Apollo doctor shares simple science-backed daily habits to control blood sugar and boost metabolism

Tired of sudden sugar spikes and low energy? Simple changes — like an early dinner, balanced breakfast and a 12-hour eating window — can significantly improve your metabolic health. (Image: Pexels)

Many people nowadays complain about energy levels fluctuating throughout the day, stubborn weight gain, and blood sugar spikes becoming more and more common. What people don't realise is how much their daily routines affect their metabolic health. Dr Sudhir Kumar from Apollo Hospitals explains a few lifestyle changes backed by science that can help balance insulin sensitivity, hunger patterns, and boost metabolism — without needing strict diets or harsh routines.

Why small, steady changes make a difference

Instead of advocating trendy diets or harsh calorie limits, Dr Kumar highlights how small doable changes based on the body's natural cycles can make a big difference. Over time, these can make a major difference — stabilising glucose levels, improving metabolic flexibility, and preventing weight gain and insulin resistance.

TOP 5 Science-Backed Lifestyle Changes to Reduce HbA1c (Glycosylated Hemoglobin)

1️⃣ Lose 5–7% Body Weight
*Most powerful lifestyle intervention.
*Expected HbA1c drop: 0.5–1.0%

2️⃣ Exercise: Aerobic + Strength
*150 min/week aerobic + 2–3 strength sessions.
*Expected drop:…

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) November 26, 2025

Key habits to build — easy to adopt, hard to ignore

Never skip breakfast

Dr Kumar emphasises that breakfast sets the tone for glucose stability through the day. A well-balanced morning meal reduces the chances of overeating later and prevents sudden spikes in blood sugar. Skipping breakfast, on the other hand, increases hunger hormones and may worsen insulin sensitivity over time.

Also Read: Diabetologist shares everyday foods that help manage diabetes, keep blood sugar steady

Eat within a 10–12 hour window

Limiting meals to a 10–12-hour period has solid scientific support. Giving your body a 12-hour break from food overnight helps insulin work better, cuts down on late-night sugar spikes, and might help with weight control. For most people, this is as simple as finishing dinner early and avoiding post-dinner snacking.

Eat dinner early — and avoid late-night snacking

Late dinners disrupt the body’s natural circadian rhythm and make glucose regulation harder. Dr Kumar suggests finishing your last meal in the early evening. This gives your body enough time to digest before you go to bed. It also helps you sleep without interruptions, which is another factor tied to better metabolic health.

Focus on protein, cut back on sugary & processed foods

Protein aids in muscle preservation, makes you feel full, and revs up your metabolism. But many Indian meals are packed with refined carbs and skimp on clean protein sources. Dr Kumar advises eating more protein and less sugar, fried snacks, and packaged foods that have gone through a lot of processing — these all play a part in inflammation, insulin resistance, and a slow metabolism.

Embrace a well-rounded lifestyle — move more & practice moderation

Regular exercise, drinking enough water, eating foods high in fibre, and keeping your weight in check work together to boost the perks of these eating habits. Even small changes like taking brief walks after meals or adding veggies to every dish can help control blood sugar.

Also Read: 6 most effective ways to stabilise blood sugar naturally without extreme diets, approved by Cornell-trained doctor

What makes this approach stand out

• It's easy-going and long-lasting, not extreme — you don't have to change your life in one go.
• It syncs with your body's natural rhythms (like eating windows and overnight fasting), which helps you work with your metabolism instead of against it.
• It fits into everyday life; people can do it while balancing work, family, stress, or unusual schedules.
• For many, picking up just a few of these habits, like eating well, skipping late-night snacks, and choosing protein over processed food, can make a big difference in energy levels, hunger control, and long-term metabolic health.

FAQs about managing blood sugar and metabolism

1. How does skipping breakfast affect blood sugar levels?

Skipping breakfast can increase hunger hormones and worsen insulin sensitivity over time, leading to unstable blood sugar levels.

2. Why is a 10–12 hour eating window beneficial for metabolism?

Limiting meals to a 10–12-hour period allows insulin to work more efficiently, reduces late-night sugar spikes, and may help with weight control.

3. How does eating dinner early improve metabolic health?

Early dinners align with the body's natural circadian rhythm, making glucose regulation easier and promoting better sleep, both of which are essential for metabolic health.

4. Why is protein important for metabolism?

Protein supports muscle preservation, increases satiety, and enhances metabolism. Reducing sugary and processed foods can further prevent inflammation and insulin resistance.

5. What lifestyle changes can help manage blood sugar?

Regular exercise, staying hydrated, eating fibre-rich foods, and maintaining a healthy weight, along with dietary habits like eating balanced meals and avoiding late-night snacking, can help control blood sugar.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.