Woman's World

Doctors Reveal How To Lower Your Blood Sugar Fast With Natural Remedies

Rachel Cosma — Wed, 08 Apr 2026 17:00:53 +0000

Whether you’re among the millions of Americans living with diabetes, prediabetes or simply trying to keep your glucose levels in check, there are science-backed steps that can help bring your numbers down and decrease insulin resistance. That’s why we’ve rounded up the best expert-backed tips on how to lower your blood sugar.

But first, an important note: “You don’t develop high blood sugar overnight, and it won’t reverse overnight either,” says Vanita Rahman, MD, clinic director at the Barnard Medical Center and a board-certified lifestyle medicine physician. That said, “there are things you can do right now that begin to shift your body in the right direction, and you may start to feel the difference within hours.”

Why high blood sugar matters

When blood sugar stays elevated too long, the consequences go beyond low energy and brain fog. “Over time, high blood sugar can damage blood vessels and nerves,” says Dr. Rahman. “That’s what increases the risk of developing complications like vision changes, nerve damage, kidney problems, heart disease and even stroke.”

A fasting glucose reading below 100 mg/dL is generally considered healthy. Readings of 100 to 125 mg/dL are elevated (prediabetes), and 126 mg/dL and above is high (diabetes). Ask your doctor for a fasting blood sugar test or A1C test—which measures your average blood glucose levels over three months—to see where you stand.

How to lower your blood sugar fast

Walk after eating

“Physical activity helps your muscles use blood sugar for energy, which brings levels down,” says Dr. Rahman. Walking within 30 minutes of eating can noticeably blunt post-meal blood sugar spikes, research in Nutrients suggests. Even short bursts of two to five minutes of light activity make a difference.

Save carbs for last

A study in Diabetes Care found that eating vegetables and protein before carbohydrates lowers post-meal blood sugar spikes by as much as 40 percent within the first hour. Fiber and protein help slow digestion and prevent your glucose levels from surging.

Cut back on dietary fat

“Fat interferes with insulin,” says Dr. Rahman. So it’s no surprise that low-fat meals produce significantly lower glucose spikes within 30 to 60 minutes compared to high-fat meals.

Sip apple cider vinegar (ACV) before meals

Shawn Rowland, MD, founder of Jase Medical, says this “can help stabilize blood sugar levels after eating,” especially for people with diabetes. He recommends diluting one to two tablespoons of ACV into a glass of water and drinking it before eating, especially if you’re having carb-heavy fare.

Eat more leafy greens

Leafy greens and non-starchy vegetables like spinach, kale, broccoli and cauliflower are lower in carbohydrates and high in fiber. “If you start your meal with salad or leafy greens, that will slow down the absorption of carbohydrates you eat later,” says Hana Kahleova, MD, PhD, MBA, director of clinical research at the Physicians Committee for Responsible Medicine.

Add legumes

Beans, peas and lentils are all packed with beneficial fiber and protein. Dr. Kahleova recommends starting with about a quarter cup daily and building to a cup a day once your body adjusts.

Focus on whole grains

Brown rice, millet and farro are lower on the glycemic index than refined grains like white bread. Pair them with vegetables and legumes as part of a balanced diet to further blunt the glucose impact.

Drink more water

As for beverages, water can help balance blood sugar within one to two hours by flushing excess sugar from the blood, explains Trista Best, RD, at Balance One Supplements. Green tea, cinnamon tea, black tea and fenugreek tea may also help with managing blood sugar levels over time.

Supplements worth discussing with your doctor

Several natural supplements show promise in helping to lower blood sugar, including berberine, alpha-lipoic acid, cinnamon extract, magnesium and chromium. However, “certain ingredients may interact with diabetes medications or lead to blood sugar levels that drop too low,” cautions Gail Clifford, MD, medical consultant at ARRC LED. Always consult your healthcare provider before starting any new supplement.

Habits that help lower your blood sugar long term

Beyond dietary changes, there are easy lifestyle habits that can help lower your blood sugar. Functional medicine physician Shivani Amin, MD, recommends the following:

Eating every three to four hours
Filling up on protein and fiber
Managing stress through meditation, yoga or breathwork
Getting enough sleep: “Aim for 7-9 hours of uninterrupted sleep each night to help maintain hormonal balance and blood sugar stability,” she adds

Timing matters too. Dr. Kahleova’s research shows that eating your largest meal at breakfast rather than dinner leads to better blood sugar outcomes.

The bottom line on how to lower your blood sugar

Quick changes can help, but lasting results come from consistency. As Dr. Rahman puts it: “Give it your full effort for 12 weeks. Your body will thank you.”

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Taking Metformin? Make These 4 Food Swaps To Maximize Your Results

Cailey Griffin — Fri, 27 Mar 2026 15:06:27 +0000

If you’ve recently started taking metformin—wheter to help balance your blood sugar or aid weight loss—you’re already taking an important step toward better health. But did you know that certain everyday foods could be making side effects like nausea, bloating or diarrhea worse? The good news: A few simple food swaps can help you feel so much better, without having to give up flavor or satisfaction. We spoke to an expert who shares exactly which foods to avoid while taking metformin and what to eat instead for smoother digestion and steadier blood sugar.

What is metformin?

Metformin belongs to a group of drugs called biguanides, which help lower blood sugar, explains Daniel Atkinson, MD, clinical lead at Treated. So how does metformin keep your blood sugar on track? Dr. Atkinson says it works in three key ways:

Reducing how much glucose the liver produces
Improving insulin sensitivity by making muscle cells more sensitive to insulin so they can absorb sugar from the bloodstream more easily
Decreasing how much sugar is absorbed in the gut during digestion

Common metformin side effects

Not everyone who takes metformin will experience side effects, but if you do, Dr. Atkinson says they may include:

Nausea or vomiting: Metformin can increase levels of serotonin in the gut, which may signal the brain to trigger feelings of nausea and, in some cases, vomiting, explains Dr. Atkinson.
Diarrhea: The medication can affect how waste moves through the intestines and the gut microbiome, which may lead to diarrhea, adds Dr. Atkinson.
Loss of appetite: Metformin may boost levels of a hormone called GLP-1, which helps signal to the brain that you’re full, potentially reducing appetite, says Dr. Atkinson.

4 foods to avoid while taking metformin—and what to eat instead

While metformin does the heavy lifting when it comes to managing blood sugar, what you eat can make a real difference in how you feel—and of course, how effectively you can lower your glucose levels. Certain foods may trigger or worsen side effects and even stall your health efforts, but the right swaps can help you feel your best.

Generally speaking, you’ll want to scale back on high-fat, processed foods and focus on balanced meals that include lean protein, healthy fats (like olive oil), fruits and vegetables. And of course staying hydrated is important, too. Here’s more on what foods to avoid and what to enjoy instead while taking metformin:

Trade sugary foods for low-glycemic fruit

“You take metformin to lower your blood glucose levels, so it makes sense to avoid anything with a high sugar content while you’re using it,” explains Dr. Atkinson. “If you do eat food high in sugar, such as cakes or fizzy soft drinks, while using metformin, your body can ferment the sugar and cause side effects like bloating or gas.”

Swap: Dr. Atkinson recommends choosing lower–glycemic (sugar) index foods that won’t aggravate metformin side effects, such as fruit. Options like blackberries and raspberries are a great addition to smoothies or snacks and can also help boost your fiber intake.

Trade fried foods for baked fare

“Any type of fried foods such as chicken, potato chips, fried donuts [or] pastries require your body to produce a large amount of bile to help break them down,” says Dr. Atkinson. “Metformin blocks bile from being reabsorbed, which means it can be present in the GI tract in higher amounts and cause symptoms like diarrhea.”

Swap: Replace fried foods for whole or baked options that are easier on the stomach, Dr. Atkinson suggests. For example, instead of barbecue potato chips, try making kale chips by baking or air frying kale with your favorite seasoning to keep the crunch while adding more nutrients.

Trade foods containing karela for herbal seasonings

“Karela, or bitter melon, is often used to enhance the flavor of curries [spiced sauces],” says Dr. Atkinson. “It’s also used for making tea or can be served as a juice. But you should avoid it if you’re using metformin, as it can reduce fasting glucose levels. In combination with the medication, it can make diabetes harder to manage.”

Swap: Karela has a bitter taste and is commonly used in South Asian and Caribbean cooking, often in curry or stir-fry dishes. Instead, consider using herbs or vegetables like spinach or parsley to add fresh flavor and texture without further lowering blood sugar levels.

Trade alcohol for mocktails

“The relationship between alcohol and metformin can be a little complex,” says Dr. Atkinson. “On one hand, alcoholic drinks are often high in sugar, and fizzy alcoholic drinks might make any gastrointestinal side effects you get from metformin worse. But alcohol can also reduce blood sugar, particularly in people with diabetes, and can potentially lead to hypoglycemia when you drink it on an empty stomach while taking metformin.”

Swap: Dr. Atkinson recommends opting for alcohol-free drinks that are also low in sugar instead of alcohol. Try making a simple mocktail with fresh fruit, herbs and sparkling water for a refreshing, lower-sugar option.

The bottom line on foods to eat and avoid on metformin

Taking metformin is a powerful step toward better health—and pairing it with the right foods can help you feel even better. By making a few simple swaps, you’re not just managing side effects; you’re supporting your body in a way that helps metformin work its best.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Have Scientists Found a Type 1 Diabetes Cure? Breakthrough Works in 4 Weeks

Allison Nemetz — Sat, 21 Mar 2026 01:00:09 +0000

If you or someone you love has been diagnosed with type 1 diabetes (T1D), a genuine miracle is on the horizon: a type 1 diabetes cure. Newly released findings show that all 10 initial participants enrolled in a University of Chicago treatment trial—who’d had the disease, on average, for 33 years—had nondiabetic bloodwork and were completely off insulin in four weeks.

“Do you know how fast that is?” asks Devin Holt, CRNA, founder of Crushing T1, an online platform that raises awareness for cure-focused research. “One of the most amazing parts about this trial, besides the fact that they’re curing people of type 1 diabetes, is how quickly they’re curing them.”

Keep reading to find out what the treatment entails, how to get into future studies and what ordinary folks can do to speed the race to a long-term cure.

How the type 1 diabetes cure works

The nutshell version: Patients are infused with immunosuppressive drugs and matched to a deceased organ donor (a process that can take months). Next, they get an anti-rejection medication called tegoprubart, according to lead researcher Piotr Witkowski, MD, PhD, Director of the Pancreas and Islet Transplant Program at UChicago. Patients then receive a transplant of donor islet cells, which are special insulin-producing beta cells found in a healthy pancreas.

“I had my transplant on January 13,” former type 1 diabetic Katie Beth Hand, 39, reveals on TikTok, where she’s documenting her journey as the ninth patient in the trial. “They took me to a procedure room, gave me a medication in my IV to make me feel very chill, and then numbed up the side of my abdomen. I was awake the entire time.” A surgeon inserted a tube into her liver to deliver the islet cells. “It took about an hour.” It was such an easy process, “I was wishing they’d let me bring my Kindle!”

Why the new treatment is ‘running laps’ around the competition

Islet cell transplants aren’t new. The difference maker is tegoprubart, which is made by Eledon Pharmaceuticals. When scientists explain tegoprubart, it goes over our heads. But Hand, an Arkansas mom of four, has a knack for helping folks understand. Tegoprubart, she says, “protects islet cells without suppressing your immune system as a whole. And it also doesn’t have any yucky side effects that traditional immunosuppressants have.”

That means no tremors, headaches, confusion, high blood pressure, hair loss, toxicity to islet cells t or kidney damage. In fact, Eledon reports that their drug has shown zero toxicity. The next phase of testing will be on type 1 diabetics with kidney dysfunction—a huge step forward, given that other anti-rejection drugs are very hard on the kidneys.

Will this benefit people with type 2 diabetes? This treatment addresses an autoimmune-triggered form of the disease, “so it wouldn’t work for someone that has type 2 diabetes,” says Hand.

Hand will continue to travel to Chicago for infusions of tegoprubart every 21 days, and will likely have to take the drug lifelong. But it’s worth it. “I have no side effects,” she posts. “I feel really good. I have lots of energy.” She says she wouldn’t even know she was on the drug except that her blood sugar has improved so drastically. “Because of that, I actually feel better than ever!”

Her A1C levels, a key marker of diabetes, dropped from 7.5 before her transplant (in the diabetic range) to 5.7 after four weeks and 5.3 today. She’s well into the normal, nondiabetic range. Researchers call this a “functional cure.”

According to Holt: “Eledon is literally running laps around everybody on the race to cure type one diabetes!”

How you can help make this type 1 diabetes cure available sooner

While testing is still in early stages with more trials and red tape ahead, Eledon CEO David-Alexandre C. Gros, MD, says the company plans to meet with the FDA later this year about a path to getting tegoprubart on the market.

And we don’t have to sit idly by. Hand is passionate about one way people can help speed the process: supporting the Islet Act. This legislation would reclassify donated islet cells as an organ rather than a drug, a subtle difference allowing for significantly more research. “Instead of taking 10 or 12 patients, they’d be able to do 50 or more,” Hand shared. “It would give a lot more data and make things move much more quickly.”

Reclassification of islet cells would also make insurance more likely to cover the cost of this potential cure for type 1 diabetes. Hand encourages everyone to email their senators, especially those on the senate health committee, and ask them to vote for the Islet Act. “We have a functional cure for diabetes,” she says. “Let’s make it [available and] affordable for everybody.”

How can people get into future trials?

As word of the Eledon trial spreads, researchers are working through a flood of applications. But they’re still accepting new ones—and yours could be next. The trial is currently open for adults ages 18 to 65 with type 1 diabetes. Find more information on the website of lead researcher Dr. Witkowski. If you think you qualify, click the “Enroll Here” button to start the process.

A final word of hope for the T1D community

For those who have spent years counting carbs, pricking fingers and losing sleep over midnight lows, the success of the Eledon trial brings the dream of a cure closer than ever to becoming a reality. Whether you’re a patient, a caregiver or just a supporter, your voice in advocating for the Islet Act can help bridge the gap between “one day” and “today.”

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

5 Surprising Metformin Benefits Beyond Blood-Sugar Control

Cailey Griffin — Mon, 02 Mar 2026 18:30:53 +0000

What if the medication you’re taking for blood sugar control could also protect your vision? New research reveals a surprising connection between metformin and eye health—and doctors say vision support may not be the only bonus benefit. If you have type 2 diabetes or prediabetes, you’ve likely heard of this prescription medication. In fact, according to UC Health, an estimated 200 million people worldwide take it to prevent or treat type 2 diabetes. While it’s best known for helping manage blood sugar, our experts say the potential benefits of metformin extend far beyond diabetes control. Here’s what you need to know.

What is Metformin?

“Metformin is a medication that is used as a first-line treatment for type 2 diabetes,” says Jennifer Chung, MD, a board-certified internist and former primary care physician with more than a decade of clinical experience. “It works by several mechanisms, mainly through decreasing the production of glucose by the liver, reducing the absorption of glucose from the intestinal tract and increasing insulin sensitivity.”

Lynn Westphal, MD, board-certified ob-gyn and Medical Director at Musely, says metformin is usually very safe for most people. (The most common side effects are GI upset.) However, she notes that it may not be a good fit for those with serious kidney problems or for people with advanced liver disease.

A word of advice: “Be sure to take a multivitamin that contains vitamin B12 with metformin, otherwise [the medication] can cause B12 deficiency,” adds Jacob Teitelbaum, MD, author of From Fatigued to Fantastic.

Dr. Westphal emphasizes that the medication should always be taken under a doctor’s guidance with proper monitoring.

New research on metformin benefits for eye health

With age often comes changes in vision, including an increased risk of age-related macular degeneration, (AMD). The condition will affect an estimated 200 million people globally this year, according to Eye Health Central.

“Age-related macular degeneration is a common eye condition in adults over 50 years old,” explains Dr. Chung. “It is due to a combination of factors such as aging, genetic risk and environmental risk factors that lead to gradual damage, or degeneration, of the macula. The macula is the part of the retina that is responsible for sharp, central vision. Damage to the macula leads to blurry vision and difficulty seeing details directly in front of you.”

A new study published in BMJ Open Ophthalmology followed more than 2,000 adults over age 50 living with type 2 diabetes for five years. Researchers took retinal images at the start and end of the study, and found those taking metformin had a 37 percent lower risk of developing a more advanced stage of age-related macular degeneration.

Eve Elizabeth K. Pennie, MD, a general practitioner and clinical research professional with experience in epidemiology and clinical trial management, says the study findings point to a protective association between retinal health in people living with diabetes and taking metformin.

Why? Dr. Pennie explains that metformin has anti-inflammatory and antioxidant effects that may help protect the cells in the back of the eye from damage caused by long-term high blood sugar and harmful molecules that build up in the body over time. She says it can also improve blood vessel function, which may enhance circulation to the eyes, reducing damage linked to poor blood flow.

4 other surprising metformin benefits

Better eye health is not the only health benefit you may experience when taking metformin. Dr. Westphal says other potential benefits include:

Heart protection

Metformin has been linked to a lower risk of cardiovascular events, such as heart attacks, in people living with diabetes.

“Cardiovascular protection may be due to anti-inflammatory effects, improved endothelial function and favorable effects on lipid profiles,” Dr. Westphal explains.

Weight stabilization

The drug may support modest weight loss by helping the body use insulin more efficiently and, in some people, curbing appetite, explains Dr. Westphal. Better insulin sensitivity can help reduce fat storage and stabilize hunger cues.

Healthy aging

Dr. Westphal says there’s growing interest in whether metformin could play a role in healthy aging. Scientists are studying how it activates AMPK, a cellular “energy sensor,” and how it supports mitochondrial function, meaning how efficiently our cells produce energy. Researchers are also examining its effects on inflammation, since energy regulation and inflammation are closely linked to the aging process.

Lower cancer risk

Some observational studies have linked metformin use to lower rates of certain cancers, possibly because the medication lowers insulin and helps keep blood sugar and metabolism more stable, Dr. Westphal explains. She adds that scientists are still studying this connection.

If you’ve recently been prescribed metformin or are considering starting it, there’s good reason to feel optimistic. This widely used, well-studied medication may support your health in a multitude of ways.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Brain Fog After Eating? A Blood Sugar Spike Might Be Hurting Your Memory

kmastrocola — Fri, 06 Feb 2026 00:00:51 +0000

It makes sense that heart health and brain health are closely linked—after all, the same blood that feeds our heart also nourishes our gray matter. Still, we were surprised to learn that a new study in Diabetes, Obesity and Metabolism suggests that bigger blood sugar spikes after eating may increase the risk of developing Alzheimer’s disease. Keep reading as a leading dietician helps us understand why this may be—and shares the simple steps we can take to curb the symptoms of a blood sugar spike.

The surprising link between a blood sugar spike and Alzheimer’s disease

What exactly did the study reveal? “These post-meal spikes may be more harmful to brain health than fasting blood sugar or insulin levels, which were not directly linked to increased risk,” says dietitian Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet and Dodge Type 2 Diabetes, who was not involved in the study.

“While post-meal glucose spikes were not associated with brain shrinkage, researchers believe their effects on the brain may be driven by inflammation, oxidative stress or damage to tiny blood vessels,” she continues. “This research points to the importance of maintaining steady blood glucose levels throughout the day—especially after meals—rather than just focusing on fasting readings to protect long-term brain health.”

4 blood sugar spike symptoms to watch for

Post-meal glucose spikes aren’t always obvious, reveals Palinski-Wade. “The easiest way to see how meals affect your blood sugar is to check it before and after eating, especially if you have diabetes or trouble managing glucose.” That can be done with a blood glucose meter and a simple finger prick, or a continuous glucose monitor (CGM). Here, she points out a few common symptoms of a blood sugar spike:

Fatigue
Increased thirst
Frequent urination
Brain fog or difficulty thinking

4 Easy ways to prevent blood-sugar spikes

When it comes to preventing drastic spikes in blood glucose post-meal, it’s important to focus on a few key factors, says Palinski-Wade.

Opt for the right kind of carbs

“Eating too many carbohydrates at once can cause a [blood sugar] spike, especially if they’re refined or simple,” she explains. “When choosing carbohydrates, focus on slow-digesting, fiber-rich options like oats, beans or lentils. Pair them with lean protein, healthy fats and extra fiber—such as chicken or fish with olive oil, nuts or vegetables—to help keep blood sugar steady.”

Take a 10-minute stroll

“After a meal, engaging in movement, such as going for a brisk walk, can be a great way to help reduce post-meal blood sugar spikes,” Palinski-Wade confirms. Indeed, timing is everything: A study in the journal Scientific Reports shows that taking a 10-minute walk right after a meal drastically lowered high blood sugar levels, even more so than people who took a walk at another time of day.

Grab your water bottle

Staying hydrated is also essential to managing glucose levels, notes Palinski-Wade. “Incorporate plenty of water throughout the day and with meals to promote portion-control, satiety and glucose balance.”

Curb stress levels

You already know that stress is a major culprit behind a slew of chronic conditions, from heart disease to metabolic disorders. Unfortunately, we can now add blood sugar spikes to that list.

In a study in Diabetic Medicine, people who took on a stressful task showed much higher blood glucose levels afterward than when they weren’t stressed. Findings like these add to growing evidence that stress-melting strategies, from deep breathing to mindfulness, can help you better manage your blood sugar.

The bottom line on blood sugar spikes and brain health

The good news is that taking small steps (literally, in the case of a 10-minute walk!) like drinking more water and choosing smart food pairings can help curb post-meal blood sugar spikes, protecting both your heart and brain health.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Doctors Say Your Butt Shape Could Signal Hidden Diabetes Risk

kmastrocola — Wed, 14 Jan 2026 02:30:39 +0000

What does your butt shape say about your health? No, that’s not a trick question. A new British study suggests that the shape of your glutes—not just the size or fat content—may hint at overall metabolic health. That’s largely because it’s one of the biggest muscle groups, a metabolic engine of sorts, that may signal how well your body handles energy, stores fat and responds to aging, inactivity or chronic conditions like diabetes. Keep reading as a top doctor breaks down the study’s findings and weighs in on what these “glute clues” really mean for your overall wellbeing.

The link between butt shape and health

This new study suggests that changes in the shape of your gluteus maximus muscles (aka butt!)—rather than muscle size or fat deposition alone—may reflect underlying metabolic health, confirms double board-certified Internal Medicine and Obesity Medicine physician Richele Corrado, DO, who was not affiliated with the study.

As you might expect, higher fitness levels were closely associated with healthier butt shape. But you may be surprised by at least one measure of that fitness. “People who were more physically active and had greater grip strength showed preservation of muscle shape in their glutes,” explains Dr. Corrado, suggesting the healthiest butt shape is one that’s, unsurprisingly, rounder and stronger. On the other hand, “aging, frailty and long periods of sitting were linked to muscle thinning [in the glutes].” Translation: A butt that’s flatter, weaker and less full means your overall health could be suffering.

Why butt shape is so important

Simply put, the gluteus maximus lives up to that mighty, almost gladiatorial, name: As the body’s “caboose,” it helps us stay mobile, supports our everyday functioning and is central to our metabolism.

“The glutes matter for health not just because of the muscle itself, but because they reflect how the body stores fat,” says Dr. Corrado. “Fat stored safely in the hips and thighs (called gluteofemoral fat) is protective, lowering the risk of insulin resistance, type 2 diabetes and heart disease, while excess fat in the abdomen, liver or inside muscle increases metabolic risk.”

Genetics partly determine lower-body fat storage, but lifestyle, activity and muscle quality also play major roles, she explains. “Changes in gluteal muscle shape or quality—like thinning, shrinkage or fat infiltration—may therefore provide clues to broader metabolic health and how the body handles extra energy over time.”

What butt shape may predict about women’s health

Interestingly, the study also uncovered clear differences between men and women, highlighting how metabolic risk can vary by sex:

Men with type 2 diabetes showed thinning and shrinkage of gluteal muscles, associated with frailty.
Women with type 2 diabetes showed enlarged gluteal muscles, primarily due to fat infiltration.

These differences may indicate important variations in muscle composition and early metabolic risk, though further research is needed, Dr. Corrado points out. So while a strong butt is healthy, one that’s enlarged could be an early warning sign of diabetes.

The bottom line on… the shape of your bottom

As with anything when it comes to health, the story this study tells is a bit more complex than it might seem at first blush. “The bigger takeaway is that muscle quality—and where the body stores fat and its fat capacity—are shaped by genetics, activity level and lifestyle,” says Dr. Corrado. “These factors influence metabolic risk in ways that body weight alone can’t capture, reinforcing the fact that weight isn’t always a good measure of health.”

The good news: Physical activity helps across all genetic backgrounds, she assures. (Discover our best glute exercises.) “Regular movement and strength training improve muscle quality, support healthier fat storage and help the body use blood sugar more effectively.

Even small changes—like sitting less, getting up a few times a day to move around and building and maintaining muscle—can help offset genetic risk factors and improve your metabolic health,” Dr. Corrado concludes.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

The Best Time to Take Metformin to Reduce Side Effects and Balance Blood Sugar Fast

Cailey Griffin — Thu, 11 Dec 2025 21:00:20 +0000

Learning that you have prediabetes or type 2 diabetes can be overwhelming, even though both conditions are extremely common. The CDC notes that over 38 million adults in the United States have diabetes, and most cases fall into the type 2 category. And about 98 million people have prediabetes, meaning their A1C level (an indication of average glucose levels over the last couple of months) is elevated but not yet in the diabetes range. Lifestyle changes can play a big role in managing blood sugar, but many people are also prescribed medication such as metformin. If you’re taking the med for the first time, you may already be wondering about the best time to take metformin. We asked experts to explain how the right timing can minimize unwanted side effects and maximize your results.

What is metformin?

“Metformin is an oral medication used to treat type 2 diabetes and also prediabetes,” says Frank Dumont, MD, Executive Medical Director at Virta Health. “It is one of our older and most commonly used medications for type 2 diabetes, considering its relative safety.”

The drug essentially helps the body use insulin more effectively, says Jeffrey Chester, DO, medical director at The Ohana. “Insulin is a hormone. It helps move sugar from the bloodstream to the cells.” Dr. Dumont notes that metformin also signals the liver to produce and release less glucose, which helps keep blood sugar in a healthy range.

More recently, metformin tablets are being prescribed off-label to help with weight loss and health conditions such as polycystic ovary syndrome (PCOS) as well.

The 2 main types of metformin

People tend to talk about metformin as one medication, but there are several different forms of the drug used to treat high blood sugar.

“Metformin is available in an immediate release (IR) form, where the medication is more quickly absorbed into the bloodstream and also goes away more quickly, and also in a number of extended release (ER) formulations, where the medication is more slowly released within the gut and more slowly taken up into the bloodstream,” says Dr. Dumont.

The different metformin versions have different dosing schedules. “The immediate release version needs to be taken two times per day for most people in order to keep the medication at a good level throughout the day and night. But the extended release versions only need to be taken once per day,” says Dr. Dumont.

The best time to take metformin depends on the type

Dr. Dumont says the best time to take metformin depends on whether you’re prescribed the IR or ER version. He breaks down how the daily dosing differs between the two:

Best time to take metformin IR (immediate release)

Because IR metformin is taken twice a day, the goal is to space the doses so blood levels in the body stay steady. Ideally, that means taking your two doses for the day about 12 hours apart. But because IR can be hard on the stomach, many people end up taking it with food instead of sticking to an exact 12-hour schedule.

“Most people take the IR version with breakfast and again with dinner,” says Dr. Dumont. “Taking metformin IR with [those two meals] can help to lessen the gut side effects.”

Best time to take metformin ER (extended release)

“The situation with the ER version is a bit different,” Dr. Dumon explains. “Since metformin ER tends to cause fewer gut side effects, it is less important to take it with food in order to avoid side effects. That said, metformin ER is better absorbed when it is taken with a meal. Since the evening meal is generally larger, a lot of patients take the ER version with dinner.”

Dr. Dumont also says some people prefer timing their dose of metformin extended-release tablets as a way to lessen symptoms. “With the ER version, although taking it with a meal is less important than it is for the IR version, it still might help to decrease side effects,” he notes. “Some individuals preferentially take the metformin ER at night so they can sleep through mild side effects rather than being troubled with them during the day.”

Consistency is key

Dr. Dumont adds that the most important factor (regardless of what type of metformin you take) is consistency: taking metformin with a meal and choosing the same meal or meals every day, whether that’s breakfast, lunch or dinner.

And what happens if you accidentally miss a dose? Take it as soon as you can, unless it’s close to the time for your next pill. In that case, skip the missed dose and just continue with your normal schedule.

Which type of metformin should you take?

Talking to your doctor or a healthcare professional is the best way to determine which type of metformin is right for you. Dr. Dumont says a few key factors that may influence that decision are side effects and dosing.

Metformin ER causes fewer gut side effects because it’s released more slowly into the gut, making it a good choice for someone worried about irritation. And if fitting a medication you need to take more than once a day into your routine feels inconvenient, the ER version may be a better fit.

Metformin side effects to watch for

Dr. Dumont says that most people who take metformin can tolerate it well, especially when they start with a lower dose and increase it gradually. Still, some people will notice side effects. He says the most common side effects of metformin have to do with irritation in the gut and can include:

Bloating
Diarrhea
Gas
Nausea
Stomach discomfort or pain
Vomiting

He adds that metformin can also lead to a vitamin B12 deficiency, which is why doctors often suggest taking a vitamin B12 supplement if you’re on metformin. If you’re concerned about these side effects or already experiencing them, taking your metformin at the right time as noted above can help minimize GI upset. (Read here for the signs that metformin is working.)

Small timing tweaks can make a big difference

By working with your doctor to find the right type of metformin and timing for your needs, you’re taking an active role in your health. And that’s something to feel good about.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

GLP-1s Can Reverse Prediabetes for 95% of Us—and Speed Weight Loss in Women

Allison Nemetz — Sun, 02 Nov 2025 16:00:34 +0000

An astonishing fact about the GLP-1 meds that are helping millions lose weight: Tirzepatide, the active ingredient in Mounjaro and Zepbound, has the power to stop prediabetes in its tracks for 99 percent of us, per a study in the New England Journal of Medicine. Though the effect rarely makes headlines, it could prevent devastating diabetes-related health problems for millions, says Louis J. Aronne, MD, who was part of the research team.

“I recently spoke at the European Association for the Study of Diabetes, and I joked they’ll have to switch to ‘Study of Prediabetes,’” says Dr. Aronne, director of the Comprehensive Weight Control Center at Weill Cornell Medicine. “There’s not gonna be many people with diabetes left.” Keep reading for the latest on the life-changing—and life-saving—benefits of GLP-1s for prediabetes.

What exactly are GLP-1 drugs?

Mounjaro and Zepbound, along with Ozempic and Wegovy, are part of a new wave of prescription injectable diabetes and obesity medications that mimic the hormone GLP-1, keeping levels up to 1,000 times higher than normal. This leads to radically reduced hunger and improved blood sugar control, says Dr. Aronne, which makes weight management far easier. So it’s no surprise that among the many benefits of GLP-1 drugs, rapid weight loss gets virtually all the hype. But that may soon change.

GLP-1 weight loss and health benefits for nondiabetics

Dr. Aronne has been part of multiple studies on GLP-1s, including the SURMOUNT-1 trial designed to see how well combining lifestyle changes and tirzepatide works in people on the verge of diabetes. The results? Over 176 weeks, those getting coaching and taking 15 mg of tirzepatide lost 19.7 percent of their body weight, 99 percent stayed diabetes-free and 95 percent reverted to normal blood sugar. Those given coaching and a placebo lost just 1.3 percent and 13 percent developed diabetes.

“It’s an unbelievable potential benefit because so many severe diseases [like cardiovascular disease, liver disease and chronic kidney disease] are associated with diabetes,” says Dr. Aronne. It can spare people the pain of diabetic neuropathy and diabetes-related vision problems. Dr. Aronne notes that diabetes is also a leading cause of amputation.

And while not specifically related to diabetes, in a new study in JAMA Oncology on more than 43,000 people, GLP-1 users were 17 percent less likely to get any cancer and women were 47 percent less likely to develop ovarian cancer.

Can GLP-1s cure tiredness too?

They might! For many, a lifetime of roller-coaster blood sugar levels causes the hormone insulin to stay chronically high. “What we think may be happening is that high insulin traps calories in fat cells,” says Dr. Aronne. That leaves us essentially starved for fuel. But as GLP-1s improve blood sugar, insulin drops, “and we’re able to mobilize those calories.” It means more fuel and energy. “People often say they’ve never felt better.’”

Women may lose more weight than men

Dr. Aronne notes that tirzepatide in Zepbound and Mounjaro works on GLP-1 plus an extra hormone called GIP, making it more potent than the semaglutide in Wegovy and Ozempic. But women don’t need to worry about that, because (for once!) we have a slimming advantage.

In one large trial, “women on Zepbound lost 23 percent of their body weight while men lost 18 percent,” says Dr. Aronne. And in a separate finding, “with Wegovy, women lost 18 percent and men 11 percent.” In other words, both drugs are incredibly effective for women, so your doctor can prescribe whichever you can get at the best price.

Why GLP-1 costs should drop in the future

GLP-1 drugs are often not covered by insurance for either prediabetes or weight loss, and cost $499 a month out of pocket. Dr. Aronne says that as studies continue to show their impact on weight-related conditions like diabetes and heart disease, “it’s just a matter of time until insurance companies make changes.” Plus, he says a GLP-1 pill on the horizon should make GLP-1s cheaper to distribute.

Are GLP-1s worth it in the meantime? Talk to your doctor, of course. But women like Laurie Bono, 58, say the answer is a resounding yes. “Knowing how good I feel now,” she says, “I’d be willing to work three jobs to pay for these meds.”

GLP-1 success: Laurie Bono reversed her prediabetes

Just two years ago, Laurie was in so much pain, “I wanted to cry every day as I got out of bed,” shares the Boston-area customer service manager. Testing revealed she had prediabetes and inflammation throughout her body.

She was told losing weight was key. Since diets had stopped working for her after menopause, she asked about GLP-1s. “The process took awhile, but once I started, I felt a difference right away. I suddenly had to plan to eat, otherwise I’d forget.” She shed 14 pounds that month.

Laurie began meeting with a nutritionist, determined to form habits that’d keep her weight healthy if she could no longer afford the meds. “I started emphasizing protein, but I never gave up carbs,” she says.

She lost 55 pounds on a GLP-1

As her pain and a lifetime of tiredness began to lift, she added three weekly strength-training classes to help prevent muscle loss. “I can’t believe how much I love it,” she shared. As she got physically stronger, she says her mood improved and she became mentally stronger too.

Laurie steadily lost 55 pounds and feels reborn. Her prediabetes is long gone. She’s looking forward to a happy, active future. “I’ve done a lot of great things in my life, having my children being number one, but taking Zepbound is right up there,” she laughs. “It’s one of the best things I’ve ever decided to do. I feel amazing!”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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You Can Get a Free A1C Test This Month To Screen for Diabetes—Here’s How

Cailey Griffin — Sat, 01 Nov 2025 15:00:34 +0000

With prediabetes on the rise, a simple A1C blood test reveals exactly where your blood sugar sits and whether you’re heading toward type 2 diabetes before you have a diagnosis. The catch? Financial and insurance barriers have kept some women from getting tested regularly. But here’s some good news this National Diabetes Awareness Month: You can get a free A1C test. We spoke with leading doctors to learn what your A1C measures, simple strategies to lower your diabetes risk and where to get screened for free.

What is A1C?

“A hemoglobin A1C test measures the average blood sugar level in a person’s body over a three-month period,” says Jennifer Brown, MD, a dual board-certified physician in family medicine and obesity medicine. “A1C is reported as a percentage; the higher the A1C percentage, the more sugar molecules that are attached to hemoglobin proteins.”

Think of your A1C as a snapshot of how your daily habits are affecting your overall metabolic health. “A1c test verifies whether a patient’s daily decisions actually translated to sustained blood sugar control, or if they need better control with diet and/or medication,” adds Austin Shuxiao, MD, founder of a mobile IV company in NYC. It’s an important screening tool to help diagnose diabetes and prediabetes.

How to get a free A1C test

“Those living with diabetes should have an A1C test every three to six months as part of their diabetes management plan,” says Dr. Brown. “Those with prediabetes should have an A1C test done yearly. Healthy adults should be screened for diabetes with an A1C every three years.”

Financial barriers can sometimes make regular screening difficult, but there are free A1C test options available. In fact, the American Red Cross is offering free A1C tests during Diabetes Awareness Month, this November, for people donating blood through the Red Cross who haven’t had an A1C test in the past 12 months.

Per the organization, the initiative is already making an impact. “Since March, the Red Cross has provided approximately 550,000 A1C screenings, notifying 145,000 individuals about concerning results,” according to a statement by the Red Cross.

Other resources that may offer free A1C tests

Community health centers: “Community health fairs, health centers and health departments occasionally offer free A1C screenings,” says Dr. Brown. Check with yours to find out when they’re next offering free tests.

Pharmacies: “Many pharmacies offer free or low-cost A1C testing at certain times of year,” says Dr. Brown. And Dr. Shuxiao adds that “Walgreens provides free A1C screening at some of its locations, and particularly during November.”

What your A1C test results mean

Once you get your screening, you’re likely wondering what the test results mean. Dr. Shuxiao breaks it down in the A1C chart below:

	A1C test result
Normal	Below 5.7 percent
Prediabetes	5.7 to 6.4 percent
Diabetes	6.5 percent or higher

“For people with diabetes, we typically want them to achieve an A1C level less than 7 percent, though for elderly patients, we are usually more lenient since stricter blood sugar control does not always translate to better health outcomes in this demographic,” says Dr. Shuxiao. (Learn more about what’s considered a normal A1C test result for your age.)

If you recently got your A1C tested and your blood sugar levels were slightly elevated, remember that as long as you don’t hit the prediabetes range, it doesn’t hurt to think about your A1C in a more balanced way. In fact, there is such a thing as your A1C being too low.

“This is usually a result of chronic hypoglycemia, which is low blood sugar,” says Dr. Brown. “This can occur if a diabetic is on too much insulin, in people with eating disorders or in alcoholics. Rarely, extremely low A1Cs can be a result of a particular type of tumor.”

