Excess proteins can’t be stored in the body so the body will convert excess proteins to glucose which will trigger a release of insulin.
The conversion of protein to glucose occurs as a result of the hormone, glucagon.
This process is called gluconeogenesis.
This is why the recommendations on a keto diet are for fatty, not lean protein.
When we eat proteins that come with fat, this helps to slow the absorption of the glucose and blunt blood sugar spikes.
Fats have virtually no effect on blood sugar & insulin and keep you satiated and energized for hours. Fats are like logs on the fire.
In my clients with hypoglycemia and Reactive Hypoglycemia, they are especially sensitive to and prone to gluconeogenesis which in them leads to blood sugar crashes.
I see it every day. The macros are perfect yet you’re still struggling with high levels of blood sugar or frequent crashes.
It’s time to finally take a hard look at how much time you are spending in a stressed state.
Acute stressors, even rushing around getting ready to leave the house, can lead to a spike in blood sugar that’s visible on a CGM.
But I’m not as concerned about those short periods of stress, like exercise, because that’s what our body was built for.
What our body was NOT built for was the chronic stress that we experience in our modern, fast-paced lifestyle.
Chronic stress raises glucose over time, can contribute to insulin resistance, hormone imbalances, gut issues and literally soooo many other issues.
Chronic stress depletes the adrenals which are a major organ of blood sugar regulation.
Even though most of our stress isn’t going anywhere, we do have some control.
It’s soo important to get our bodies out of a stressed state and...
These are the numbers I use in my practice. These are not the numbers you’ll see in your doctor’s office.
Doctors often test for this on a standard blood panel but don’t interpret it in a helpful way. For example, when my blood sugar was 60 and I was super dizzy and lightheaded, no one said anything to me about it.
Luckily, you can (and should) test your glucose at home. Fasting glucose can be taken in the morning upon rising with a blood glucose meter like the Keto Mojo or my favorite, the FORA6.
Sometimes CGMs can be off up to +/- 20mg/dL so I recommend still checking with a finger prick meter even if you use a CGM.
Some people have higher fasting glucose levels in the morning because of the Dawn Phenomenon. This might indicate you have more work to do on your blood sugar, and that your liver might need some love.
This is not the only criteria for diagnosis for diabetes or prediabetes and I’m certainly not diagnosing you over Instagram.
However, this is still a...
Our blood sugar controls how we feel every second of the day so it’s something REALLY important to get right if you want to feel great!
Our blood sugar also has HUGE impacts on our long term health as well!
Blood sugar affects every cell, organ, and process in our bodies so it has far reaching effects on every aspect of our health.
And this is why the symptoms of blood sugar issues are so broad!
If your blood sugar isn’t working for you, it’s working against you and can lead to so many unwanted side effects like the ones listed in the graphic (and SO many more!!)
If you miss a meal and experience these symptoms, or if you have to snack before the next meal because of these, chances are you’re experiencing some blood sugar dysregulation.
Our bodies were designed to go long periods without food because they’re supposed to be able to just burn stored fuel (glycogen and then body fat) when food is not around.
Our high carb diets, consumption of processed foods, constant snacking, damaged fat consumption (vegetable oils), messed up guts, and tired adrenals can all contribute to the development of these blood sugar issues.
Does this sound like you??
Did you know that the order in which you eat your food can have a huge impact on how the foods affect your blood sugar?!
First off, thanks for @glucosegoddess for the graphs on slide 2!
So here’s how it works:
1 You start with vegetables (if you’re eating them). Of course these should be the low-carb, non-starchy veggies like these: The point of eating them first is that the fiber in the vegetables actually slow the absorption of the carbs and sugar in the foods.
So definitely choose salad over bread for starting a meal. Cooked veggies work too and are recommended over raw if your digestion/gut can’t handle raw veggies well.
2 Next, eat your protein and fats . Again, this will help to slow and even reduce some of the absorption of the carbs.
3 Finally, have your carbs. Ideally, if you’re having carbs, they will be whole food carbs like these: .
Check out the graphs on slide 2 to see the impact of the order of the foods.
Please note: this hack is not going...
It’s time to break up with your morning oatmeal!! Even though it’s a “complex carb” it still raises the blood sugar for HOURS!!
We want to avoid spiking the blood sugar in this way because it’s inflammatory and raises insulin levels. This can lead to excess hunger, cravings, headaches and lots of other symptoms of blood sugar dysregulation.
In the graph on the left, I had oatmeal with cashew butter, full fat Greek yogurt, coconut, bee pollen and raspberries. All of those toppings are low carb and some contain healthy fats.
The presence of those fats was not enough to prevent a spike.
With the chia seed pudding on the other hand, I still had some fat-filled or low carb toppings like raw cacao, pecans, cacao nibs and a few wild blueberries.
The difference is very clear: absolutely NO spike in my blood sugar at all from the chia seed pudding!!
Important notes: neither chia seed pudding nor oatmeal contains a sufficient amount of protein to be a complete,...
Hypoglycemia is tricky to treat! The “poor eating habits” such as consuming vegetable oils, processed carbs and snacking is the low hanging fruit. They need to be removed from the diet (though the person may still need to eat more frequently at first).
But what people often miss is how much the gut, adrenals and nutrient deficiencies play a role!
Once again, diet is only a piece of the puzzle (albeit a very large piece) but we always need to look “under the hood” at how the body is functioning.
I hope if you’re struggling this gives you hope because there are more areas to explore!!
Just a friendly reminder for those who are eating the “perfect” diet but still struggling with blood sugar and other health issues.
Stress can undo anything you do nutritionally!!
It’s easier to change your diet than it is to combat chronic stress.
I’ve started with adding a morning meditation every day right after I get up and feed the cats. If I don’t do it immediately, it doesn’t get done.
It’s made me more aware of my breath and my emotions throughout the day. I’m a total novice when it comes to meditation but no one starts out being an expert in anything.
In my signature group coaching course, the Balance Unlocked Project, we don’t only look at food, but also address other areas of potential stress for the body like: not exercising enough, over exercising, toxins, gut issues, artificial light exposure, etc.
I didn’t know I had blood sugar issues because I intuitively ate/snacked to avoid feeling blood sugar crashes!
These are some common behaviors and beliefs that people with blood sugar issues often do/have.
Blood sugar issues often go unnoticed until someone receives a diagnosis of prediabetes or type II diabetes. These issues go on for decades before that diagnosis.
One of my main goals is to get this knowledge out to the mainstream so people can catch their blood sugar issues early and reverse them (when it’s easiest to reverse!)
It should be noted though that blood sugar issues (even when it’s advanced to type II Diabetes) can still be reversed. (Unfortunately not Type 1s yet )