Glucose impacts your mood, energy, cravings, sleep, and long-term health — even if you’re not diabetic. In this episode, Sandi and Dan unpack glucose dysregulation (what it is, why it starts way before diabetes), the key labs (fasting glucose, A1C, fasting insulin/HOMA-IR, OGTT), and real-world levers that smooth blood sugar without extreme diets. You’ll learn practical tips you can use today: pair carbs with protein/fiber, walk 15–20 minutes after meals, build muscle, prioritize sleep, and (optionally) run a short-term CGM experiment to discover your personal “spike foods.” Respect your pancreas. 💪

Key Takeaways

• Glucose dysregulation can precede prediabetes by years and shows up as low energy, brain fog, cravings, and sleep disruptions.
• Aim for insulin sensitivity and low glucose variability (fewer big spikes, smoother curves).
• Labs to discuss with your clinician: fasting glucose, A1C, fasting insulin, HOMA-IR, OGTT.
• Lifestyle > hacks: protein + fiber with carbs, lift weights/build muscle, 15–20 min walks after meals, prioritize sleep, manage stress.
• Consider a short CGM trial to identify your personal “spike foods” (it’s motivating without being dogmatic).
• Remember: this is information, not definition your metabolism is adaptable.

Practical Tips You Can Use Today

• Eat order: veggies/fiber → protein/fat → starch/sweets to blunt spikes.
• Move after meals: 15–20 minutes of easy walking helps muscles pull glucose from the bloodstream.
• Build muscle: resistance training improves insulin sensitivity.
• Sleep first: poor sleep raises cortisol and worsens glucose control.
• Protein target: include a quality protein source at each meal/snack.
• N=1: what spikes you might not spike your friend, test, don’t guess.

Mini-Glossary

• Insulin Sensitivity: Cells respond well to insulin (good).
• Insulin Resistance: Cells ignore insulin’s signal; pancreas has to shout (not good).
• Glucose Variability: How much your blood sugar bounces up and down all day.
• Fasting Glucose: “Idle speed” after an overnight fast.
• A1C: ~90-day average of blood glucose.
• HOMA-IR: Estimate of insulin resistance from fasting glucose + insulin.
• OGTT: Lab test measuring how your body clears a sugar load.
• CGM: Sensor that tracks glucose continuously to reveal patterns.

Mentioned in This Episode (no sponsorship)

• CGMs & apps/programs (general category; availability varies by region).
• Levels CHM Monitoring: https://www.levels.com/
• Nutrients/Supplements discussed (educational only): berberine; Akkermansia (e.g., Pendulum’s formulations).
• Fullscript: Our curated practitioner-grade store with community discounts up to 25% off: https://us.fullscript.com/welcome/thehealthhunt

Links

• 💌 Questions or stories? info@thehealthhunt.com
  
  
• 📲 Instagram: @thehealthhunt_podcast

Disclaimer

The Health Hunt Podcast is for informational and entertainment purposes only and does not provide medical advice. We are not medical professionals. Always consult your licensed healthcare provider before changing your diet, exercise, supplements, or medications.

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