What causes prediabetes?

If you’ve recently been diagnosed with prediabetes—that elevated A1C range that falls between normal and type 2 diabetes—and you’re feeling blindsided, you’re not alone. Many women wonder how this happened when they thought they were relatively healthy.

Dr. Brown shares that you may have prediabetes due to several contributing factors including:

Low or a lack of physical activity
Genetic predisposition
Consuming a diet with high in ultraprocessed foods
Not getting enough sleep
Age and stress
Certain conditions such as polycystic ovarian syndrome (PCOS)

“Prediabetes occurs from the same mechanism as diabetes, which is insulin resistance,” adds Dr. Shuxiao. “It is just at an earlier stage, where the body isn’t as insulin resistant.”

2 simple ways to lower your diabetes risk

If your A1C test results have been creeping up and you want to bring them back down, here are two proven strategies to lower your risk of developing prediabetes or diabetes:

Prioritize a diet rich in whole foods

Choosing nourishing foods provides your body with essential nutrients and helps manage blood sugar. “Avoid processed sugar or other simple, refined carbohydrates like white flour or sugary beverages,” says Dr. Shuxiao.

What should you have instead? “Choose whole foods, like veggies and fruits, over ultraprocessed foods,” says Dr. Brown. “Ultraprocessed foods are high in added sugars and carbs, which can make it harder to manage glucose levels.”

Prioritize good sleep

Sleep quality matters just as much as sleep quantity. “Restorative sleep lowers cortisol levels, which in turn, stabilizes blood glucose levels,” says Dr. Brown.

One way to make sure your sleep is actually restorative is figuring out if you have any sleep conditions. “Investigate for sleep apnea,” says Dr. Shuxiao. “Many individuals suffer from sleep apnea and it doesn’t just affect your energy levels the next day. Undiagnosed sleep fragmentation from sleep apnea causes sustained release of cortisol and adrenaline, stress hormones that raise blood sugar and lead to insulin resistance.” (Learn how to tell if you have sleep apnea.)

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Berberine Lowered Her A1C and Reversed Her Prediabetes—Without Meds

cmosness — Fri, 31 Oct 2025 13:30:07 +0000

Lori Baniette, 58, found herself struggling with prediabetes and exhaustion, something that made enjoying her favorite everyday activities a challenge. While she tried the usual strategies, such as following a healthier diet and exercising more, her blood sugar and energy barely budged. Worried that her elevated glucose levels would put her at risk for type 2 diabetes (and the long-term adverse effects that can come with it), Lori turned to a natural remedy that paid off: berberine for prediabetes. See how she finally lowered her blood sugar and regained her energy.

Lifestyle changes weren’t enough to manage her prediabetes

This is no way to live. I am exhausted every single day, Lori despaired as she struggled to get through a simple exercise class at the gym.

Diagnosed with prediabetes, Lori often faced mood crashes, chronic fatigue and sleepless nights. Her focus and stamina had vanished, and she longed to feel like herself again. I’m losing control of my life, she thought. Something has to change—and fast!

At her doctor’s suggestion, Lori began by cutting carbs and processed sugar from her diet. Despite her low energy, she continued to exercise regularly. But to her frustration, her efforts didn’t seem to make a difference. Her A1C—a blood test that measures average blood sugar levels over the past two to three months—remained stuck in the prediabetes range (5.7 to 6.4 percent). There has to be another natural solution, she thought. I’m not ready to go on diabetes medication.

Discovering berberine for prediabetes

Determined to take control of her health, Lori began researching natural ways to lower blood sugar and boost metabolic function. One science-backed, doctor-recommended remedy kept appearing in her search: berberine. Often called “nature’s Ozempic,” berberine is a plant-based alkaloid found in herbs like barberry and has long been used in traditional Chinese medicine. Studies suggest that berberine can help lower blood glucose and improve insulin sensitivity, thanks in part to its anti-inflammatory properties and ability to balance gut bacteria.

Hopeful, Lori decided to try a berberine supplement (Thorne Berberine Dual Action Formula) and began taking one 500 mg capsule three times a day with meals. (Discover more ways to lower your A1C naturally.)

Berberine lowered her blood sugar naturally

Within a few weeks, Lori noticed her energy returning and her mood becoming more stable. After three months, her checkup brought even better news—her A1C had dropped back into the normal range (below 5.7 percent), meaning she no longer had prediabetes. Best of all, she was sleeping better and enjoying steady energy throughout the day.

I can’t believe how well this worked, Lori thought, relieved to have found a natural solution that kept her blood sugar levels balanced. Today, she still takes berberine three times a day and feels better than ever. Best of all, she no longer lives with the constant worry of prediabetes. “I feel strong, energetic and finally in control of my health,” Lori says with a smile. “It’s empowering to know I did this naturally!”

Other health benefits of berberine

While berberine is a powerful natural remedy to help reverse prediabetes, its benefits go beyond blood sugar control. Here’s what else berberine can do:

It reverses fatty liver disease

A study published in PLOS One found that people with nonalcoholic fatty liver disease who took 500 mg of berberine three times daily for 16 weeks saw a significant reduction in liver fat.

It boosts weight loss

Taking berberine supplements daily for up to 12 weeks can help people lose about five pounds and trim around half an inch from their waists, showed a study in Clinical Nutrition ESPEN.

It lowers your cholesterol

Research in the journal Expert Opinion on Biological Therapy found that taking berberine twice a day for three months reduces LDL “bad” cholesterol and increases HDL “good” cholesterol naturally.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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