Dr Layne Norton: The Science Of Eating For Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97 [cb7253]

Understanding Diabetic Blood Sugar Levels: What You Need to Know

When it comes to blood sugar levels, knowing what's considered diabetic is crucial for maintaining overall health. According to various vitamin linked to high blood sugar and heart problems studies and medical guidelines, a blood glucose level of 126 mg/dL or higher after an overnight fast indicates diabetes.

The Risks Associated with High Blood Sugar Ranges High blood sugar ranges can lead to serious complications if left unchecked. For instance, high levels of blood glucose damage the nerves (neuropathy), leading to numbness and pain in extremities like hands and feet. Similarly, prolonged exposure to elevated blood sugar increases the risk of developing cardiovascular diseases.

The Impact of Diet on Blood Sugar Regulation Diet plays a significant role in regulating blood sugar levels. Foods with a high glycemic index (GI) cause an increase in blood glucose following consumption. In contrast, foods low in GI are gradually digested and absorbed, preventing spikes in blood sugar. By focusing on whole grains, vegetables, lean proteins, and healthy fats, you can maintain stable blood sugar levels.

The Benefits of Exercise for Blood Sugar Regulation Regular exercise is essential to regulating blood sugar ranges. It improves insulin sensitivity by making the cells more responsive to insulin signals from your pancreas. This means that even with elevated glucose in the bloodstream, excess glucose will be absorbed efficiently by cells throughout the body, lowering postprandial spikes.

Why Stress Management Is Crucial for Diabetic Blood Sugar Levels Stress has a negative impact on blood sugar levels as it raises cortisol and adrenaline production in your system. Both these hormones can induce elevated blood sugars within just hours of exposure to stress. Therefore, managing stress through relaxation techniques like yoga, meditation, or deep breathing exercises is an essential part of diabetic management.

Understanding Insulin Sensitivity: A Key Factor for Healthy Blood Sugar Levels When discussing healthy and diabetic blood sugar levels, it's helpful to delve into the mechanics behind how insulin helps manage glucose in your system. Poorly managed blood sugar leads blood sugar 11 to a drop-off in sensitivity toward insulin signals – resulting in poor regulation of high-glucose spikes that can exacerbate chronic health complications.

Why Monitoring Your Blood Sugar Range Is Essential for Health Monitoring is key; even when you have been advised as being diabetic or pre-diabetic, it's still crucial you keep track regularly. The information derived from blood monitoring gives valuable insights into the effectiveness and changes in an implemented self-management plan and identifies potential problems early enough to make adjustments before they become critical.

Maintaining a Healthy Weight for Diabetic Blood Sugar Levels Weight plays a significant role in glucose regulation – it influences both insulin sensitivity levels by increasing peripheral glucose utilization efficiency through enhanced aerobic activity. Carrying excess body fat, especially around the abdomen area (visceral fat), reduces metabolic performance and enhances risk factors for diabetes complications such as high blood pressure.

Managing Blood Sugar Through Effective Meal Timing In managing one's diabetic status, it is also vital to manage meal timings carefully – eating more at times when insulin sensitivity is lower increases your exposure to potentially damaging glucose highs in blood sugar monitor that doesn't use needles the bloodstream. Conversely, consuming larger portions after an exercise bout maximizes your ability to utilize ingested calories for fuel and minimizes accumulation of unhealthy fatty deposits that impair normal metabolic health.

Note: Please consult a healthcare professional or registered dietitian before making any significant changes in diet or treatment plans.

My guest is Layne Norton, Ph.D. (@biolayne1) — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. #HubermanLab #Nutrition #Exercise Thank you to our sponsors AG1 (Athletic Greens): LMNT: ROKA: InsideTracker: Supplements from Momentous Huberman Lab Premium Social & Website Instagram: Twitter: Facebook: TikTok: LinkedIn: Website: Newsletter: Dr. Layne Norton BioLayne: Carbon app: REPS (Research Explained in Practical Summaries): Books: Articles Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans: A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution: Biology's response to dieting: the impetus for weight regain: Other Resources BioLayne – New Research Shows Artificial Sweeteners Mess Up Your Gut? Timestamps 00:00:00 Dr. Layne Norton, Nutrition & Fitness 00:02:53 LMNT, ROKA, InsideTracker, Momentous 00:06:50 Calories & Cellular Energy Production 00:12:35 Energy Balance, Food Labels, Fiber 00:15:19 Resting Metabolic Rate, Thermic Effect of Food 00:19:04 Exercise & Non-Exercise Activity Thermogenesis (NEAT) 00:25:49 Losing Weight, Tracking Calories, Daily Weighing 00:29:24 Post-Exercise Metabolic Rate, Appetite 00:35:04 AG1 (Athletic Greens) 00:36:19 Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs 00:43:46 Exercise & Satiety Signals, Maintain Weight Loss & Identity 00:56:32 Weight Loss & Maintenance, Diet Adherence 01:03:33 Restrictive Diets & Transition Periods 01:08:03 Gut Health & Appetite 01:16:23 Tool: Supporting Gut Health, Fiber & Longevity 01:23:59 LDL, HDL & Cardiovascular Disease 01:30:31 Leucine, mTOR & Protein Synthesis 01:37:31 Tool: Daily Protein Intake & Muscle Mass 01:44:24 Protein & Fasting, Lean Body Mass 01:55:38 Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea 02:04:28 Processed Foods 02:11:54 Obesity Epidemic, Calorie Intake & Energy Output 02:17:33 Obesity, Sugar & Fiber, Restriction & Craving 02:25:57 Artificial Sweeteners & Blood Sugar 02:38:55 Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar 02:50:19 Rapid Weight Loss, Satiety & Beliefs 02:58:13 Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity 03:08:15 Females, Diet, Exercise & Menstrual Cycles 03:14:05 Raw vs. Cooked Foods 03:16:32 Berberine & Glucose Scavenging 03:19:12 Fiber & Gastric Emptying Time 03:21:00 Supplements, Creatine Monohydrate, Rhodiola Rosea 03:30:33 Hard Training; Challenge & Mental Resilience 03:36:12 Carbon App 03:47:11 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: Title Card Photo Credit: Mike Blabac -