Photo by Mali Maeder

Devan Ciccarelli is a NASM-Certified Personal Trainer, Nutrition Coach, and Women's Fitness Specialist.

Glucose Tolerance: What It Is and How To Improve It

Glucose tolerance refers to how well your body handles sugar from food. Since glucose is your primary energy source, your ability to turn it into fuel affects everything from your focus and vitality to your long-term health.

Let’s explore the science behind glucose tolerance to learn why it matters and how a few simple daily habits may help you improve it.

What is Glucose Tolerance?

Glucose tolerance defines how efficiently your body processes glucose — the simple sugar your body uses for fuel — after you eat.

When you consume carbohydrates, your body breaks them down into glucose, which enters your bloodstream. Your pancreas then releases insulin. This hormone helps move glucose into your cells to be used as energy or stored for later.

If your body responds quickly and effectively, your blood sugar levels stay stable. That’s considered good glucose tolerance. 

Poor glucose tolerance, on the other hand, occurs when your cells are slow to respond or resist the help of insulin (known as insulin resistance). Glucose then lingers in your bloodstream, causing high blood sugar levels.

Why Glucose Tolerance Matters

Glucose tolerance is a key marker of your overall metabolic health. Often used interchangeably with carbohydrate tolerance, it influences your:

Daily energy and focus. When glucose builds up in the bloodstream instead of entering your cells, it leads to the blood sugar spikes and crashes that cause fatigue and brain fog.

Weight management. Excess glucose may be stored as fat. It can also intensify sugar cravings, making it difficult to follow a healthy eating plan.

Healthspan and longevity. Impaired glucose tolerance increases the risk of type 2 diabetes, heart disease, stroke, and heart attacks. It also accelerates aging through processes like glycation and inflammation.

How To Improve Glucose Tolerance

Your glucose tolerance isn’t set in stone. Adopting these daily habits can support glucose handling now and pay dividends for healthy aging:

Stay Active

Exercise is one of the most effective ways to boost glucose tolerance. Strength training, cardio, and breaking up sedentary behavior with short bouts of movement help your muscles soak up glucose for fuel.

Consider Meal Frequency and “Preloading”

Smaller, more frequent meals can improve glucose tolerance. Prioritize balanced meals with protein, healthy fats, and fiber-rich, low-glycemic carbs. 

Studies show “preloading” protein and fat before eating carbs may be just as effective for blood sugar levels as glucose-lowering drugs.

Sleep More, Stress Less

Poor sleep and chronic stress can disrupt your hormones and your body’s ability to regulate blood sugar. Aim for 7–9 hours of quality sleep and try stress-reducing habits like walking, journaling, meditation, and breathwork.

Try Dihydroberberine (DHB)

Berberine is a plant compound traditionally used to support healthy blood sugar. The catch? It’s not always well absorbed, and it can cause GI discomfort.

Dihydroberberine (DHB) is a more bioavailable, gut-friendly version. GlucoVantage® brand DHB may help:

• Improve carb tolerance and insulin sensitivity

• Support healthy weight management

• Drive glucose into muscles for energy, not fat storage

• Reduce glycation byproducts linked to aging

With this advanced form of berberine, you get 5x better absorption and twice the staying power in a smaller, more effective dose.

Better Glucose Tolerance Starts Here

Glucose tolerance shapes how you feel today and how your health holds up tomorrow. Daily movement, strategic meals, quality sleep, and science-backed ingredients like DHB can train your body to better respond to glucose. The benefits build from there.