A new partnership with Truemed lets Core Fitness customers use pre-tax dollars on equipment like its adjustable dumbbells and smart boxing system

Core Home Fitness, an Ohio-based provider of fitness equipment and the Transform app, has expanded its payment options to include flexible spending accounts through Truemed, allowing consumers to use pre-tax dollars to purchase home fitness gear, including adjustable dumbbells, compact benches and the smart boxing system FightMaster X.

The move comes as inflation continues to drive up the cost of home gym equipment, with Core positioning itself as a budget-conscious alternative by offering up to 40% in potential savings through HSA and FSA eligibility.

“Our FSA-eligible home gym equipment and the Transform app crush barriers,” Core CEO Michael Gayetsky said.

Core sells directly through its website and now offers checkout via Truemed for HSA and FSA processing. The company also accepts installment payments through Affirm.

See Also

Strengthening its leading global soccer offering, Sportradar Group AG and DAZN today announced a partnership to secure exclusive rights to distribute ultra-low latency betting data, as well as non-exclusive media content, from the Fifa Club World Cup 2025, held from 14 June to 13 July in the US and broadcast globally by DAZN.

Through this agreement, Sportradar will deliver data and content, including live odds, across all 63 tournament matches from DAZN to its global network of more than 800 betting operator clients and 900 media companies. Already providing coverage of over 150,000 matches annually across 900+ soccer leagues, Sportradar offers the industry’s deepest, most comprehensive soccer portfolio, enabling its partners to engage fans with premium, real-time insights and in-play experiences.

Additionally, Sportradar will have access to deep tracking data from the Fifa Club World Cup 2025 to offer an extensive range of micro and player markets, including up to 190 pre-match and 200 in-play betting markets, as well as power live match trackers.

Sportradar will also safeguard the tournament from corruption under its longstanding bet monitoring agreement with Fifa through its advanced AI-driven Universal Fraud Detection System (UFDS) for comprehensive real-time betting market surveillance.

Moritz Gloeckler, EVP, rights & strategic projects, Sportradar, said: “We are thrilled to partner with DAZN to elevate the Fifa Club World Cup 2025 to new heights, expanding global reach, captivating new audiences and deepening engagement with fans worldwide. At the same time, we remain committed to upholding the integrity of this prestigious competition.”

Le-Vel’s partnership with USA Pickleball reflects a broader push by wellness and performance brands, Vita Bella, FitVine Wine and Stack Athletics among them, to align with the sport’s growing influence

Le-Vel, the wellness company behind the Thrive product line, is stepping onto the pickleball court. The company has inked a partnership with USA Pickleball, the sport’s official governing body, in a bid to reach new health-conscious consumers and deepen its footprint in the active lifestyle space.

The collaboration kicked off during the Golden Ticket Tournament in Greensboro, North Carolina, held May 28 through June 1, where Le-Vel distributed 250 curated gift bags to top players. Each bag featured Thrive 3-Step Experience, Thrive Activate, an energy drink mix and Thrive Thirst, its electrolyte hydration blend.

“We’re thrilled to welcome Le-Vel as a partner of USA Pickleball,” USA Pickleball senior director of partnerships Christian Portaro said. “Thrive’s commitment to wellness, vitality and performance mirrors the passion and values of our community. This collaboration will help elevate the player experience from grassroots tournaments all the way to Nationals.”

Le-Vel plans to energize courts across the country throughout the 2025 season, with appearances slated for upcoming Golden Ticket Tournaments in Newport Beach and Colorado Springs. The partnership will culminate in a major presence at USA Pickleball Nationals in San Diego this November, which is expected to draw tens of thousands of players and fans.

“This partnership isn’t just about brand visibility – it’s about building momentum, showing up in meaningful ways and connecting with new audiences who care about their health and how they show up every day,” Le-Vel’s director of marketing and social media Chante’ Markus said. “Pickleball is more than a sport. It’s a lifestyle. And so is Thrive.”

If you’re keeping score, Le-Vel isn’t the only brand making moves in the pickleball space. As the sport continues its meteoric rise across the U.S., wellness and performance companies (as well as QVC) are racing to get in on the action.

Vita Bella, a digital health platform focused on performance-enhancing therapies, recently signed on as the official health and wellness partner of DUPR, the global pickleball rating system. The partnership gives DUPR+ members access to customized health protocols, including peptide therapy for muscle recovery, hormone optimization and anti-aging treatments, all tailored with pickleball players in mind.

See Also

Luxury athletic country club operator Life Time is also expanding its pickleball footprint by blending the popular sport with opportunities for social wellness through a new partnership with FitVine Wine. The brand, known for sugar-free, lower-sulfite wines, is now the official wine sponsor of Life Time Pickleball and will be woven into a variety of in-club experiences across the country, from Life Time Pickleball Classic tournaments to Afterglo events. Members can expect exclusive tastings, post-match celebrations and immersive gatherings.

Meanwhile, Stack Athletics is doubling down on its pickleball ambitions. The premium apparel and performance brand has acquired Vulcan Pickleball, a top player in the equipment space, further cementing its foothold in the fast-growing sport. As part of the deal, the Vulcan VPRO Flight ball will become the official ball of Major League Pickleball, DUPR and a slate of affiliated events, including High School Pickleball, Minor League Pickleball, Collegiate Pickleball and the indoor franchise The Picklr.

sports leisure equipment market

“

The Sports & Leisure Equipment Market is a dynamic and expanding sector, playing a crucial role in fostering physical activity, promoting healthy lifestyles, and enhancing overall well-being globally. Fueled by a confluence of factors, including increasing health awareness, rising disposable incomes, and the growing popularity of sports and recreational activities, the market is experiencing significant growth. Technological advancements are also a key driver, leading to the development of innovative equipment and wearable technologies that enhance performance, track fitness progress, and provide personalized training insights. Moreover, the market is increasingly addressing global challenges related to sedentary lifestyles and public health concerns. Governments and organizations worldwide are actively promoting participation in sports and recreational activities to combat obesity, reduce the risk of chronic diseases, and improve mental health. The sports and leisure equipment market supports these initiatives by providing accessible and engaging tools for individuals to lead more active and healthier lives. The growing emphasis on sustainability is also shaping the market, with manufacturers increasingly adopting eco-friendly materials and production processes. Furthermore, the rise of e-commerce and online retail platforms has expanded the reach of the market, making sports and leisure equipment more accessible to consumers worldwide. This combination of factors positions the Sports & Leisure Equipment Market as a vital contributor to global health, wellness, and economic development.

Get the full PDF sample copy of the report: (TOC, Tables and figures, and Graphs) https://www.consegicbusinessintelligence.com/request-sample/2917

Market Size:

The Sports & Leisure Equipment Market is estimated to reach over USD 196.24 Billion by 2032 from a value of USD 115.82 Billion in 2024. It is projected to grow by USD 122.14 Billion in 2025, growing at a CAGR of 6.1% from 2025 to 2032.

Definition of Market:

The Sports & Leisure Equipment Market encompasses the manufacturing, distribution, and sale of a wide range of products designed for sports, exercise, recreation, and leisure activities. This includes equipment, apparel, and accessories used by individuals of all ages and skill levels, from professional athletes to casual enthusiasts.

Key components of this market include:

Products: This involves physical goods like sports apparel (clothing), athletic footwear (shoes), gym equipment (treadmills, weights), outdoor recreation gear (tents, kayaks), team sports equipment (balls, nets), and other specialized items depending on the sport or leisure pursuit.

Services: This area may encompass fitness classes, personal training, sports coaching, and equipment rental services.

Key Terms:

* Athletic Footwear: Shoes specifically designed for athletic activities, providing support, cushioning, and traction.

* Sports Apparel: Clothing designed for sports and physical activities, offering comfort, breathability, and performance-enhancing features.

* Gym Equipment: Machines and tools used for exercise and fitness training in gyms or home gyms.

* Outdoor Recreation Gear: Equipment used for outdoor activities such as camping, hiking, and water sports.

* Team Sports Equipment: Equipment used in team sports such as basketball, soccer, and football.

* CAGR (Compound Annual Growth Rate): The average annual growth rate of an investment over a specified period of time, assuming profits are reinvested during the term.

Get Discount On Report @ https://www.consegicbusinessintelligence.com/request-discount/2917

Market Scope and Overview:

The Sports & Leisure Equipment Market is characterized by its broad scope, encompassing a wide spectrum of products, technologies, applications, and industries. The market addresses the diverse needs of consumers participating in various sports, fitness activities, and recreational pursuits. This includes everything from basic sports equipment for beginners to high-performance gear for professional athletes. The technologies incorporated into sports and leisure equipment are constantly evolving, driven by advancements in materials science, biomechanics, and digital technology. For instance, wearable fitness trackers, smart sports equipment, and virtual reality training systems are transforming the way people engage in sports and exercise. The market caters to a diverse range of industries, including sports clubs, fitness centers, schools, recreational facilities, and individual consumers. The sports and leisure equipment market contributes to the healthcare industry by providing tools and resources for promoting physical activity and preventing chronic diseases. It also supports the tourism industry by enabling adventure sports and outdoor recreation activities. This widespread application demonstrates the market’s significance in fostering healthier lifestyles, enhancing recreational experiences, and driving economic growth across multiple sectors.

The importance of the Sports & Leisure Equipment Market is further underscored by its alignment with major global trends. The increasing emphasis on health and wellness, driven by growing awareness of the benefits of physical activity, is fueling demand for sports and leisure equipment. The rise of the middle class in emerging economies is also contributing to market growth, as more people have the disposable income to invest in sports and recreational activities. Furthermore, the growing popularity of e-sports and online fitness programs is creating new opportunities for the market, with demand for specialized equipment and virtual training tools on the rise. The market also plays a crucial role in promoting social inclusion and community engagement by providing access to sports and recreational opportunities for people of all ages, abilities, and backgrounds. As global challenges such as obesity, sedentary lifestyles, and mental health issues become increasingly prevalent, the Sports & Leisure Equipment Market will continue to play a vital role in fostering healthier, more active, and more connected communities.

Top Key Players in this Market

Puma (Germany) Adidas AG (Germany) Amer Sports (Finland) New Balance (U.S.) VF Corporation (U.S.) Callaway Golf Co. (U.S.) Under Armour (U.S.) Columbia Sportswear (U.S.) Patagonia (U.S.) Nike (U.S.)

Market Segmentation:

The Sports & Leisure Equipment Market can be segmented as follows:

* By Product Type: Includes Sports Apparel, Athletic Footwear, Gym Equipment, Outdoor Recreation Gear, Team Sports Equipment, and Others. Each category caters to specific activities and user needs.

* By Component: Segmented into Economy, Mid-Range, and Premium, reflecting varying price points and quality levels to accommodate diverse consumer budgets and preferences.

* By Distribution Channel: Encompasses Online E-commerce, Company Owned Websites, Offline Departmental Stores, Specialty Sports Shops, and Others, indicating the various ways products reach consumers.

* By Consumer Group: Divided into Men, Women, and Kids, allowing manufacturers to tailor products and marketing strategies to specific demographic groups.

* By End Users: Includes Schools and Universities, Health and Fitness Clubs, Amateur/Recreational Players, Sports Clubs and Academies, and Others. This segmentation helps in understanding where and how the equipment is being used, aiding in targeted sales and marketing efforts.

Market Drivers:

Several factors are driving growth in the Sports & Leisure Equipment Market:

* Increasing Health Awareness: Growing awareness of the benefits of physical activity and healthy lifestyles is driving demand for sports and leisure equipment.

* Rising Disposable Incomes: As disposable incomes increase, more people are able to afford sports and recreational equipment.

* Technological Advancements: Innovations in materials science, biomechanics, and digital technology are leading to the development of more effective and engaging sports and leisure equipment.

* Government Policies: Government initiatives promoting physical activity and healthy lifestyles are supporting market growth.

* Growing Popularity of Sports and Recreation: The increasing popularity of sports and recreational activities is driving demand for related equipment and apparel.

* Sustainability: Growing consumer demand for eco-friendly products is pushing manufacturers to adopt sustainable materials and production processes.

Market Key Trends:

Significant trends in the Sports & Leisure Equipment Market include:

* Wearable Technology: The integration of wearable technology into sports and fitness equipment is gaining traction, offering personalized training insights and performance tracking.

* E-commerce Growth: The rise of e-commerce is expanding the reach of the market, making sports and leisure equipment more accessible to consumers worldwide.

* Customization and Personalization: Consumers are increasingly seeking customized and personalized sports and leisure equipment tailored to their specific needs and preferences.

* Focus on Sustainability: Manufacturers are increasingly adopting sustainable materials and production processes to meet growing consumer demand for eco-friendly products.

* Virtual Reality and Augmented Reality: The use of VR and AR technologies in sports training and fitness programs is gaining momentum, providing immersive and interactive experiences.

Market Opportunities:

The Sports & Leisure Equipment Market presents several growth opportunities:

* Emerging Markets: Expanding into emerging markets with growing middle classes and increasing health awareness.

* Product Innovation: Developing innovative and technologically advanced sports and leisure equipment to meet evolving consumer needs.

* E-commerce Expansion: Further expanding online retail channels to reach a wider customer base.

* Sustainability Initiatives: Investing in sustainable materials and production processes to attract environmentally conscious consumers.

* Partnerships and Collaborations: Collaborating with sports organizations, fitness centers, and healthcare providers to promote the use of sports and leisure equipment.

Market Restraints:

The Sports & Leisure Equipment Market faces several challenges:

* High Initial Costs: High initial costs of some sports and leisure equipment can be a barrier for some consumers.

* Geographic Limitations: The availability of sports and recreational facilities and equipment may be limited in some geographic regions.

* Economic Downturns: Economic downturns can negatively impact consumer spending on discretionary items such as sports and leisure equipment.

* Changing Consumer Preferences: Changing consumer preferences and trends can make it difficult for manufacturers to keep up with demand.

* Competition: Intense competition from both established players and new entrants can put pressure on prices and profit margins.

Market Challenges:

The Sports & Leisure Equipment Market, despite its robust growth projections, faces a complex web of challenges that require strategic navigation to ensure sustained success. One of the most significant challenges is the rapidly evolving technological landscape. Consumers increasingly demand innovative products that incorporate the latest advancements in materials science, biomechanics, and digital technology. This necessitates continuous investment in research and development to stay ahead of the curve and meet the ever-changing needs of the market. However, innovation comes at a cost, and the high capital expenditure associated with developing cutting-edge technologies can be a significant barrier for smaller players in the market. Furthermore, the integration of new technologies into sports and leisure equipment often requires specialized expertise, which can be difficult and expensive to acquire.

Another key challenge is the increasing emphasis on sustainability. Consumers are becoming more environmentally conscious and are demanding products that are made from sustainable materials and manufactured using eco-friendly processes. This requires manufacturers to rethink their entire supply chain, from sourcing raw materials to packaging and distribution. The transition to sustainable practices can be costly and complex, particularly for companies that have traditionally relied on conventional methods. Furthermore, the availability of sustainable materials is often limited, and the cost of these materials can be higher than that of conventional materials. Greenwashing, where companies make misleading claims about the sustainability of their products, is also a concern, as it can erode consumer trust and undermine genuine efforts to promote sustainability.

Competition is another major challenge in the Sports & Leisure Equipment Market. The market is highly fragmented, with a large number of players vying for market share. This intensifies the pressure on prices and profit margins, making it difficult for companies to maintain profitability. Furthermore, the rise of e-commerce has made it easier for consumers to compare prices and shop around for the best deals, further exacerbating the competitive pressures. To succeed in this competitive environment, companies must differentiate themselves through product innovation, brand building, and customer service.

Finally, changing consumer preferences pose a constant challenge for manufacturers. Consumer tastes and trends are constantly evolving, and companies must be able to adapt quickly to meet these changes. This requires a deep understanding of consumer behavior and the ability to anticipate future trends. Furthermore, the rise of social media has given consumers a powerful voice, and negative feedback can quickly damage a company’s reputation. To mitigate this risk, companies must engage with consumers on social media and be responsive to their concerns.

Market Regional Analysis:

The Sports & Leisure Equipment Market exhibits distinct regional dynamics influenced by factors such as economic conditions, cultural preferences, and government policies. In North America, the market is driven by a high level of health consciousness, a strong sports culture, and a well-developed retail infrastructure. Europe is characterized by a similar focus on health and fitness, coupled with a growing emphasis on sustainability. Asia-Pacific is the fastest-growing region, driven by rising disposable incomes, increasing urbanization, and a growing interest in sports and recreational activities.

Each region presents unique opportunities and challenges. North America and Europe are mature markets with high levels of competition, while Asia-Pacific offers significant growth potential but also faces challenges related to infrastructure development and cultural adaptation. Latin America and the Middle East are emerging markets with growing populations and increasing health awareness, but also face challenges related to economic instability and political uncertainty.

Understanding these regional dynamics is crucial for companies seeking to expand their presence in the Sports & Leisure Equipment Market. By tailoring their products, marketing strategies, and distribution channels to the specific needs and preferences of each region, companies can maximize their chances of success.

