7 Simple Tips For Better Blood Sugar Control And More Energy | “Glucose Goddess” Jessie Inchauspé [825c66]
Post Time: 2025-07-29
Maintaining a healthy blood sugar range is crucial for optimal health, and it's essential to understand what constitutes a normal range. The ideal blood sugar level after eating can vary depending on several factors such as age, physical activity level, and overall health status.
According to the American Diabetes Association (ADA), the normal fasting blood glucose levels are between 70-99 mg/dL for non-diabetic individuals. However, if you've eaten a meal recently, your blood sugar levels may be higher. The ADA recommends that two-hour postprandial blood glucose levels should not exceed 140 mg/dL.
How Diet Impacts Blood Sugar Levels
The food we eat plays a significant role in regulating our blood sugar levels. Foods high in added sugars, refined carbohydrates, and saturated fats can cause blood sugar spikes and drops. On the other hand, foods rich in fiber, protein, and healthy fats help regulate blood sugar levels.
For instance, whole grains such as brown rice, quinoa, and whole-wheat bread are good sources of complex carbohydrates that release glucose slowly into the bloodstream. In contrast, sugary drinks like soda and sports drinks can cause rapid spikes in blood sugar levels. Vegetables and fruits rich in fiber like broccoli, Brussels sprouts, and apples also help regulate blood sugar levels.
The Role of Insulin Sensitivity
Insulin sensitivity is a crucial factor that determines how efficiently the body uses insulin to regulate blood sugar levels. Individuals with high insulin sensitivity can easily absorb glucose from the bloodstream into their cells. Conversely, those with low insulin sensitivity may experience difficulty regulating blood sugar levels, leading to conditions like prediabetes and type 2 diabetes.
Factors such as physical activity level, weight status, and genetics play a significant role in determining insulin sensitivity. For example, regular aerobic exercise can improve insulin sensitivity by allowing glucose to enter cells more efficiently.
Managing Stress for Healthy Blood Sugar Levels
Stress is another factor that significantly impacts blood sugar levels. When the body perceives stress, it releases hormones like cortisol and adrenaline, which increase blood glucose levels by releasing stored energy sources (glycogen) into the bloodstream.
Practicing relaxation techniques such as deep breathing exercises, meditation, or yoga can help regulate stress responses and maintain healthy blood sugar levels. Adequate sleep is also essential for managing stress; aim for 7-8 hours of sleep each night to support optimal health.
The Importance of Sleep in Blood Sugar Regulation
Sleep plays a critical role in regulating blood sugar levels by influencing hormones like insulin and glucagon that control glucose metabolism. During deep sleep, the body releases hormones that help regulate blood sugar levels, including melatonin, which has been shown to improve insulin sensitivity.
A study published in the Journal of Clinical Endocrinology & Metabolism found that individuals who slept for 8 hours had improved glycemic control compared to those who slept for only 5-6 hours. Furthermore, research suggests that poor sleep quality can increase the risk of developing metabolic disorders like type 2 diabetes and obesity.
Adjusting Your Blood Sugar Range Through Physical Activity
Regular physical activity is essential for maintaining healthy blood sugar levels by improving insulin sensitivity. Aerobic exercises such as walking, jogging, cycling, or swimming improve glucose uptake in muscles, allowing them to use more glucose from the bloodstream for energy production. Resistance training can also enhance muscle mass and strength while improving insulin action.
A study published in the Journal of Applied Physiology found that moderate-intensity aerobic exercise improved glycemic control by increasing fasting blood glucose levels after 2-3 months of regular physical activity.
Levels Co-Founder Casey Means, MD, and “Glucose Goddess” Jessie Inchauspé talked about all things blood sugar 130 3 hours after eating glucose, including Inchauspé’s top hacks for better blood sugar control. ✅ The Glucose Goddess hacks: - Have a savory breakfast (not a sweet one). - Eat your veggies first at every meal. - Never eat sugar on an empty stomach (only as dessert after a meal). - After you eat, use your muscles for 10 minutes (e.g., go blood sugar and sweating at night for a 10-minute walk). - Have some apple cider vinegar diluted elevated blood sugar in pregnancy in water before a meal. - Put clothing on your carbs (i.e., eat them with fat, protein, and fiber) - Have a savory snack instead of a sweet one. #metabolichealth #bloodsugar #nonakedcarbs #savoryvssweet Get Your Free Ultimate Guide to Glucose: 👋 WHO WE ARE: Levels helps you see how food affects your health. With real-time, personalized data gathered through biosensors like continuous glucose monitors (CGM), you learn which diet and lifestyle choices improve your metabolic health so you can live a longer, fuller, healthier life. 🔗 LINKS: Subscribe here on YouTube: