Fatigue, drowsiness after meals, cravings for sweets… these are signs of a blood sugar spike!
A pharmacist's 3+1 strategy for restoring healthy blood sugar levels: diet, exercise, sleep, and supplements.

Drowsiness after eating, unexplained fatigue, insatiable appetite, and easy gain of belly fat.
Symptoms that were once thought to be simply aging or declining physical strength may actually be signs of a 'blood sugar spike.'
Blood sugar spikes are a phenomenon in which blood sugar levels rise rapidly after a meal and then fall just as quickly. If left untreated, this can lead to pre-diabetes and eventually diabetes.
The problem is that many people don't know what to do and just leave it alone.

『Squid Pharmacist's Blood Sugar Blocking』 is a book that presents a '3+1 blood sugar blocking strategy' encompassing diet, exercise, sleep, and nutritional supplements, based on the experience of a pharmacist who was diagnosed with pre-diabetes and recovered to normal levels without medication.
It provides specific methods you can implement right away, including how to choose foods and eat to prevent blood sugar spikes, exercise methods suited to your individual body type, routines and stress management methods to improve sleep quality, and even how to choose the minimum amount of nutritional supplements you need.


In particular, it includes various tools to help you check and plan your own blood sugar health, such as a self-diagnosis checklist, blood sugar pentagon drawing, meal planner, and nutritional supplement combination guide, which greatly increases the possibility of implementation.
Let's start your own blood sugar blocking strategy to restore blood sugar health through this book.

Our body's blood sugar control system is very sophisticated.
In a healthy person, blood sugar levels naturally rise after a meal and return to normal levels within two hours.
The problem is that modern life is full of factors that interfere with natural blood sugar regulation.
Representative examples include irregular meal times, a diet high in processed foods, lack of exercise, stress, and lack of sleep.
These factors can cause our bodies to develop 'insulin resistance'.

--- p.22, from “Blood Sugar Spikes, Recognizing the Signals Your Body Sends”

Weight is not simply about how much you eat, but how your body processes the calories you consume.
In other words, weight is the result of a complex interaction of metabolism, hormones, and blood sugar response.
Depending on what hormonal response is induced, the same food can produce completely different results.
--- p.26, from “From your 30s, control your blood sugar before calories”

When I plan my meals, the thing I pay the most attention to is lunch.
Lunch is the most common meal of the day, so it's difficult to control.
So when I plan my meals, I focus on lunch, which is most likely to be bad for my blood sugar health.
When I eat out for appointments or something, I tend to prefer grilled meat and fish that don't raise my blood sugar levels much.
--- p.53, from “I need a meal plan that suits my body”

A Japanese study compared chewing 30 times with eating quickly, measuring the secretion of the hormone GLP-1, which plays a key role in blood sugar regulation.
Experimental results showed that the habit of eating quickly was a major factor increasing the risk of type 2 diabetes.
Conversely, in the group that ate slowly, a positive effect was confirmed, with increased GLP-1 secretion and reduced blood sugar fluctuations.
--- p.92, from “Blood Sugar Blocking Diet ① 3020 Rule”

Muscles, one of the largest tissues in our body, can be seen as central to energy consumption.
It can be said to be a key axis of human metabolic health, especially in terms of blood sugar control.
Because muscles are not just organs that move the body, they are also key components in regulating blood sugar and maintaining metabolic health.
As muscle mass declines due to lack of activity, the ability to regulate blood sugar levels also declines.

--- p.124, from “How Muscles Regulate Blood Sugar”

The afterburn effect (EPOC, Excess Post-Exercise Oxygen Consumption) refers to the phenomenon in which the basal metabolic rate increases for a certain period of time after exercise to recover oxygen and energy consumed during exercise.
The afterburn effect, which expends energy after exercise, varies in duration and intensity depending on the intensity and type of exercise.
If you use it properly, you can use your blood sugar more effectively.

--- p.139, from “Cells work after exercise, the afterburn effect”

If you don't get enough sleep, your cells won't receive insulin signals properly.
This causes hyperglycemia to persist as the channels that allow glucose into the cells do not open easily.
Even just one week of reduced sleep can be detrimental to your blood sugar.
What happens when this condition accumulates over several years? Long-term sleep deprivation affects more than just blood sugar levels.
It increases the risk of dementia, high blood pressure, high cholesterol, obesity, chronic inflammation, and even mortality.
So, can people who get 7-8 hours of sleep feel at ease?
--- p.158, from “Blood sugar levels can be controlled just by sleeping well?”

Inositol, which is often used to treat premenstrual syndrome and polycystic ovary syndrome in women, is actually an essential nutrient for blood sugar control.
Because it is an essential component of the cell membranes of our body, it plays a key role in insulin signal transmission and glucose metabolism.
Inositol is very important for diabetics who have persistent high blood sugar levels.
Because there is a possibility that abnormalities in inositol metabolism may occur in the body.
--- p.215, from “Inositol: A Hidden Helper in Blood Sugar Control”

From now on, we'll build a combination of the most essential nutrients based on scientific evidence, and introduce how to take them additionally depending on the situation.
First, let me introduce the basics of all combinations.
Vitamin B, magnesium, and banaba all have scientific evidence and high effectiveness.
Vitamin B, which contributes to the glucose metabolism process, complements a deficiency that is common in diabetic patients.
Thiamine (B1) helps activate enzymes in glucose metabolism, pyridoxine (B6) suppresses inflammation, and cobalamin (B12) is essential for preventing diabetic neuropathy.

--- p.224, from "How to Combine? A Guide to Combining Diabetic Supplements"