Controlling Sugar Cravings & Metabolism With Science-Based Tools | Huberman Lab Podcast #64 [7fbec5]

Understanding Your Blood Sugar Range: A Key to Optimal Health

Maintaining a healthy blood sugar range is crucial for optimal health, and it's essential to understand what this range means. The ideal blood sugar range varies from person to person, but the American Diabetes Association recommends that fasting glucose levels be below 100 mg/dL.

The Science Behind Normal Blood Sugar Range Explained

Insulin sensitivity plays a significant role in maintaining healthy blood sugar levels. When we eat carbohydrates, our body breaks them down into glucose and releases insulin to help cells absorb this glucose for energy production. Insulin resistance occurs when the body becomes less responsive to insulin, leading to increased blood sugar levels.

The Connection Between Blood Sugar Range and Weight Management

Did you know that your blood sugar range can impact weight gain or loss? When blood sugar levels are consistently high, it can lead to an increase in appetite, causing overeating. On the other hand, maintaining blood sugar 117 fasting a healthy blood sugar range through diet and exercise can help with weight management.

Fluctuations in Blood Sugar: Causes and Consequences

Blood sugar fluctuations occur due to various factors such as changes in meal times or portion sizes. Spikes in blood sugar levels can lead to fatigue, headaches, and mood swings. Conversely, drops in blood sugar can cause shakiness, dizziness, and anxiety.

Managing Blood Sugar Through Diet: A Key Component of Weight Loss

A well-balanced diet that includes foods with a low glycemic index (GI) can help stabilize blood sugar levels. Examples of such foods include whole grains like brown rice or quinoa, non-starchy vegetables, lean proteins, and healthy fats.

The Impact of Exercise on Blood Sugar Range: A Game-Changer for Weight Management

Regular physical activity not only helps with weight loss but also improves insulin sensitivity. This means that high blood sugar level treatment even after a meal high in carbohydrates, your body can efficiently use the glucose released into your bloodstream without spiking blood sugar levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

Common Mistakes When Trying to Manage Blood Sugar

It's essential to avoid common mistakes when trying to manage blood sugar, such as restricting too many food groups. Completely cutting out a particular group may lead to overeating in another, causing your body more harm than good.

By maintaining a healthy blood sugar range and addressing its connection with weight management, we can take control of our overall health and reduce the risk of how long does blood sugar stay elevated after eating chronic diseases like diabetes and cardiovascular disease.

I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars. #HubermanLab #Sugar #FatLoss Thank you to our sponsors Thesis - AG1 (Athletic Greens): InsideTracker: See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR Our Patreon page Supplements from Thorne Social & Website Instagram - Twitter - Facebook - TikTok - Website - Newsletter - Subscribe to the Huberman Lab Podcast: Apple Podcasts: Spotify: Google Podcasts: Other platforms: Article Links "Neocortex saves energy by reducing coding precision during food scarcity": "Impact of sugar on the body, brain, and behavior": "Sugar consumption, sugar sweetened beverages and Attention Deficit Hyperactivity Disorder: A systematic review and meta-analysis": "The preference for sugar over sweetener depends on a gut sensor cell": Book Links "Dopamine Nation: Finding Balance in the Age of Indulgence": Timestamps 00:00:00 Sugar & Physiology 00:02:25 The Brain-Body Contract 00:03:13 Thesis, AG1 (Athletic Greens), InsideTracker 00:07:40 Sugar & the Brain 00:10:06 Appetite & Hormones: Ghrelin & Insulin 00:14:17 Glucose & Brain Function 00:24:19 Glucose & Physical Activity 00:26:16 Fructose vs. Glucose 00:32:41 When to Eat High-Sugar Foods? 00:35:01 Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings 00:41:46 Tool: Sugar & the Dopamine, Pleasure – Pain Dichotomy 00:48:43 Subconscious Sugar Circuits, Hidden Sugars in Food 00:58:03 Glucose Metabolism in the Brain 01:03:00 Tool: Glycemic Index, Blunting Sugar Cravings 01:12:08 Sugary Drinks, Highly Refined Sugars 01:14:33 Artificial Sweeteners 01:22:36 ADHD, Omega-3s 01:30:18 Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine 01:35:15 Tool: Blunt Sugar Peaks & Craving with Lemon Juice 01:43:09 Tool: Reduce Sugar Cravings & Spikes with Cinnamon 01:45:10 Berberine, Sustained Low Blood Glucose Levels 01:51:24 Tool: Sleep & Sugar Cravings 01:56:33 Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Instagram, Twitter, Thorne, Neural Network Newsletter Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac -