Post Time: 2025-07-26
When it comes to managing blood sugar levels, one of the most crucial factors is how your body responds after eating. For individuals with diabetes or prediabetes, understanding what constitutes a normal blood sugar range can be overwhelming. Let's break down some key concepts that'll help you better grasp the dynamics at play.
The Impact of Diet on Blood Sugar Levels
Maintaining stable blood sugar levels requires careful consideration of dietary choices (10). Including fiber-rich foods like fruits, vegetables, and whole grains in your diet can significantly impact how effectively your body regulates blood sugar. For instance, a 2020 study found that increasing daily fiber intake by 14 grams led to improved insulin sensitivity in adults with prediabetes [1]. This highlights the importance of balancing carbohydrates at mealtime to avoid excessive spikes.
Exercise and Blood Sugar Regulation
Regular physical activity plays an essential role in managing blood sugar levels (12). Exercise can improve your body's responsiveness to insulin, thereby reducing blood glucose peaks. Aim for moderate-intensity aerobic activities like brisk walking or cycling 150 minutes per week to optimize glycemic control. Even light exercise, such as yoga, has been shown to help lower fasting blood glucose levels in patients with type 2 diabetes.
Sleep and Blood Sugar Regulation
The interplay between sleep quality and blood sugar regulation is significant (15). Poor sleep can impair your body's ability to regulate insulin sensitivity, leading to elevated morning blood sugars. Establishing a consistent bedtime routine, avoiding screens before bed, and aiming for 7-8 hours of restful sleep each night are simple yet effective strategies for enhancing glycemic control.
The Role of Stress in Fluctuating Blood Sugar Levels
Stress has been consistently linked with increased cortisol levels (13), which can lead to fluctuations in blood sugar. Engage in stress-reducing activities like meditation, deep breathing exercises, or yoga to help mitigate these effects and maintain stable glucose levels throughout the day.
Blood Sugar Monitoring: Techniques for a More Accurate Picture
While glucometers remain the standard for at-home monitoring (2), continuous glucose monitors have gained popularity due to their ability to provide comprehensive data on blood sugar fluctuations. By tracking your readings, you can better understand how different foods and activities affect your levels, making informed adjustments along the way.
Key Considerations: Why Maintaining a Stable Blood Sugar Range Matters
Understanding what drives fluctuating blood sugars is crucial for taking control of your health (6). Chronic hyperglycemia increases risks associated with cardiovascular disease, kidney damage, nerve degeneration, and vision loss. In managing diabetic blood sugar levels after eating specifically; being aware that factors such as sleep quality can significantly influence these fluctuations will ensure a more holistic approach to maintaining healthy glucose profiles.
References: [1] Sluijs I et al., (2020). Effects of dietary fiber intake on insulin sensitivity in adults with prediabetes: A systematic review and meta-analysis. Nutrients, 12(17), 3345.
In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. I discuss nicotine’s ability to increase the action of neurochemicals, including dopamine, norepinephrine, and acetylcholine and activate sympathetic (alertness-promoting) neural circuits. I also discuss common nicotine delivery methods, such as cigarettes, vaping, dip, and snuff, and how they each create their own unique experience and how they, but not nicotine itself, cause cancer and other adverse health effects. I also explain science-based tools to permanently quit smoking cigarettes or vaping, including peer-reviewed clinical hypnosis tools, antidepressants, and alternative nicotine replacement (patches, lozenges, gums etc.). As nicotine is one of the most widely used substances with billions of users — most of whom report wanting to quit — does high blood sugar cause shaking this episode ought to be of interest to former/current 12 hours fasting blood sugar test nicotine users, those who want to quit smoking or vaping and/or those interested in learning the biology behind how nicotine impacts the brain and body. #HubermanLab #Science #Health Thank you to our sponsors AG1 (Athletic Greens): Thesis: InsideTracker: ROKA: Supplements from Momentous Social & Website Instagram: Twitter: Facebook: TikTok: LinkedIn: Website: Newsletter: Articles Predictors of smoking abstinence following a single-session restructuring intervention with self-hypnosis: Effect of hypnotic suggestion on cognition and craving in smokers: Pharmacological Approach to Smoking Cessation: An Updated Review for Daily Clinical Practice: Resources Reveri: Timestamps 00:00:00 Nicotine 00:02:47 Momentous Supplements 00:03:41 Tool: Brief Daily Meditation & Focus 00:05:59 The Arrow Model of Focus, Alpha GPC & Garlic Supplements 00:10:43 Thesis, InsideTracker, ROKA 00:14:35 Nicotine Effects vs. Methods of Delivery, Acetylcholine 00:19:55 Where is Nicotine Found? Nicotinic Acetylcholine Receptors 00:25:12 Nicotine & Effects on the Brain: Appetite, Dopamine & GABA 00:30:58 AG1 (Athletic Greens) 00:32:11 Nicotine, Acetylcholine & Attentional “Spotlighting” 00:37:29 Nicotine, Norepinephrine & Alertness/Energy 00:41:10 Nicotine & Effects on Appetite & Metabolism 00:46:47 Nicotine & Effects on Body: Sympathetic Tone 00:51:29 Nicotine & Cognitive Work vs. Physical Performance 00:55:08 Nicotine Delivery Methods & Side Effects, Young People & Dependency 00:58:35 Smoking, Vaping, Dipping & Snuffing: Carcinogens & Endothelial Cells 01:02:34 Smoking, Vaping, Dipping what is blood sugar & Snuffing: Negative Impacts on Lifespan & Health 01:09:23 How to Quit Smoking, Nicotine Cravings & Withdrawal 01:13:56 Vaping & Nicotine, Rates of Effect Onset, Dopamine, Addiction & Depression 01:25:06 Tool: Quitting Smoking & Clinical Hypnosis, Reveri 01:30:16 Bupropion (Wellbutrin) & Quitting Smoking 01:36:24 Tool: A Nicotine Replacement Schedule to Quit Smoking, Nicotine Patch/Gum 01:41:52 Tool: Biological Homeostasis & Nicotine Withdrawal, The “First Week” Strategy 01:51:39 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac -