Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health [5d04a5]

Understanding Blood Sugar Fluctuations: Managing High Levels at Night

High blood sugar levels, particularly during nighttime hours, can be a significant concern for individuals living with diabetes or those who are prone to insulin resistance. The fluctuations in blood sugar levels throughout the day can have varying effects on our overall health and well-being.

Blood glucose spikes occur when the body is unable to produce why is my blood sugar elevated in the morning enough insulin to meet its demands due to factors such as genetics, poor diet, lack of physical activity, stress, sleep deprivation, or other medical conditions. When these spikes happen during nighttime hours, they can disrupt essential physiological processes like growth hormone secretion which usually occurs during deep stages of sleep.

Identifying the Culprits: Factors Contributing to High Blood Sugar at Night

A host of factors contribute to high blood sugar levels throughout the day but are exacerbated by poor lifestyle choices or undiagnosed medical conditions. One major contributor is diet; eating a meal rich in carbohydrates and added sugars causes an immediate spike in insulin, which can be challenging for some people's bodies.

Another significant factor is stress; increased cortisol production from chronic stress raises blood sugar levels while simultaneously decreasing the body's sensitivity to insulin. Moreover, lack of quality sleep significantly impacts hormone regulation including insulin that could lead to higher morning glucose levels if not addressed promptly. These factors interlink with genetics in a delicate dance making individual reactions vary widely.

Stabilizing Blood Sugar: Essential Dietary Considerations for Nighttime

Managing blood sugar at night starts by paying attention to food intake and ensuring balanced meals throughout the day, rather than consuming large amounts of carbohydrates close to bedtime when possible. For individuals struggling with blood glucose regulation certain foods such as omega-3 rich fish (like salmon) leafy greens like spinach or sweet potatoes may provide beneficial effects due to their natural compounds.

Incorporating spices that have been traditionally used in medicine and found beneficial for diabetics, like cinnamon into meals has shown the ability reduce fasting morning blood glucose levels while fiber-rich foods are also important to control spikes post mealtime. Fiber is essential because it delays gastric emptying thereby slowing down carbohydrate absorption which can help maintain stable evening sugar readings.

The Role of Exercise in Managing Blood Sugar Levels at Night

Consistent physical activity plays a critical role not only during the day but how to monitor your blood sugar levels also when blood glucose levels are usually low overnight, helping with normal blood sugar for a non diabetic insulin sensitivity and hormone regulation. Regular aerobic or resistance exercise promotes cardiovascular health lowers body mass index (BMI), improves sleep quality reduces stress.

It's essential to schedule workouts that help reduce evening cortisol production while optimizing physical condition as even short morning exercises may have a beneficial effect on daily blood glucose patterns by encouraging weight loss lowering risk of chronic conditions tied to higher nocturnal sugar levels. Therefore prioritizing both diet and exercise for stable day-night balance could aid achieving healthier target ranges.

Nutrient Balance: The Connection Between Blood Sugar Management and Overall Health

Effective management involves nutrient-dense meals, physical activity coupled with regular sleep schedules; stress control strategies like relaxation techniques or mindfulness practices help minimize daily physiological strain by minimizing spikes in cortisol levels thereby preventing fluctuations that impair health when left unchecked.

In this episode, my guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health. We address the “calories in- calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fiber and sugar can modify the CICO equation. We cover how different types of sugars, specifically fructose, sugars found in liquid form, taste intensity, and other factors impact insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive (acting similarly to drugs of abuse) and how sugar alters brain circuits related to food cravings and satisfaction. We discuss the role of sugar in childhood and adult obesity, gut health and disease and mental health. We also discuss how the food industry uses refined sugars to create pseudo foods and what these do to the brain and body. This episode is replete with actionable information about sugar and metabolism, weight control, brain health and body composition. It ought to be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body. For the show notes, including referenced articles and additional resources, please visit Thank you to our sponsors AG1: Eight Sleep: Levels: AeroPress: LMNT: Momentous: Huberman Lab Social & Website Instagram: Twitter: Facebook: TikTok: LinkedIn: Website: Newsletter: Dr. Robert Lustig Website: Books: Publications: Blog: UCSF academic profile: Metabolical (book): SugarScience: X: Facebook: LinkedIn: Instagram: Threads: Timestamps 00:00:00 Dr. Robert Lustig 00:02:02 Sponsors: Eight Sleep, Levels & AeroPress 00:06:41 Calories, Fiber 00:12:15 Calories, Protein & Fat, Trans Fats 00:18:23 Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods 00:26:43 Fructose, Mitochondria & Metabolic Health 00:31:54 Trans Fats; Food Industry & Language 00:35:33 Sponsor: AG1 00:37:04 Glucose, Insulin, Muscle 00:42:31 Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer 00:51:14 Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation 01:00:51 Supporting the Gut Microbiome, Fasting 01:04:13 Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry 01:10:28 Sponsor: LMNT 01:11:51 Processed Foods & Added Sugars 01:14:19 Sugars, High-Fructose Corn Syrup 01:18:16 Food Industry & Added Sugar, Personal Responsibility, Public Health 01:30:04 Obesity, Diabetes, “Hidden” Sugars 01:34:57 Diet, Insulin & Sugars 01:38:20 Tools: NOVA Food Classification; Perfact Recommendations 01:43:46 Meat & Metabolic Health, Eggs, Fish 01:46:44 Sources of Omega-3s; Vitamin C & Vitamin D 01:52:37 Tool: Reduce Inflammation; Sugars, Cortisol & Stress 01:59:12 Food Industry, Big Pharma & Government; Statins 02:06:55 Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars 02:12:58 Real Food Movement, Public School Lunches & Processed Foods 02:18:25 3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress 02:26:40 Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain 02:34:32 Re-Engineering Ultra-Processed Food 02:38:45 Sugar & Addiction, Caffeine 02:45:18 GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma 02:57:39 Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance 03:03:31 Fructose & Addiction, Personal Responsibility & Tobacco 03:07:27 Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods 03:12:54 Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels 03:19:14 Improving Health, Advocacy, School Lunches, Hidden Sugars 03:26:55 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter #HubermanLab #Science #Nutrition Title Card Photo Credit: Mike Blabac - Disclaimer: