The Glucose Reset Challenge is officially over - and the findings from the last four weeks couldn't be more exciting! 🎉 Our community has tested intensively, optimized meals, integrated exercise and developed new routines to better understand their blood sugar.
But what happens now? The real challenge begins now: How can the knowledge gained be integrated into everyday life in the long term? Because sustainable health is not achieved through short-term experiments - but through long-term changes.
Find out more in this article:
- The most important learnings from week 4 of the challenge
- Which blood sugar hacks really work - scientifically explained
- How you can consolidate your successes & benefit from the findings in the long term
Key findings of the challenge
1. meal combinations influence blood sugar enormously
Our participants were able to experience live how fibre, protein and healthy fats help to minimize blood sugar spikes and keep energy levels stable.
Why is this important?
Studies show that high blood sugar spikes can worsen insulin sensitivity and increase the risk of type 2 diabetes and cardiovascular disease in the long term. A study in the American Journal of Clinical Nutrition (2020) confirms that meals high in protein and healthy fats stabilize postprandial (after-meal) blood glucose levels.
Which combinations have proven effective?
✅ Snacks with nuts or yoghurt - Healthy fats and proteins slow down glucose absorption.
✅ More vegetables & protein sources such as lentils or chicken - Fibre ensures slower sugar absorption.
✅ Replace white bread with wholemeal & choose carbohydrates more carefully - Fewer quick sugar peaks.
2. exercise after eating helps to stabilize blood sugar levels
Many Challenge participants have observed that a short walk after eating smoothes the blood sugar curve.
The science behind it:
A meta-analysis from Sports Medicine (2022) shows that just 10-15 minutes of walking after a meal can lower blood sugar by up to 30 %. The reason: exercise activates the GLUT-4 transporters in the muscle cells, which absorb glucose directly from the blood - independently of insulin.
Practical tips:
✅ Go for a 10-minute walk after every meal - that's enough!
✅ Test different exercise intensities - from light walking to short HIIT units.
3. stress & sleep have an enormous effect on blood sugar
Many participants noticed that poor sleep and stress had a strong impact on their blood sugar levels - often even more than their diet!
🔹 Why does this happen?
Cortisol & blood sugar: Stress increases cortisol levels, which in turn reduces insulin sensitivity. A study from Diabetes Care (2019) shows that chronic stress increases the risk of insulin-resistant conditions and even type 2 diabetes in the long term.
Sleep & glucose control: Lack of sleep leads to an increased release of ghrelin (the "hunger hormone") and a reduction of leptin (the "satiety hormone"), which in turn leads to cravings & increased blood sugar levels.
🔹 What helps?
Establish an evening routine: At least 7-9 hours of sleep per night.
Usebreathing exercises or meditation during stressful periods to lower cortisol levels.
Avoid blue light & don't eat anything 3 hours before going to bed.
4. the cycle influences insulin sensitivity
Female participants in particular reported that their blood sugar levels changed noticeably depending on the phase of their cycle.
🔹 The science behind it:
A study in The Journal of Clinical Endocrinology & Metabolism (2021) confirms that insulin sensitivity decreases during the luteal phase (2nd half of the cycle), which can lead to higher blood sugar levels. This is due to the altered hormone levels of progesterone & oestrogen.
🔹 What helps?
✅ In the 2nd half of the cycle, pay particular attention to exercise to balance out insulin peaks.
✅ Prioritize meals with more protein & healthy fats to minimize blood sugar fluctuations.
💡 Your next step: consolidate success & benefit in the long term
Now is the perfect time to integrate the knowledge you have gained into your everyday life. Here are three effective strategies:
1️⃣ Create routines & continue proven strategies
✔️ Plan meals in advance & stick to blood sugar-friendly combinations.
✔️ Establish a fixed evening routine for better sleep & reduced stress.
✔️ Focus on daily exercise after meals - even small steps count!
2️⃣ Stay flexible & keep experimenting
✔️ Your body is changing - be open to new approaches.
✔️ Keep tracking your meals & symptoms in the Hello Inside app to recognize individual patterns.
3️⃣ Use self-reflection & stay motivated in the long term
✔️ Take regular notes on how you feel to recognize patterns.
✔️ Connect with the Hello Inside community to share experiences & tips.
🌱 What's next? Your spring check-in!
After the challenge is before the next check-in! 💡 With Hello Inside Premium you can continue to track your progress & dive deeper into your metabolic health.
📊 New sensors to check your progress
🧪 Personalized recommendations & new coaching content
💛 Motivation & support for sustainable health
