Post Time: 2025-07-18
When it comes to maintaining optimal health, one of the most critical factors is keeping your blood sugar levels in check. The ideal blood sugar range for healthy living varies depending on several factors such as age, sex, and overall health status. For adults without diabetes, a normal fasting plasma glucose (FPG) level should be between 70-99 mg/dL.
The Impact of Diet on Blood Sugar Levels
Monitoring your diet is essential in maintaining a stable blood sugar range. Consuming foods that are high in fiber can help slow down the digestion and absorption of carbohydrates, thus preventing sudden spikes in blood sugar levels. For instance, whole grains like brown rice, quinoa, and whole-wheat bread contain more fiber than their refined counterparts.
The Importance of Physical Activity on Blood Sugar Regulation
Regular physical activity not only helps maintain a healthy weight but also improves insulin sensitivity. This means that your body is able to effectively use insulin to regulate blood sugar levels. According to the American Diabetes Association (ADA), regular aerobic exercise such as walking, cycling, or swimming can help improve blood glucose control.
The Role of Supplements in Supporting Healthy Blood Sugar Levels
Certain supplements have been shown to support healthy blood sugar ranges when consumed in moderation. For example, chromium and cinnamon extract have both been studied for their potential benefits on reducing fasting blood glucose levels. However, it's essential to consult with a healthcare professional before adding any new supplement to your regimen.
The Link Between Stress and Blood Sugar Fluctuations
Stress can significantly impact blood sugar regulation by increasing cortisol production in the body. Elevated cortisol levels can raise blood sugar levels by promoting gluconeogenesis - the process of glucose production from non-carbohydrate sources. To manage stress, engage in relaxation techniques such as meditation or yoga.
The Connection Between Sleep and Blood Sugar Regulation
Getting adequate sleep is crucial for maintaining a healthy blood sugar range. Poor sleep quality has been linked to increased risk of developing insulin resistance, which can lead to type 2 diabetes. The National Institute of Health recommends at least seven hours of sleep each night for optimal health.
By incorporating these simple lifestyle modifications into your daily routine, you can effectively lower and maintain stable blood sugar levels naturally. This will not only improve overall health but also reduce the risk of developing chronic diseases like diabetes.
My guest is Layne Norton, best diet plan for low blood sugar Ph.D. (@biolayne1) — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. #HubermanLab #Nutrition #Exercise Thank you to our sponsors AG1 (Athletic Greens): LMNT: ROKA: InsideTracker: Supplements from Momentous Huberman Lab Premium Social & Website Instagram: Twitter: Facebook: TikTok: LinkedIn: Website: Newsletter: Dr. Layne Norton BioLayne: Carbon app: REPS (Research Explained in Practical Summaries): Books: blood sugar and sepsis Articles Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans: A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: Creatine Supplementation Increases Total Body Water Without Altering Fluid does sugar help low blood pressure Distribution: Biology's response to dieting: the impetus for weight regain: Other Resources BioLayne – New Research Shows Artificial Sweeteners Mess Up Your Gut? Timestamps 00:00:00 Dr. Layne Norton, Nutrition & Fitness 00:02:53 LMNT, ROKA, InsideTracker, Momentous 00:06:50 Calories & Cellular Energy Production 00:12:35 Energy Balance, Food Labels, Fiber 00:15:19 Resting Metabolic Rate, Thermic Effect of Food 00:19:04 Exercise & Non-Exercise Activity Thermogenesis (NEAT) 00:25:49 Losing Weight, Tracking Calories, Daily Weighing 00:29:24 Post-Exercise Metabolic Rate, Appetite 00:35:04 AG1 (Athletic Greens) 00:36:19 Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs 00:43:46 Exercise & Satiety Signals, Maintain Weight Loss & Identity 00:56:32 Weight Loss & Maintenance, Diet Adherence 01:03:33 Restrictive Diets & Transition Periods 01:08:03 Gut Health & Appetite 01:16:23 Tool: Supporting Gut Health, Fiber & Longevity 01:23:59 LDL, HDL & Cardiovascular Disease 01:30:31 Leucine, mTOR & Protein Synthesis 01:37:31 Tool: Daily Protein Intake & Muscle Mass 01:44:24 Protein & Fasting, Lean Body Mass 01:55:38 Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea 02:04:28 Processed Foods 02:11:54 Obesity Epidemic, Calorie Intake & Energy Output 02:17:33 Obesity, Sugar & Fiber, Restriction & Craving 02:25:57 Artificial Sweeteners & Blood Sugar 02:38:55 Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar 02:50:19 Rapid Weight Loss, Satiety & Beliefs 02:58:13 Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity 03:08:15 Females, Diet, Exercise & Menstrual Cycles 03:14:05 Raw vs. Cooked Foods 03:16:32 Berberine & Glucose Scavenging 03:19:12 Fiber & Gastric Emptying Time 03:21:00 Supplements, Creatine Monohydrate, Rhodiola Rosea 03:30:33 Hard Training; Challenge & Mental Resilience 03:36:12 Carbon App 03:47:11 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: Title Card Photo Credit: Mike Blabac -