Fasting Q&A With Dr Jason Fung: The Dawn Effect, Smart Scales, Kombucha, Stress, Fat Adaptation [c1ab4b]

Understanding Blood Sugar Range: A Key to Optimal Health

Maintaining a healthy blood sugar range is crucial for preventing chronic diseases, including diabetes and heart disease. But what exactly is a normal blood sugar range? The ideal target range varies depending on the individual's health status, but generally, it falls between 70-180 mg/dL after an overnight fast.

The Science Behind Blood Sugar Range Fluctuations

Blood sugar fluctuations are caused by various factors including diet, exercise, stress, and sleep quality. When we eat a meal rich in carbohydrates, our body releases insulin to help cells absorb glucose from the bloodstream. If too much or too little insulin is produced, blood sugar levels can become unstable leading to spikes or drops.

The Impact of Diet on Blood Sugar Range

Diet plays a crucial role in maintaining stable blood sugar levels. Foods that are high in fiber and protein take longer to digest, which helps slow down the absorption of glucose into the bloodstream. Examples include non-starchy vegetables like broccoli, leafy greens, and citrus fruits. On the other hand, foods with a high glycemic index (GI) can cause rapid spikes in blood sugar levels.

The Role of Exercise in Blood Sugar Management

Regular physical activity helps improve insulin sensitivity, which enables cells to absorb glucose more efficiently from the bloodstream. This can help reduce blood sugar spikes after meals and even decrease the risk of developing type 2 diabetes. Activities that are beneficial for improving insulin sensitivity include aerobic exercises like brisk walking, cycling, or swimming.

The Connection Between Blood Sugar Range and Chronic Disease

Maintaining stable blood sugar levels has a significant impact on chronic disease prevention. A study published in the Journal of Clinical Endocrinology & Metabolism found that maintaining normal blood glucose levels reduced the risk of cardiovascular disease by 21% (1). Moreover, managing blood sugar through diet and exercise can also support weight management, which is another factor linked to chronic disease.

The Importance of Tracking Your Blood Sugar Range

Monitoring your blood sugar range is essential for understanding how different factors affect your health. Using a glucometer or continuous glucose monitor (CGM) allows you to track changes in your blood sugar levels over time. This can help identify patterns and make informed decisions about diet, exercise, and other lifestyle habits that support healthy blood sugar regulation.

Maintaining Healthy Blood Sugar Range Through Lifestyle Changes

Making sustainable lifestyle changes is essential for achieving a stable blood sugar range. Examples include incorporating more fiber-rich foods into your meals, engaging in regular physical activity, getting adequate sleep each night (7-8 hours), managing stress through relaxation techniques like yoga or meditation, and limiting consumption of high GI foods.

Blood Sugar Range: The Link to Mental Health

The impact of imbalanced blood sugar levels on mental health is complex. Research suggests that maintaining stable glucose levels can improve cognitive function, reduce symptoms of 64 blood sugar level anxiety and depression, and even enhance overall quality of life (2). Furthermore, addressing insulin resistance how to calculate blood sugar from a1c through dietary changes or medication may also alleviate symptoms associated with conditions like blood sugar numbers after eating polycystic ovary syndrome (PCOS).

References:

1. Diabetes Care: "Association between baseline HbA1c level and major adverse cardiovascular events in type 2 diabetes patients"
2. International Journal of Obesity: "The Relationship Between Blood Glucose Levels and Cognitive Functioning"

Episode #154 In this Fasting Q&A episode, hosted by Coach Lisa Chance, Dr. Jason Fung answers questions from the TFM Community: 1. If someone is glucose sensitive, not insulin resistant, with an A1C of under 5.0, would they still have a dawn effect happen? If they did, what would the dawn effect bump in glucose possibly be? [02:12] 2. I have a smart scale. In addition to weight, it has metabolic rate, body fat %, etc. I am interested in knowing if the relative changes (as opposed to the absolute number) would be useful to know. Similarly, I am interested in reducing visceral fat. If that number goes down by 10%, might that be a helpful indicator about the direction that things are going in and whether what I am doing is working? [05:56]  3. What’s your take on kombucha? [09:35] 4. I read a book named “The One Minute Cure: The Secret to Healing Virtually All Diseases.”  It is a therapy with H2O2 in Food Grade of 35% or 3% (diluted in Distilled Water). I have tried this therapy and every time I test my blood sugar after 30 minutes of taking it, it lowers my blood sugar by more than 17 mg/dL. I was wondering if you have studied this therapy and what you think about it? [11:32] 5. I find it easier to fast during work. However, I have a stressful job with long hours. Could cortisol/high stress be negating the benefits of the fast? Would I be better off using TRE and save fasting for my off days? [13:08] 6. This month’s TFM Group Challenge is ‘Giving Up Your Vices’. Megan’s first video discussed A2 dairy. What is your take on this and what is the appropriate amount of A2 dairy each day? I know Coach Nadia says ‘sparingly’, but it’s not clear what that means when it comes to sheep/goat/A2 dairy. Does it matter what kind of dairy it is if it’s still all insulinogenic? [15:13] 7. I’ve tried many different forms of salt and even tried making my own salt capsules, yet, without fail, I end up feeling nauseous shortly after taking it. Is there anything else I can do to quell the nausea? Do some people just not need salt or have a medical reason why salt makes them nauseous? Is there anything else I can try? [19:06] 8. How high should a [blood sugar] spike be after meals, and when should your blood sugar levels return to the pre-meal range? [21:46] 9. How do I know when I’m fat-adapted?[23:37] 10. If someone has high triglycerides, is it a pretty good guess that they also have non-alcoholic fatty liver disease? [26:07]  11. Do you have any tips on how I can do intermittent fasting without osing weight? My goal is to lower my A1C and be less dependent on medication while improving my health. [28:02] 12. I am a lifetime vegetarian and have always eaten very clean, whole foods. I have been fasting since 1979 and I easily fast for weeks, change up the fasting protocol, etc, but the pounds just will not budge. How can I use fasting to drop this weight? [30:39] Please note that you need to be a member of the TFM Community to submit questions to the Q&A webinars with Dr. Fung but you can submit questions to our regular Q&A episodes here: Transcripts of all episodes are available at www.thefastingmethod.com on the Podcast page. Learn More About Our Community: Join our FREE Facebook Group: Watch Us On YouTube: Follow Us on Instagram: @fastingmethod This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting  any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.