Why Measuring Your Blood Sugar Level Is Important | Dr Casey Means [801771]
2025-07-29
Post Time: 2025-07-29
Maintaining a healthy blood sugar range is crucial for overall well-being. However, many of us are unsure what constitutes an ideal blood sugar level and how to achieve it. The American Diabetes Association recommends the following ranges for different times of the day:
Fasting glucose (before meals): 70-99 mg/dL
Post-meal glucose: less than 180 mg/dL
Understanding these numbers is essential, as fluctuations in blood sugar levels can have severe consequences on our health. Regular monitoring and maintaining a stable range require attention to diet, exercise, and stress management.
Blood Sugar Fluctuations: Causes and Consequences
Our bodies are designed to regulate blood sugar levels through the release of hormones like insulin and glucagon. However, various factors can disrupt this balance, leading to spikes or drops in glucose levels. Some common causes include:
Consuming high-carb foods that cause rapid increases in blood sugar
Ignoring exercise routines, which helps lower blood sugar naturally
Poor sleep quality affecting the body's ability to regulate insulin sensitivity
Understanding these fluctuations is crucial for developing strategies to maintain a stable range.
The Role of Diet in Regulating Blood Sugar Levels
Diet plays a significant role in regulating our blood sugar levels. Consuming foods with low glycemic indexes, such as whole grains and fruits, can help stabilize glucose levels. In contrast, high-glycemic-index foods like white bread and sugary snacks cause rapid spikes.
Fiber-rich foods: Include fiber in your diet to slow down digestion and absorption of carbohydrates
Healthy fats: Consuming healthy fats from sources like nuts, seeds, avocados supports the body's natural glucose regulation processes
Managing Blood Sugar Through Physical Activity
Regular physical activity not only helps lower blood sugar levels but also enhances insulin sensitivity. Even moderate exercise can make a difference.
A 30-minute brisk walk reduces fasting glucose by about 7%
Exercise routines that incorporate strength training improve muscle mass and metabolism, supporting natural blood sugar regulation
The Impact of Stress on Blood Sugar Levels
Chronic stress affects our ability to regulate blood sugar levels. High cortisol levels lead to increased insulin resistance.
Manage stress through relaxation techniques like yoga or meditation
Avoid skipping meals as this can cause low glucose episodes due to heightened anxiety and distraction
Supplements for Supporting Healthy Blood Sugar Levels
Certain supplements may support healthy blood sugar regulation, though always consult a healthcare professional before making any additions. These include:
Magnesium: Essential mineral aiding in energy production from carbohydrates
Vitamin D3: Maintaining optimal levels can regulate insulin sensitivity
Berberine and Chromium Picolinate have been shown to improve glucose metabolism
Casey Means, MD is a Stanford-trained physician and Chief Medical Officer and Co-founder of menopause low blood sugar metabolic health company Levels. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools that can inform smart, personalized, and sustainable dietary and lifestyle choices. Dr. Means’s perspective has been recently featured in the Wall Street Journal, New York Times, The New Yorker, Men's Health, Women's Health, and more.
In this episode we discuss:
- Why is blood sugar regulation important?
- The impact of too high or too low blood sugar levels.
- The best and worst foods for blood sugar.
- What are the impacts of medications on blood sugar and your body composition?
00:00:00 Introduction
00:02:22 Dr. Means' Journey
00:09:43 Blood Glucose Variability and Heart Disease
00:17:10 Fasting Glucose Ranges
00:25:30 Lowering Excess Glucose
00:28:10 Blood Glucose Regulation After a Meal
00:35:25 Foods that Cause Glucose Spikes
00:40:27 Hypoglycemia Early Warning Signs for Heart Disease
00:46:57 Conditions for Physiologic Changes
00:52:15 Stress Effects on Glucose Levels
01:03:23 Blindspots in Current Medicine
01:05:10 Fasting Glucose & Heart Disease & Hearing Loss
01:07:10 Neuroenergetic Theory of Migraines
This episode is brought to you by LMNT, Bite Toothpaste, 1stPhorm, Inside Tracker
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Why Measuring Your Blood Sugar Level Is Important | Dr Casey Means [801771]
