A Day in the Life: Managing Type 2 Diabetes with Healthy Habits
Let us get to the good stuff! But first, I must tell you I love sharing products that I have found to add value to my life and help me succeed along this journey. So in this blog post, you will find some links and this is what I need to tell you:
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It is a Lifestyle
Living with type 2 diabetes means being intentional with your daily habits—what you eat, how you move, how you sleep, and how you handle stress all influence your blood sugar levels. The good news? You don’t have to overhaul your entire life overnight. Instead, small, consistent choices made throughout the day can lead to lasting improvements in your health and well-being.
Here’s what a balanced, diabetes-friendly day might look like from morning to night.
Morning: Start Smart
Blood Sugar Check
Start your day by checking your blood glucose levels. This provides insight into how your body responded overnight and helps you make better decisions throughout the day. If your levels are higher than expected, it may be a sign to adjust your previous night’s meal or activity level. If they’re within your target range, take it as motivation to keep up the good work. Here is the monitor that I use: https://amzn.to/43DYaL7, and you will need this set https://amzn.to/4dHUPiO as well as some testing strips https://amzn.to/4kufLfF. If you are reading this and you are not diabetic, you can gain valuable insight into how your body responds to the foods that you eat. This is a game changer when you are figuring out what foods work best for your body.
Balanced Breakfast
Eating a balanced breakfast sets the tone for the rest of the day. The goal is to stabilize your blood sugar and provide steady energy. A good breakfast might include:
- Scrambled eggs with spinach
- ½ avocado on a slice of whole-grain toast
- A small bowl of berries (like blueberries or raspberries)
This combination gives you a balance of protein, fiber, and healthy fat—all of which help slow digestion and minimize glucose spikes.
Get Moving Early
Light movement in the morning helps wake up your body and jump-start your metabolism. You don’t have to do a full workout—just 10–15 minutes of gentle stretching, yoga, or a brisk walk can improve insulin sensitivity and increase circulation. I consider movement to start my day as feeding our calves and watering my flowers. It just gets me moving and makes my body feel like I am ready for the day!
Pro tip: If possible, walk after breakfast. Even a short stroll can help your body process glucose more effectively. Any movement at any time is so helpful!
Hydration Reminder
Water plays a critical role in managing blood sugar. Dehydration can lead to elevated glucose levels, so it’s important to sip water regularly. Try infusing your water with slices of cucumber, lemon, or mint if plain water feels boring. Aim for at least 8 cups a day, or more if you’re active or live in a hot climate.
Pro tip: Always carry a water bottle with you, it makes a big difference in how much water I drink, out of habit, I sip on my water bottle.
Here are a few of my favorite water bottles:
https://amzn.to/3Z5SA2H – this is an option the girls love!
https://amzn.to/4kHaxwL – This is my favorite for travel! It is the one on the right in the photo.
https://amzn.to/43SoYs9 – My all time favorite that goes with me everywhere!
Midday: Fuel and Focus
Smart Lunch
By lunchtime, your body needs a meal that sustains energy without causing a blood sugar crash. Try:
- Grilled chicken or left protein – it doesn’t have to be fancy, keep it simple!
- A large salad with non-starchy vegetables like cucumbers, bell peppers, and leafy greens – anything that sounds good!
- A small serving of brown rice or quinoa – I also substitute berries for something sweet at the end of my meal (strawberries, blueberries, blackberries, and raspberries are my go to)
- Dressing made with olive oil and vinegar – or as always, ranch is a great option!
This meal provides fiber, lean protein, and healthy fats, which all work together to support balanced glucose levels.
Stress Check-In
Stress isn’t just a mental burden—it has real effects on blood sugar due to the hormone cortisol. Take five minutes midday to pause. Try breathing exercises, a short walk, meditation, or even listening to calming music. These small breaks help reset your nervous system and reduce stress-induced glucose elevations. This is more impactful than one might think. I work from home and sit at a desk all day; most of my day consists of meetings. As the day passes, I find that tension in my shoulders builds, and I start to feel the stress of the day and the impact of sitting all day. Five minutes to step away is such a game changer in how I feel; this certainly impacts my health.
Testing Your Blood Sugar
Set your timer for two hours after eating, then test your blood sugar. This helps you understand the impact of what you ate at lunch. I find this to be useful information when deciding what to eat. If my blood sugar stayed stable with my food choices, I consider that a win and will continue to include those foods in my diet.
Afternoon: Stay Steady
Healthy Snack
If you feel hunger creeping in between meals, it’s better to snack smart than wait until you’re ravenous. Choose snacks that combine protein and fiber to keep blood sugar stable:
- A handful of almonds or walnuts
- Veggie sticks (carrots, cucumber, bell pepper) with hummus
- A hard-boiled egg
- A small apple with peanut butter (watch portion sizes!)
Avoid sugary or refined-carb snacks like crackers, chips, or baked goods, which can spike glucose and lead to energy crashes.
Light Activity
Sitting too long can slow your metabolism and reduce insulin sensitivity. Every hour, stand up, stretch, or take a short walk. Even 2–5 minutes of movement helps. After your snack, try walking around your home or doing light household tasks—it’s a great way to keep blood sugar from creeping up.
Evening: Wind Down Wisely
Wholesome Dinner
Dinner is a great time to unwind with a nourishing meal. It doesn’t need to be fancy—just balanced and satisfying. Here’s a simple plate idea:
- Hamburger steak
- Roasted vegetables like broccoli, cauliflower, or zucchini
- A small serving of sweet potato or brown rice
Use the “plate balanced method”:
- Half your plate should be non-starchy vegetables
- One-quarter protein
- One-quarter whole grains or starchy veggies
Include healthy fats like olive oil or avocado to keep you fuller longer.
Post-Dinner Walk
Taking a short walk after dinner is one of the best habits for blood sugar management. It helps reduce post-meal spikes and supports digestion. Even just 10–20 minutes around the block, or pacing inside your home, makes a difference.
Evening Routine
Before bed, check your blood sugar again if advised by your healthcare provider. Then, focus on winding down. Sleep plays a vital role in blood sugar control—poor sleep can make insulin resistance worse. Create a calming routine:
- Dim the lights an hour before bed
- Avoid screens (phones, computers, TV)
- Read, meditate, or take a warm bath
- Aim for 7–9 hours of restful sleep
Final Thoughts: Small Wins Add Up
Managing type 2 diabetes isn’t about being perfect—it’s about progress. Every healthy choice you make, no matter how small, contributes to better long-term outcomes. With time and consistency, your habits become second nature, and managing your condition becomes more intuitive. Small changes over time lead to big changes in your life! Take it from me, this was my overall routine for each day and continues to be. My small changes over time led to me losing 115 pounds and taking back control of my health and life! I now have a normal A1C and feel amazing!
Celebrate your wins:
- Did you take a walk today? That counts.
- Did you choose water over soda? Great job.
- Did you prepare a balanced meal? That’s a win.
These daily victories are the building blocks of better blood sugar control, more energy, fewer complications, and a better quality of life. Keep going—you’ve got this.
