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In this podcast episode we discuss blood sugar management, including normal glucose levels, factors affecting blood sugar, and strategies for maintaining healthy levels. They also touch on the health metrics of various countries and share personal experiences related to diet and glucose monitoring.

Key Takeaways 

• Normal blood sugar levels can range from 60 to 130, but this can vary by individual. Glucose levels change based on the body’s efficiency in using glucose and insulin.
• Sugar and high-carb foods are significant contributors to blood sugar spikes. Stress can also increase blood sugar levels as the body converts energy to cope with stress.
• Exercise can cause temporary spikes in blood sugar, which are not necessarily harmful if managed correctly. Consistently high blood sugar levels can lead to diabetes and other health issues.
• Proper snacking with proteins, fats, and vegetables can positively affect glucose levels. Unhealthy snacking habits can lead to constant high glucose levels.
• Consuming a sweet drink can cause a significant glucose spike and overproduction of insulin, leading to chaos in the body.
• Glucose management tips include eating vegetables first, followed by proteins and fats, and saving starches and sugars for last. Sweet breakfasts should be avoided in favor of savory options like eggs and avocados.
• Whole fruits should be consumed instead of juiced or dried fruits to retain nutrients and fiber, aiding in slower digestion. Sweets should be eaten at the end of a meal rather than as standalone snacks.
• Taking a 10-minute walk after meals can be beneficial for managing blood sugar levels. Trying apple cider vinegar diluted in water before meals is another health tip worth experimenting with.
• Maintaining a balanced approach to eating and avoiding the mindset of treating meals as the last opportunity to eat is important. Eating too late in the evening can lead to poor digestion and increased blood sugar spikes.
• Support from others is crucial during weight loss and fasting challenges. Having someone who believes in you and provides encouragement can help maintain focus and motivation.