Frequently Asked Questions:

Q: What is the projected growth of the Sports & Leisure Equipment Market?

A: The Sports & Leisure Equipment Market is projected to grow at a CAGR of 6.1% from 2025 to 2032, reaching over USD 196.24 Billion by 2032.

Q: What are the key trends in the market?

A: Key trends include the integration of wearable technology, e-commerce growth, customization and personalization, a focus on sustainability, and the use of virtual and augmented reality.

Q: What are the most popular Market types?

A: The most popular market types include Sports Apparel, Athletic Footwear, Gym Equipment, Outdoor Recreation Gear and Team Sports Equipment.

“

Contact Us:

Consegic Business intelligence Pvt Ltd

Baner Road, Baner, Pune, Maharashtra – 411045

(US) (505) 715-4344

info@consegicbusinessintelligence.com

sales@consegicbusinessintelligence.com

Web – https://www.consegicbusinessintelligence.com/

About Us:

Consegic Business Intelligence is a data measurement and analytics service provider that gives the most exhaustive and reliable analysis available of global consumers and markets. Our research and competitive landscape allow organizations to record competing evolutions and apply strategies accordingly to set up a rewarding benchmark in the market. We are an intellectual team of experts working together with the winning inspirations to create and validate actionable insights that ensure business growth and profitable outcomes.

We provide an exact data interpretation and sources to help clients around the world understand current market scenarios and how to best act on these learnings. Our team provides on-the-ground data analysis, Portfolio Expansion, Quantitative and qualitative analysis, Telephone Surveys, Online Surveys, and Ethnographic studies. Moreover, our research reports provide market entry plans, market feasibility and opportunities, economic models, analysis, and an advanced plan of action with consulting solutions. Our consumerization gives all-inclusive end-to-end customer insights for agile, smarter, and better decisions to help business expansion.

Connect with us on:

LinkedIn – https://www.linkedin.com/company/consegic-business-intelligence/

YouTube – https://www.youtube.com/@ConsegicBusinessIntelligence22

Facebook – https://www.facebook.com/profile.php?id=61575657487319

X – https://x.com/Consegic_BI

Instagram – https://www.instagram.com/cbi._insights/

This release was published on openPR.

As a wellness editor and writer, I’m constantly experimenting with the latest health tech, so I was naturally intrigued when I learned that Oura Ring partnered with Dexcom’s Stelo, a continuous glucose monitor designed for people without diabetes. The goal of this collaboration is to help everyday people like me understand how food and general eating habits impact blood sugar and overall health. 

“By combining Stelo data with Oura’s existing insights, we’re empowering members to better understand the cause-and-effect relationships between eating patterns, energy, mood and recovery — and ultimately make sustainable, science-backed lifestyle changes,” Maz Brumand, vice president of product for Oura, told CNET.

I’ve used my Oura Ring daily for the past three years to track my sleep, recovery and stress. But it was the first time I heard that a fitness tracker can monitor blood sugar levels. I tested the Stelo CGM with my Oura Ring for two weeks, and I can say that it changed the way I eat and move, and I think this type of biofeedback is helpful for everyone, even if you do not have diabetes.

What is continuous glucose monitoring, and why is it important?

Your blood sugar, or blood glucose, refers to the measurement of sugar in your blood. According to the Cleveland Clinic, glucose is the main source of energy for your body — it’s what powers your muscles, brain and even your cells. When you eat certain foods (particularly carbohydrates), your glucose rises, and your body responds by releasing insulin to shuttle that sugar into cells for energy or storage. On the flip side, if you experience frequent spikes or crashes (even if you don’t have diabetes ), it can impact your energy, sleep, mood and even long-term metabolic health. When your body doesn’t need glucose immediately, it stores it as glycogen in your muscles and liver.

For people with diabetes, monitoring glucose levels is crucial. But is it important to do the same for the rest of us without a diagnosis? To an extent, I think so. Monitoring your blood sugar throughout the day and seeing how your body reacts to different foods can reveal a lot about your cravings, sleep and metabolic health. “Glucose is a real-time window into metabolic health, which underpins how we feel day to day — our energy, focus, mood and sleep — and how resilient we are over time,” Brumand says.

With the rise of wearable glucose sensors like Stelo, those without diabetes can now get insights into how their eating habits impact their bodies (without finger pricks or a prescription).

What is a ‘normal’ glucose range, and are spikes bad?

Before using a CGM, I thought blood sugar was either stable or erratic, with no room for in-between spikes. Once I began tracking my glucose daily, I quickly learned that spikes are completely normal, especially after meals and snacks.

Most people will see glucose levels rise and drop throughout the day. According to the American Diabetes Association, a general target range for adults without pre-diabetes or diabetes is between 70 and 140mg/dL (note that Oura also follows this range, and it’s what users can expect to see in their graphs). It’s also worth highlighting that 70 to 100mg/dL is considered normal for fasting (particularly in the morning before having food), and under 140 mg/dL is common, especially after meals.

“Clinical studies show that even in healthy individuals, a moderate glucose spike (rise above 140mg/dL) can occur on a daily basis. In fact, research suggests that healthy adults will live above 140mg/dL for about 30 minutes, up to 2 hours a day, which is usually 1 to 3 short-lived glucose spikes”, says Renee Fitton, registered dietitian and director of education at L-Nutra, a nutrition technology company.

Fitton further explained that the number and frequency of glucose spikes depend on various factors, primarily what and when you’re eating. These spiked can also be affected by other factors like stress level, exercise, dehydration and even whether you have a sunburn.

Many glucose monitors use a custom range that adapts to your body’s baseline and patterns over time. When looking at your graph, it’s important to keep in mind that context and trends matter more than one-off spikes. For example, seeing a spike after dessert isn’t a sign that something is wrong. It’s a sign that your body is doing its job. What matters most is how quickly your glucose returns to baseline and how often your levels stay elevated over time.

“I would not see signs for concern for occasional (one to three times per day) moderate spikes (less than 160mg/dL) that resolve within about 30 mins. When reaching more frequent, especially if they are higher spikes (for example, above 180mg/dL), that take a long time to resolve (over 60 minutes), then there may be concerns about metabolic health,” Fitton explained. “A completely flat glucose curve is not something that we aim for; you want some gentle ups and downs as a sign of healthy metabolic flexibility.”

How I set up the Stelo monitor with my Oura Ring

You can order the Stelo sensor through ouraring.com ($99 for two sensors). I received a small box with the sensors and easy instructions. Applying it to the back of my upper arm took less than 2 minutes and was surprisingly painless. And yes, there is a small needle involved. I’m terrified of needles, so I spent some time mentally preparing to prick myself, but to my disbelief, I didn’t feel it at all. The sound the ejector makes is pretty loud, though. I sometimes think the sound acted as a diversion to my brain, and that’s why I didn’t feel anything. But, nonetheless, it was a pretty pain-free experience. Once in place, I paired it to the Stelo app, and it automatically reflected within the Oura app. Each sensor tracks your glucose level 24/7 for up to 15 days.

From the Oura app, I could see how my glucose levels fluctuated throughout the day. You can easily access it at the top of the app, where you also see other data metrics like sleep, heart rate, activity and readiness score (a personalized score, ranging from 0 to 100, that provides a snapshot of how well your body has recovered from the previous day’s activities and sleep).

How even my ‘healthy’ food choices raised my blood sugar (and that’s OK)

One of the most eye-opening parts of my testing was seeing how some of my favorite healthy staples played out on the glucose graph. A great example of this was my favorite pressed juice.

I had a pressed juice in the morning that contained pineapple, beets, carrots, ginger, cucumber and lemon. It’s nutrient-dense, but it also spiked my glucose above what’s considered my healthy range for about 6  minutes (a small window and still considered optimal for my age and overall metabolic health). This was enough to make me rethink how and when I consume fruit-heavy beverages.

The next day, I experimented with having a fruit smoothie instead of juice. I made a homemade smoothie with berries, banana, plant-based protein powder, peanut butter, soy milk and oats. This smoothie kept my glucose completely in range (zero minutes above my personal threshold). The added protein and fiber from the fruit, oatmeal, peanut butter and protein powder helped slow the absorption of natural sugars into my bloodstream.

What I learned: Even natural fruit juices can cause glucose spikes, especially when consumed on an empty stomach and without any protein or fiber. Smoothies that include protein, fat and fiber can help keep spikes at bay and help stabilize your energy levels.

