Post Time: 2025-07-26
When it comes to blood sugar levels, maintaining a healthy range is crucial for optimal health. Ideally, your blood sugar level should be between 70 and 99 mg/dL after an overnight fast. However, high blood sugar levels can lead to serious complications such as diabetes, heart disease, and kidney damage.
Causes of High Blood Sugar Levels
There are several reasons why your blood sugar levels may be running high. These include:
- Consuming a diet high in refined sugars and carbohydrates
- Lack of physical activity or exercise
- Certain medical conditions such as polycystic ovary syndrome (PCOS) or Cushing's syndrome
- Stress, anxiety, or depression
Monitoring Blood Sugar Levels
To effectively manage your blood sugar levels, it is essential to monitor them regularly. This can be done using a glucometer at home, which measures the level of glucose in your blood. You should aim to check your blood sugar levels before meals and at bedtime.
Dietary Changes for Lowering Blood Sugar Levels
Making significant changes to your diet can help lower high blood sugar levels. This includes:
- Eating more protein-rich foods such as lean meats, fish, eggs, and dairy products
- Incorporating complex carbohydrates into your diet such as whole grains, fruits, vegetables, and legumes
- Increasing fiber intake through the consumption of fruits, vegetables, nuts, seeds, and whole grains
The Importance of Regular Exercise
Regular physical activity is also essential for maintaining healthy blood sugar levels. Exercise helps to lower blood glucose by:
- Stimulating muscle contraction that requires energy from stored carbohydrates
- Enhancing insulin sensitivity which makes it easier for glucose to enter cells
- Reducing stress hormones such as cortisol, adrenaline and glucagon
Stress Management Techniques
High stress levels can cause your body to release more cortisol, a hormone that increases blood sugar. To manage stress effectively:
- Engage in relaxation techniques such as deep breathing, yoga or meditation.
- Get enough sleep each night (7-8 hours for adults).
- Schedule breaks throughout the day and take time off when needed.
Getting Enough Sleep
Sleep plays an essential role in maintaining healthy blood glucose levels by allowing your body to recharge. During this process:
- Insulin sensitivity is enhanced
- The pancreas produces less insulin.
- Glucose uptake into cells increases.
This ensures that even if you have eaten a high-carb meal, your blood sugar remains within the normal range
Excess sugar consumption from an ultra-processed diet is the primary driver of inflammation, insulin resistance, and the many chronic diseases that come with it. With over 60 percent of Americans’ calories coming from “food-like” products, we’ve landed so deep into the trenches of sugar addiction that real change will require realistic, scalable steps to help people get off sugar for good. Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Robert Lustig to talk about the impact of added sugar on mitochondrial health and metabolism and how to cut down on consumption on an individual and global scale. Dhru and Dr. Lustig also discuss what you can expect when significantly reducing the amount of added sugar in your diet, why the quality of your calories matters, and the fascinating ways our bodies store fat. They also share the number one test for metabolic health your doctor probably isn’t ordering and the latest science behind Dr. Lustig’s infamous health-optimization mantra, “Feed the gut, protect the liver, and support the brain.” Dr. Robert Lustig is a neuroendocrinologist with expertise in metabolism, obesity, and nutrition. He’s the Emeritus Professor of Pediatrics in the Division of Endocrinology and a member of the Institute for Health Policy Studies at UCSF. He is also one of the leaders of the current “anti-sugar” movement does pears raise blood sugar that is changing the food industry, in part through his game-changing books. His latest work is Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine. In this episode, Dhru and Dr. Lustig dive into: -What to expect after you significantly cut down on added sugar (3:04) -The safest level of sugar to consume (8:12) -The effects of large amounts of sugar inside the body (33:21) -Sugar as the main driver of metabolic disease (40:06) -How mitochondrial health impacts metabolic health (44:30) -Eight drivers of disease and how to fight them (50:05) -Omega-3 fats for cellular health (57:45) -The role of omega-6 fats in creating health and disease (1:04:26) -Gut health as a primary source of chronic inflammation (1:10:15) -Should ultra-processed food be considered real food? (1:20:17) -Dietary recommendations for safe sugar consumption (1:32:51) -Recommendations for “safely” drinking alcohol (1:37:00) -Why the makeup of our calories matters (1:44:03) -Thin on the outside, fat on the inside (TOFI) (1:47:52) -The three sites of fat deposition in the body (1:50:18) -Findings from the SHINE study (1:56:36) -The Metabolic Matrix (feed the gut, protect the liver, high blood sugar seizures and support the brain) (2:07:45) -Future directions for processed food and government policy (2:27:50) -Action items for reducing the added sugar in your diet (2:43:29) For more on Dr. Robert Lustig: follow him on -Facebook: @drrobertlustig -Twitter: @robertlustigmd -YouTube: @robertlustig -Website: Also mentioned in this episode: -Get his book, Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine, here: -The SHINE randomized controlled trial: -Dr. Lustig’s new paper, The Metabolic Matrix: Re-engineering ultraprocessed foods to feed the gut, protect the liver, and support the brain: Sign up for my FREE weekly newsletter to improve your health: This episode is brought to you by -InsideTracker: -LMNT: -Joovv: InsideTracker provides detailed nutrition and lifestyle guidance based on your individual needs. Right now, they’re offering my podcast community 20% off. Just go to to get your discount and try it out yourself. Right now, LMNT is low blood sugar no diabetes offering my listeners a free sample pack with any purchase. That’s eight single-serving packets FREE with any LMNT order. This is a great way to try all eight flavors or share LMNT with a salty friend. Get yours at Enhance your health with red and infrared LED light therapy with Joovv. Right now, Joovv is offering an exclusive offer on your first order. Head over to and apply my code DHRU.