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

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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.