Balance your meals with protein, fats and fiber 

Later that week, I had sushi rolls with a side of edamame for dinner. To my surprise, my glucose levels stayed within range the whole time. Oura Advisor (Oura’s AI coach) even pointed out that this food combination offered protein and fiber, which likely contributed to the steady glucose levels. This moment was really encouraging for me. It made me realize that I don’t need to drastically change what I eat. By just being more intentional about how I pair my foods, I can drastically improve the impact they have on my blood glucose. Pairing your foods with healthy fats like avocados, nuts, seeds and olive oil can also slow digestion and therefore the absorption of sugars. 

Fitton explains that this is primarily due to what happens in our digestive tract, even before the nutrients get to our bloodstream. Protein, fiber and healthy fats work in their own way to slow the absorption of simple carbohydrates into the bloodstream, making a slower, more gradual release of sugars into the blood. These factors turn what could be a glucose spike into a steady rise that your body can clear gradually.

“The biggest area of concern when managing our blood sugar levels is limiting refined carbohydrates. When you do choose a refined-carb item (a plain cracker, white flour tortilla, cookies, etc.), try to pair it instead of eating it solo: add cheese, nut butter or a handful of edamame to blunt the glucose rise, and choose a higher-fiber version of your carbohydrate source when possible (for example, whole-grain crackers) so the carbs come packaged with their own speed limit,” Fitton says.

Cake and a walk equal steady blood sugar?

One of the more surprising things I learned was that blood sugar stability isn’t just about what you eat. It’s also about what you do after you eat. One afternoon, I had a slice of cake for a snack. No fiber or protein added, just the cake (I had lunch a few hours before).

Instead of my blood sugar spiking, my glucose levels remained steadily in range. The caveat? I took a brisk walk after having my dessert. It wasn’t anything strenuous, just a short 15-minute walk around my neighborhood. But it was enough to help my body process and use the glucose more efficiently.

“The body knows that exercise demands more energy, and so it helps open up our cells to soak up sugar (energy) and remove it from our blood. A 10-minute walk burns about 30 to 40 calories, and your body will get that energy from circulating glucose or stored glycogen,” Fitton explained.

Taking a walk after meals has long been recommended by experts for metabolic health, but seeing the effect in real time made it click for me. I do think that having the cake after having a balanced meal with protein and fiber also contributed to my steady levels of blood sugar.

Sometimes, it’s not about completely eliminating our favorite treats or carbs, but more so about timing, food pairing and movement.

3 ways I learned to flatten my glucose curve without sacrificing my favorite meals

Before using the glucose sensor with Oura, I assumed blood sugar spikes were mostly about foods and how they impact your body. I also thought the only way to manage them was to cut carbs or drastically change my diet. But over these two weeks, I experienced firsthand how and when I eat (and move) matter just as much as what I eat. I learned that these three strategies helped keep my glucose levels in check.

Pair carbs and sweets with protein, fiber and healthy fats

When I had a berry smoothie with protein powder and soy milk, my glucose levels stayed steady. In contrast, when I had a fruit smoothie earlier that week, my blood sugar levels spiked and crashed more quickly.

Takeaway: Carbs on their own, especially refined and processed carbs, can spike blood sugar quickly, but adding protein or fat slows digestion and leads to a more gentle spike.

Food pairing examples: Apples and peanut butter, toast with avocado, rice with beans or another protein.

Walk it out (especially after sweets)

When I had cake as a snack, I was sure my graph would spike dramatically, but it didn’t because of my walk (and eating a balanced meal before).

A simple walk, even just 10 to 15 minutes, can help offset blood sugar spikes. This small but simple habit helps me now enjoy treats without the crash later.

Timing your food matters

I also noticed that when I ate higher-carb foods earlier in the day, my body processed them better than when I had them later at night. Breakfast smoothies and bowls kept my levels stable, while the same smoothie after 9 p.m. caused more spikes.

“When it comes to blood sugar management, we see that in the morning our body usually has a spike in cortisol (a stress hormone) that can actually help our body take up sugar very quickly and quickly manage blood sugar. Eating in the morning will also calm the cortisol response, reducing the stress on your body. If you wait too long to eat, excess cortisol can create inflammation and also produce larger glucose spikes when you do eat,” explained Fitton. 

Fitton further explained that, conversely, in the evening, the sugar management systems in our bodies start powering down and are not as good at helping blood sugar get into the cells. So it is important to try not to eat too late; otherwise, you’ll probably see blood sugar go up and stay up for longer.

That doesn’t mean you can’t eat carbs or treats at night, but eating them earlier in the day when insulin sensitivity tends to be higher can make a real difference.