Ep. 117: Fructose Malabsorption, Protecting Against Alcohol, & Brain Injuries And Inflammation (Q&A) [665a1f]
Post Time: 2025-07-29
Monitoring blood sugar levels is a crucial aspect of managing diabetes, but it's equally important for individuals without diabetes to maintain healthy blood sugar ranges. By understanding how to monitor and manage your blood sugar levels, you can take the first step towards optimizing your overall health.
Understanding Normal Blood Sugar Ranges: The Foundation of Balance
The ideal blood sugar range varies depending on several factors such as age, sex, and physical activity level. For adults without diabetes, a normal fasting glucose reading typically falls between 70-99 mg/dL. Postprandial (after meal) readings should be under 140 mg/dL. However, these ranges can fluctuate in individuals with prediabetes or type 2 diabetes.
The Importance of Monitoring Blood Sugar: A Crucible for Balance
Monitoring your blood sugar levels helps you identify patterns and trends that may indicate potential issues. This information is vital to adjusting your treatment plan as needed. By tracking your readings, you'll gain a deeper understanding of how various factors such as diet, exercise, stress, and sleep impact your blood sugar levels.
The Impact of Diet on Blood Sugar: A Balancing Act
Diet plays a significant role in managing blood sugar levels. Consuming high-fiber foods can help slow down glucose absorption into the bloodstream, promoting more stable blood sugar readings. Some examples include fruits, vegetables, whole grains, and legumes. On the other hand, refined carbohydrates and added sugars can cause a spike in blood sugar.
Exercise: A Powerful Tool for Blood Sugar Balance
Regular physical activity is essential for maintaining healthy blood sugar levels. Exercise improves insulin sensitivity by allowing cells to absorb glucose more efficiently from the bloodstream. Activities such as brisk walking, swimming, cycling, or weightlifting can significantly reduce your risk of developing type 2 diabetes and improve overall health.
Managing Stress: The Key to Sustained Blood Sugar Balance
Chronic stress is a common issue that affects millions worldwide. It has been shown to increase blood sugar levels by stimulating the production of cortisol, insulin-resistance hormones. Practicing stress-reducing techniques such as yoga, meditation, and deep breathing exercises can help mitigate this effect.
Maintaining Healthy Sleep Habits: A Cornerstone for Balanced Blood Sugar
Adequate sleep is essential for maintaining a healthy balance between blood sugar levels. Poor sleep quality has been linked to increased insulin resistance, while regular sleeping patterns promote stable glucose metabolism. Prioritize getting 7-8 hours of restful sleep each night by establishing a consistent bedtime routine.
Harnessing the Power of Supplements: Complementary Tools for Blood Sugar Balance
Certain supplements can provide an added boost to your blood sugar management efforts when combined with lifestyle modifications and medication (if prescribed). These include chromium, alpha-lipoic acid, and berberine. However, it's crucial to consult a healthcare professional before adding any new supplement regimen.
Staying on Track: Why Consistency Is Key for Blood Sugar Balance
Achieving blood sugar balance requires consistent effort over time. Stay motivated by setting realistic goals and celebrating your successes along the way. Monitoring your progress will also help you recognize areas that need improvement, allowing you to adjust your strategy accordingly.
Remember, mastering blood sugar balance is a journey rather than an overnight transformation. With persistence and patience, combined with proper understanding of how various factors impact this delicate process, anyone can develop a winning plan for optimizing their diabetes treatment or maintaining healthy blood sugar ranges for optimal health.
Show Notes: Free Energy Balance Mini-Course: Free Energy Balance Food Guide: Energy Balance Solution program: Jay's Instagram: Jay's Facebook: Jay's Website: Mike's Website: The Nutrition Blueprint: Mike's Youtube Channel: Mike's Twitter: Mike's Instagram: In this episode we discuss: -Concerns surrounding fructose malabsorption and whether fructose is really a FODMAP -Whether you need to be concerned about excess fructose in foods -Whether you should avoid sugar and supplement with fish oil for brain inflammation -Diet and supplement strategies for brain injuries -The impacts of drinking alcohol from the Bioenergetic view 0:00 – intro 1:15 – how fructose gets absorbed in the small intestine 4:24 – the optimal fructose to glucose ratio and how to tell if you have fructose malabsorption 8:41 – the details of how glucose helps with fructose absorption 12:04 – which foods have a high fructose to glucose ratio 16:24 – issues with FODMAP categorization and whether fructose is really a FODMAP 21:23 – listening to your blood pressure and sugar monitor machine body and understanding individual context vs following rigid “food rules” 27:39 – anti-inflammatory diets and whether we should avoid sugar and supplement with fish oil to reduce brain inflammation 32:06 – dietary and supplement strategies to promote an anti-inflammatory state in the brain 39:15 – the effectiveness of red-light therapy, methylene blue, progesterone, exogenous ketones, and polyphenols in treating brain injuries 44:31 – why we don’t want to prioritize omega 3s in the diet and whether eating fish is any better than fish oil supplementation 47:21 – reducing inflammation with the use of aspirin 47:53 – the main concerns with drinking alcohol: blood sugar in urine intestinal permeability, endotoxin production, and liver health 52:32 – stress-relieving supplement alternatives to alcohol and the effects of alcohol on vitamins and minerals 54:37 – strategies to mitigate the effects of alcohol in the short-term 58:14 – whether it makes sense to drink alcohol, alcohol use as a coping mechanism, and the impact of culture 1:00:07 – more strategies for mitigating the effects of alcohol in the short and long term To take a look at the studies and articles referenced throughout this episode, check out the show notes at Disclaimer: This podcast is for general how to lower blood sugar levels with food informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.