World No.1 Biohacking Expert: I Tested 100,000 People's DNA. This Diet Will Kill You - Gary Brecka [924745]
Post Time: 2025-07-29
Maintaining a healthy blood sugar range is crucial for overall well-being, but what exactly does that mean? The ideal blood sugar range varies from person to person and can be affected by factors such as diet, exercise, stress levels, and sleep quality. For most adults with diabetes or prediabetes, the American Diabetes Association recommends keeping fasting glucose below 100 mg/dL and after-meal glucose (1-2 hours) below 140 mg/dL.
However, maintaining a healthy blood sugar range is not just about numbers; it's also about understanding how your body reacts to different foods and activities. For instance, did you know that stress can cause blood sugar levels to spike? It's no wonder then that many people struggle with managing their blood sugar levels, especially when they don't understand the underlying causes.
The Science Behind Blood Sugar Fluctuations: What You Need to Know
Blood sugar fluctuations occur due to a combination of factors including diet, exercise, and hormonal changes. For instance, carbohydrates consumed during meals can cause blood glucose levels to rise rapidly in some individuals. This is because they may have lower insulin sensitivity or experience an insulin surge that leaves them feeling sluggish.
Another significant factor affecting blood sugar stability is sleep quality. Poor sleep has been linked to increased inflammation, which can lead to decreased insulin sensitivity and elevated blood pressure. Therefore, it's essential to get enough restful sleep each night to maintain optimal body function.
The Connection Between Diet and Blood Sugar: What Foods You Should Eat
A well-balanced diet plays a vital role in maintaining stable blood sugar levels. The key is to focus on fiber-rich foods that slow down carbohydrate digestion and insulin release, such as whole grains, fruits, vegetables, lean proteins, and healthy fats.
In contrast, sugary drinks like soda or sports beverages can cause significant spikes in blood glucose levels due to their high fructose corn syrup content. Moreover, refined carbohydrates found in white breads and baked goods break down quickly into simple sugars during digestion.
The Importance of Physical Activity for Blood Sugar Control: Tips for Success
Regular physical activity is essential not only for maintaining weight but also for improving insulin sensitivity. Exercise helps your body absorb glucose more efficiently from the bloodstream into cells, thus lowering blood sugar levels.
High-intensity interval training (HIIT) and aerobic exercises have been particularly effective in boosting insulin sensitivity. It's recommended that adults with diabetes or prediabetes aim to exercise at least 150 minutes per week while combining strength training two times a week for optimal muscle function.
Stress Management Strategies: Keeping Blood Sugar Under Control
Chronic stress can disrupt hormone production and exacerbate blood sugar swings, but there are many effective ways to manage it. For example, mindfulness-based therapies such as meditation or yoga have been shown to reduce cortisol levels while enhancing insulin sensitivity in individuals with diabetes.
In addition to these relaxation techniques, getting enough sleep each night is crucial for regulating hormones like insulin and glucagon that control blood sugar balance.
Why Tracking Your Blood Sugar Range Is Essential: A Guide
Maintaining a stable blood sugar range requires regular monitoring using tools such as glucometers or continuous glucose monitors (CGM). These devices can detect variations in your blood sugar levels, allowing you to make informed dietary choices and adjust lifestyle habits accordingly.
For example, did you know that small changes like drinking water throughout the day or switching from white rice to brown rice at meals can have a profound impact on keeping your blood sugar under control?
Supplements for Blood Sugar Balance: What You Need to Know
Certain nutrients play an essential role in maintaining healthy insulin levels and regulating glucose metabolism. Supplements such as berberine, vitamin D3, and omega-3 fatty acids may help improve glycemic control.
However, before incorporating any supplement into your daily routine, consult with a healthcare professional about dosage recommendations and potential interactions with other medications you're taking.
Gary Brecka is the co-founder of 10X Health System and is one of the world’s leading experts in human biology and biohacking. He has worked with CEOs, models, to athletes from the UFC, NFL, and professional boxers. Gary is also the host of the ‘Ultimate gatorade for low blood sugar Human’ podcast. 00:00 Intro 02:18 What We're Getting Wrong About Supplements & Deficiencies 09:20 Humans Aren't Functioning Optimally 11:49 The Biomarkers That Predict Your Health Outcomes 17:53 The Link Between Your blood sugar level at 500 Genes & Anxiety & Trauma 22:16 Common Deficiencies That Keep Us Away from Our Optimal Health 30:24 Working with High Profile People 32:00 How Your Life & Business Changed In The Last Year 34:43 Life Insurances Know When You're Going to Die 41:51 I Knew Thousands of People Would Die but They Wouldn't Let Me Help Them 43:18 Fixing Your Deficiencies Could Save Your Life 50:44 What I Learned Analysing Thousands of Medical Reports 51:57 Fix the Simple Things Before It's Too Late 54:52 The Importance of Grounding for Your Blood Cells 01:00:02 The Most Important Exercise to Oxygenate Your Blood Cells 01:04:26 The Incredibly Health Benefits can high blood sugar cause blurry vision of Red Light 01:12:15 How Hydrogen Gas Helps Your Body 01:15:23 The Issues with Ozempic 01:16:42 How Is Gary's Life and His Pain 01:18:18 Advice to His Kids 01:19:18 The Loneliness Epidemic 01:25:13 Unethical Insurance 01:27:09 Gene Test Results 01:42:10 Last Guest Question You can listen to the ‘Ultimate Human’ podcast and purchase Gary’s products here: Follow Gary: Instagram - Twitter - YouTube - Join this channel to get access to perks: Follow our Shorts channel for more content: My new book! 'The 33 Laws Of Business & Life' is out now - Studies mentioned: 1. 2. Steve's results: Follow me: Sponsors: Zoe: with an exclusive code CEO10 for 10% off