#450. Is Intermittent Fasting The Secret To Stable Blood Sugar Levels? [5994c6]

Mastering Blood Sugar Control: A Comprehensive Guide

Maintaining a healthy blood sugar range is crucial for individuals living with diabetes or those at risk of developing it. The ideal blood sugar range varies depending on several factors, including age and health status. For adults, the American Diabetes Association recommends maintaining a fasting plasma glucose level below 100 mg/dL and an HbA1c (average blood glucose) less than 7% for good diabetes control.

Monitoring Blood Sugar: Key to Effective Management

To maintain optimal health, it's essential to monitor your blood sugar levels regularly. You can use a glucometer at home or invest in a continuous glucose monitoring system (CGM). These devices provide accurate readings and help you identify patterns in your blood sugar fluctuations. For instance, if you're taking medication or adjusting your diet, tracking your progress through regular measurements will enable you to make informed decisions.

Fluctuations in Blood Sugar: Understanding the Cause

Blood sugar levels can fluctuate due to various reasons such as physical activity, stress, and changes in food consumption. Physical exercise is particularly beneficial for blood sugar management. Research has shown that regular physical activity can reduce HbA1c by up to 2%, thus providing a significant advantage over medication alone.

The Impact of Diet on Blood Sugar Regulation

Diet plays a vital role in maintaining stable blood sugar levels. Fiber-rich foods, such as fruits and vegetables, have been found to slow the absorption rate of glucose into the bloodstream. Aim for at least 25 grams of fiber per day from sources like whole grains, legumes, nuts, and seeds.

Exercise: Adjusting Your Blood Sugar Range

In addition to dietary adjustments, incorporating physical blood sugar blurred vision activity is crucial in managing blood sugar levels. Engage in regular exercise such as brisk walking or jogging but ensure you consume a diabetic smoothies to lower blood sugar balanced meal before exercising to prevent spikes in your blood sugar levels. Even light-intensity exercises like yoga and cycling can help improve insulin sensitivity.

Stress Management: The Unseen Culprit Behind Blood Sugar Fluctuations

Stress is another significant contributor to fluctuating blood sugar levels, which often leads to high or low ranges impacting health negatively. Effective how long is considered fasting for blood sugar stress management techniques such as meditation, deep breathing practices, and engaging in hobbies you enjoy can significantly help mitigate the negative effects of stress on your overall health.

Blood Sugar Monitoring: Unlocking Optimal Health

Maintaining a stable blood glucose range offers numerous benefits including lowering diabetes risk by up to 80% for those living with prediabetes. A healthy diet combined with regular physical activity and monitoring has been found to improve cardiovascular outcomes, mental clarity, and stabilize weight.

Note that these selections cover points 2, 4, 5, 6 , 10 and is based on creating an effective Blood Sugar control plan for managing both Type 1 & 2 Diabetes

Can combining early time-restricted eating with daily caloric restriction supercharge your blood sugar control? In this episode, I dive into a recent study by Zaman and colleagues that compared the effects of early time-restricted eating + calorie restriction & calorie restriction alone on continuous glucose levels in obese adults. The findings may surprise you and reshape your approach to optimizing metabolic health. Discover: • The critical importance of maintaining stable blood glucose levels • Surprising results on the impact of adding eTRE to DCR • Key factors to focus on for improving blood sugar control • Insights on the role of calorie restriction and weight loss • Practical tips for finding a sustainable approach that works for you Get my weekly newsletter ( - Adaptation Book Erik for your next event ( Start AIM7 for Free ( Paper: The effects of early time restricted eating plus daily caloric restriction compared to daily caloric restriction alone on continuous glucose levels (     Quotable moments: "Maintaining a stable blood glucose level is critical for your heart and vascular system. It prevents nerve damage, vision problems, and chronically elevated blood sugar can negatively impact brain function, crush your energy levels, and make you really moody." - Dr. Erik Korem "When the researchers analyzed the data, they found there were no significant differences between the two groups in terms of changes in average glucose levels, glucose variability, or insulin sensitivity over 12 weeks." - Dr. Erik Korem "If you need to lose weight, start with a calorie deficit. And then if eating in a condensed timeframe helps you control your appetite, helps you put some guardrails up, or helps with not having low HRV at night and having an elevated heart rate, then do it." - Dr. Erik Korem   ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - Twitter - LinkedIn - Facebook - Website - Newsletter - See omnystudio.com/listener ( for privacy information.