Keto And Fasting Vs. Blood Sugar | Ketone Production | Glucose- Thomas DeLauer [cc8317]

Unlocking a Healthy Blood Sugar Range: Understanding Normal Levels

Maintaining a healthy blood sugar range is crucial for our overall well-being. The ideal blood how much should blood sugar rise after a meal sugar level varies depending on several factors, including age, physical activity, and medication usage. For most adults without diabetes, the American Diabetes Association recommends keeping fasting glucose levels below 100 mg/dL (milligrams per deciliter) and post-meal glucose levels less than 140 mg/dL.

The Link Between Diet and Blood Sugar Fluctuations

What we eat has a significant impact on our blood sugar range. Consuming foods high in added sugars, refined carbohydrates, and saturated fats can cause blood sugar spikes, whereas whole grains, fruits, vegetables, lean proteins, and healthy fats help regulate it. Incorporating fiber-rich foods like legumes, nuts, and seeds into your diet is especially beneficial as they slow down carbohydrate absorption and reduce insulin resistance.

Understanding the Role of Exercise in Blood Sugar Management

Regular physical activity plays a vital role in maintaining blood sugar levels. When we exercise regularly, our body becomes more sensitive to insulin, making it easier for glucose to enter cells. This results in lower fasting and post-meal glucose levels. Activities like brisk walking, jogging, cycling, and high-intensity interval training (HIIT) are excellent choices as they not only improve cardiovascular health but also enhance blood sugar control.

The Importance of Tracking Your Blood Sugar Range

Monitoring your blood sugar regularly is essential for understanding how different factors influence your levels. Using a glucometer or continuous glucose monitoring system (CGMS) at home can help you track trends and make informed decisions about lifestyle changes. This data can be especially valuable if you're managing diabetes, as it allows healthcare providers to fine-tune medication regimens.

The Impact of Sleep on Blood Sugar Regulation

Sleep is another crucial aspect that often goes overlooked in the context of blood sugar management. Poor sleep quality or duration has been linked with increased insulin resistance and higher glucose levels upon waking. Aim for 7-8 hours of sleep each night to help regulate your appetite, metabolism, and energy balance.

Maintaining a Healthy Blood Sugar Range Through Stress Management

Stress is another potent factor influencing blood sugar fluctuations. When we're under stress, our body releases stress hormones like cortisol and adrenaline that raise glucose levels by mobilizing stored glycogen for energy release into the bloodstream. Engaging in relaxation techniques such as yoga, deep breathing exercises, meditation, or seeking support from friends and family can significantly mitigate these effects.

The Connection Between Blood Sugar Levels and Heart Health

Maintaining a healthy blood sugar range also has implications beyond just diabetes management; it's crucial for heart health too. Research indicates that individuals with consistently high fasting glucose levels are at increased risk of cardiovascular disease, including conditions like coronary artery disease, stroke, and peripheral arterial disease. By keeping 192 blood sugar after eating your blood sugar in check through diet, exercise, stress management, and regular monitoring, you're also reducing the risk of these complications.

Unlocking Your Potential: Strategies for Achieving a Healthy Blood Sugar Range

Achieving a healthy blood sugar range requires long-term commitment but offers numerous rewards beyond just reduced disease risk. Regular physical activity combined with balanced eating and appropriate medication regimens (if necessary) can significantly lower your fasting glucose levels while enhancing overall quality can nuts raise blood sugar of life.

Please Subscribe for 3x Videos Per Week + Live Broadcasts To learn more, visit my website here: Get the Apparel I Wear at Keto and Fasting vs. Blood Sugar | Ketone Production | Glucose- Thomas DeLauer… Prior to converting to the keto diet, your muscles were the major sites to soak up and use glucose in the blood for energy. On the long-term keto diet, however, they now prefer fat as fuel - so the muscles are resisting the action of insulin to bring sugar into cells for energy as they don’t want or need sugar anymore, so they don’t get absorbed. Hence, the slightly elevated, but generally stable, glucose circulating in the blood - the glucose coming from when you consume no sugar is due to gluconeogenesis. Why Does This Occur? There is no essential requirement for dietary carbs because humans possess the ability to adapt to low-carb availability. In the liver of a keto-adapted person, ketone production increases dramatically to displace glucose as the brain’s primary energy source, while fatty acids supply the majority of energy for skeletal muscle. Glucose production from non-carb sources via gluconeogenesis supplies carbons for the few cells dependent on glycolysis. The majority of glucose is spared for tissues with an absolute requirement for it, such as the brain. So with muscle tissue “refusing” the glucose in order to keep it available for the brain, the blood glucose rises, especially first thing in the morning - due to the dawn phenomenon. When you are sleeping your body is very active cleaning out the brain and rebalancing hormones to prepare you for the next day. Early in the morning, the body releases cortisol, epinephrine, growth hormone, and glucagon - these hormones all have the effect of increasing blood sugar to wake you up. The difference in those who are following a ketogenic lifestyle is that if they are well keto-adapted, then their cells may refuse to burn that sugar for energy, which can make fasting blood sugar levels be more elevated than usual. Simply, dawn phenomenon is a natural rise in blood sugar because of a surge of hormones secreted at night which trigger your liver to dump sugar into your blood to help prepare you for the day. In Depth: So physiological insulin resistance is actually quite logical as muscle runs well on lipids and so glucose can be left for tissues such as brain, which really need it. Neuronal tissue varies in its use of insulin to uptake glucose but doesn't accumulate lipid in the way muscle does, so physiological insulin resistance is not an issue for brain cells. However, while muscles are in "refusal mode" for glucose the least input, from food or gluconeogenesis, will rapidly spike blood glucose. Instead of sugar not being able to get into the cells due to insulin resistance, the cells are simply refusing to burn sugar because they would prefer the ketones already being used. So after going low carb, your muscle tissue becomes insulin resistant in order to preserve serum glucose availability for the brain. If your muscle tissue did not do this, reduced availability of glucose in the serum could (theoretically) put you in dire straights if your brain can’t meet minimal demand for glucose. In other words, physiological insulin resistance is a protective response of the body that ensures that the brain gets the benefit of a limited supply of glucose. Because the rest of the body is refusing to take up glucose, and the liver takes it up slowly, a meal of carbohydrates is followed by higher blood glucose levels in someone on a low carbohydrate diet. 1) physiology.org | Error. (n.d.). Retrieved from 2) Distinct Effects of Ketone Bodies on Down-Regulation of Cell Surface Insulin Receptor and Insulin Receptor Substrate-1 Phosphorylation in Adrenal Chromaffin Cells. (2003, March 1). Retrieved from 3) Why High Fasting Blood Glucose on Low Carb or Keto? ? Diet Doctor. (n.d.). Retrieved from 4) Higher Fasting Glucose on Ketogenic Diets: Reason to Worry? (2018, October 10). Retrieved from 5) Physiological Insulin Resistance - Ketopia. (2015, September 2). Retrieved from 6) Ketogenic Diet and Physiological Insulin Resistance | Low Carb Diet and Dawn Phenomenon. (2018, March 4). Retrieved from