Post Time: 2025-07-26
Type 2 diabetes is a chronic condition that affects millions of people worldwide. It occurs when the body becomes resistant to insulin, leading to high blood sugar levels. While diet and exercise play crucial roles in managing type 2 diabetes, stress can also have a significant impact on blood sugar control.
The Link Between Stress and Blood Sugar Fluctuations
Stress is known to raise cortisol levels in the body. Cortisol is often referred to as the "stress hormone" because of its role in helping the body respond to stressors. Elevated cortisol levels can lead to increased glucose production, causing blood sugar levels to rise.
Research has shown that individuals with type 2 diabetes are more susceptible to stress-induced fluctuations in blood sugar levels (The Link Between Stress and Blood Sugar Range Fluctuations). This is because chronic stress can exacerbate insulin resistance, making it even harder for the body to regulate blood glucose levels. A study published in the Journal of Clinical Endocrinology and Metabolism found that individuals with type 2 diabetes who experienced high levels of stress had a greater likelihood of experiencing hypoglycemic episodes (How High and Low Blood Sugar Ranges Affect Your Health).
Why Stress Management is Crucial for Type 2 Diabetes Patients
Managing stress effectively can help mitigate the negative effects on blood sugar control. Regular exercise, meditation, and deep breathing techniques are effective methods to reduce cortisol levels and alleviate stress symptoms.
In addition to these relaxation techniques, incorporating activities that promote a sense of calm into daily life can also be beneficial (Blood Sugar Range Affects Your Mental Clarity and Mood). Activities such as yoga or tai chi have been shown to lower blood pressure and improve insulin sensitivity. For individuals with type 2 diabetes, regular stress management practices may even help reduce the risk of complications related to high blood sugar levels.
The Role of Nutrition in Stress Management
While managing stress is essential for maintaining healthy blood glucose levels, nutrition also plays a significant role. Consuming a balanced diet that includes whole grains, fruits and vegetables can provide fiber and antioxidants necessary for optimal insulin sensitivity (Role of Fiber: The impact of fiber on blood sugar control).
In contrast to refined carbohydrates found in processed foods which cause rapid spikes in blood sugar levels, nutrient-dense foods help regulate digestion, leading to more stable glucose absorption. In this way, nutrition becomes a critical component of both stress management and type 2 diabetes care.
Tips for Effective Stress Management
To manage stress effectively when living with type 2 diabetes:
- Practice relaxation techniques such as meditation or deep breathing exercises daily
- Engage in regular exercise to improve insulin sensitivity and reduce cortisol levels
- Incorporate nutrient-dense foods into your diet, including fruits, vegetables, whole grains
Regular communication with a healthcare provider about any changes in stress management practices can also help. In doing so individuals with type 2 diabetes may find they are better equipped to maintain optimal blood glucose control.
Managing Stress and Blood Sugar Levels: A Holistic Approach
It's clear that managing chronic stress is essential for maintaining healthy blood sugar levels when living with type 2 diabetes (Diabetes Risk: How maintaining a healthy blood sugar range reduces diabetes risk). By incorporating stress management practices into daily life, individuals may experience significant improvements in their ability to regulate insulin and manage the symptoms of type 2 diabetes.
Maintaining a balanced diet that includes nutrient-dense foods can also play an important role. Furthermore, regular communication with healthcare providers helps track progress over time allowing for adjustments as necessary.
In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker. David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness. He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic. This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue. It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential. Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages. *Thank you to our sponsors* AG1: Maui Nui Venison: AeroPress: Eight Sleep: InsideTracker: Momentous: *Huberman Lab Social & Website* Instagram: Threads: Twitter: Facebook: TikTok: LinkedIn: Website: Newsletter: *David Goggins* Website: Books: Merchandise: Instagram: Facebook: X: *Resources* Joe Rogan Experience #1906 – David Goggins: Guest Series | Dr. Paul Conti: How to Improve Your Mental Health: *Books* "Can't Hurt Me: Master Your Mind and Defy the Odds": "Never Finished: Unshackle Your Mind and Win the War Within": i'm eating healthy but blood sugar still high *Timestamps* 00:00:00 David Goggins 00:03:22 Sponsors: Maui Nui, AeroPress & Eight Sleep 00:07:58 Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD) 00:14:59 Writing & Learning, ADHD & Focus 00:20:35 Friction, Focus, “Conqueror’s Mindset” 00:25:16 Early Hardships, “Haunted” 00:30:48 Anger, Social Media; Growth & Challenges 00:36:14 Sponsor: AG1 00:37:11 Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard” 00:42:39 Inspiration, Characters & Self Image 00:46:09 Willpower & Anterior Mid-Cingulate Cortex 00:53:23 Friction & the “Suck”, Willpower 00:59:14 Building Willpower, Brain & “No Days Off” Mentality 01:08:52 Sponsor: InsideTracker 01:09:54 Losing Weight, Challenge & Willpower 01:18:47 Self-Criticism & Discipline; Recovery; Stutter & Building Confidence 01:26:45 Relationships & Honest Conversations, People Pleasing 01:34:49 Self-Reflection & Empowerment 01:39:06 Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy 01:46:32 Feeling Lost, Self-Reflection & Individual Process 01:54:11 Challenges & Two Internal Voices, Misunderstood 01:59:32 Running, Smoke Jumping; Success; Willpower & Perishable Skills 02:07:04 Self-Reflection & Action, Distractions 02:15:27 Inner apple health blood sugar Dialogue; Failing Properly 02:24:59 Introspection fasting blood sugar of 103 & Unconscious Mind, Cleaning “Cupboards” 02:35:19 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter #HubermanLab #DavidGoggins Title Card Photo Credit: Mike Blabac - Disclaimer: