meals, eating my food in a strategic order, and managing stress—I was thrilled to see that my A1C had dropped from 5.8 to 5.4. Not only did this put me out of the prediabetic range, but it also had a noticeable impact on my mental health.
My energy levels became more stable, and I no longer felt like I was riding a rollercoaster of fatigue and brain fog. My mood improved, and I felt more emotionally balanced, with less anxiety and irritability. Looking back, it’s clear that managing my blood sugar and improving my insulin sensitivity had a profound impact not just on my physical health but also on my mental well-being.
Final Thoughts
If you suspect that you might be insulin resistant or have been diagnosed with prediabetes, it’s essential to take proactive steps to manage your blood sugar. Doing so not only lowers your risk of developing type 2 diabetes but can also lead to significant improvements in your mental health and overall quality of life.
For me, simple changes like adding inositol, drinking apple cider vinegar, eating food in a specific order, and managing stress made all the difference. These strategies helped me reduce my A1C and regain control of my mental health. I encourage anyone in a similar situation to explore these methods in consultation with a healthcare professional—you might be surprised by how much better you can feel, both mentally and physically.
If you’re ready to take a holistic approach to your health, I offer personalized therapy sessions that integrate nutrition, lifestyle, and mental well-being. Together, we’ll create a plan to support your emotional health and long-term vitality.
Book an Intake Appointment Today »
Or, check out our Mood-Boosting Foods eCookbook- filled with practical tips to nourish your body and mind with every meal.
Let’s Keep The Converation Going
Did you know that balancing your blood sugar can support both your physical health and mental wellness? Feel free to share your thoughts or questions in the comments below—I’d love to hear from you.
Written By: Reynelda Jones, LMSW-C, ADS, CIMHP
CEO and Lead Therapist, A Solution B
With assistance from AI
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