What are normal fasting blood sugar levels. How does the body regulate blood glucose. When should you test your blood sugar. What factors affect fasting blood sugar measurements.

Understanding Fasting Blood Sugar Levels

Fasting blood sugar levels provide crucial insights into how well the body manages glucose. Typically measured after several hours without food, these levels offer a more accurate view of a person’s glucose regulation. The American Diabetes Association suggests that fasting blood sugar levels below 5.7% are considered normal, while levels between 5.7% and 6.4% indicate prediabetes. A fasting blood sugar level of 6.5% or higher is diagnostic of diabetes.

Why are fasting levels important? They reveal the body’s ability to maintain stable glucose levels when not actively processing food. Elevated fasting blood sugar can point to insulin resistance or diabetes, while abnormally low levels might indicate issues with diabetes medications.

Factors Influencing Fasting Blood Sugar

• Contents of the last meal
• Size of the previous meal
• The body’s insulin production and response

The Role of Insulin in Blood Sugar Regulation

Insulin plays a pivotal role in blood sugar management. After a meal, blood sugar levels rise, typically peaking about an hour after eating. In response, the pancreas releases insulin, which helps lower blood sugar by breaking it down for energy use or storage.

For individuals with diabetes, this process is impaired. Those with type 1 diabetes don’t produce enough insulin due to an autoimmune attack on insulin-producing cells. People with type 2 diabetes initially don’t respond well to insulin and may later struggle with insufficient insulin production.

Factors Causing Significant Blood Sugar Rises

1. Consuming large meals
2. Intake of sugary foods and drinks
3. Eating foods high in simple carbohydrates (e.g., bread, sweet snacks)

Methods for Assessing Blood Sugar Levels

Several methods exist for measuring blood sugar levels, each offering unique insights into glucose management. These include the HbA1c test, conventional blood sugar tests, and continuous glucose monitoring.

The HbA1c Test

The glycosylated hemoglobin (HbA1c) test is a valuable tool for assessing overall blood sugar control. How does it work? This test measures average blood sugar levels over the past 3 months, providing a comprehensive view of glucose management. Performed in a medical setting, results are expressed as a percentage, offering insights into long-term blood sugar trends.

Home Blood Sugar Testing

For day-to-day monitoring, many individuals rely on home blood sugar testing. When should you test your blood sugar at home? Typically, doctors recommend testing fasting blood sugar immediately upon waking, before eating or drinking anything. Additional testing may be advised before meals or 2 hours after eating, depending on individual treatment goals and circumstances.

The process of home blood sugar testing involves:

1. Preparing the testing strip and glucose monitor
2. Cleaning the testing area (usually a fingertip) with an alcohol swab
3. Lancing the testing area
4. Collecting a blood sample on the test strip
5. Inserting the strip into the monitor
6. Recording the time, blood sugar reading, and recent food intake

Continuous Glucose Monitoring (CGM)

Continuous glucose monitoring offers a more comprehensive approach to blood sugar tracking. How does CGM work? This method involves wearing a monitor 24/7, which continuously records blood glucose levels. The advantage of CGM lies in its ability to provide a more detailed picture of blood sugar fluctuations throughout the day and night.

Interpreting Blood Sugar Readings

Understanding blood sugar readings is crucial for effective diabetes management. What do different blood sugar levels indicate? Generally, fasting blood sugar levels below 100 mg/dL (5.6 mmol/L) are considered normal. Levels between 100 and 125 mg/dL (5.6 to 6.9 mmol/L) suggest prediabetes, while readings of 126 mg/dL (7 mmol/L) or higher indicate diabetes.

It’s important to note that blood sugar goals may vary based on individual factors such as age, overall health, and the presence of other medical conditions. Always consult with a healthcare provider to determine appropriate target ranges.

Managing Blood Sugar Levels

Maintaining healthy blood sugar levels is essential for overall health, particularly for those with or at risk of diabetes. What strategies can help manage blood sugar effectively?

• Regular physical activity: Exercise helps improve insulin sensitivity and lowers blood sugar levels.
• Balanced diet: Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats.
• Portion control: Monitoring portion sizes can prevent sharp spikes in blood sugar.
• Stress management: Chronic stress can elevate blood sugar levels, making relaxation techniques valuable.
• Consistent sleep patterns: Adequate, quality sleep supports better blood sugar regulation.
• Medication adherence: For those prescribed diabetes medications, taking them as directed is crucial.

The Impact of Diet on Blood Sugar Levels

Diet plays a significant role in blood sugar management. How does food affect blood sugar levels? Different foods can impact blood sugar in various ways:

Carbohydrates

Carbohydrates have the most direct effect on blood sugar. Simple carbohydrates, found in sugary foods and refined grains, can cause rapid spikes in blood sugar. Complex carbohydrates, present in whole grains and vegetables, are digested more slowly, leading to more gradual increases in blood sugar.

Protein

Protein has a minimal direct effect on blood sugar but can help slow the absorption of carbohydrates when consumed together, leading to a more gradual rise in blood glucose levels.

Fats

While fats don’t directly raise blood sugar, high-fat meals can lead to insulin resistance over time, potentially affecting long-term blood sugar management.

Fiber

Dietary fiber, particularly soluble fiber, can slow the absorption of sugar, helping to prevent rapid spikes in blood glucose levels.

The Importance of Regular Monitoring

Regular blood sugar monitoring is a cornerstone of effective diabetes management. Why is consistent monitoring crucial? It provides valuable insights into how various factors – including diet, exercise, stress, and medications – affect blood sugar levels. This information allows for timely adjustments to treatment plans and lifestyle choices.

For individuals with type 1 diabetes, frequent monitoring is essential for adjusting insulin doses. Those with type 2 diabetes may need less frequent testing, but regular checks remain important for assessing the effectiveness of their management strategies.

Benefits of Regular Monitoring

• Early detection of high or low blood sugar episodes
• Improved understanding of how lifestyle factors affect blood sugar
• Better informed decision-making regarding diet and medication
• Enhanced ability to meet blood sugar targets
• Reduced risk of long-term diabetes complications

Technological Advancements in Blood Sugar Monitoring

The landscape of blood sugar monitoring is continually evolving, with new technologies offering more convenient and accurate ways to track glucose levels. What innovations are changing the way we monitor blood sugar?

Smart Glucose Meters

Modern glucose meters can now sync with smartphones, allowing for easy tracking and analysis of blood sugar data. Many of these devices offer features like trend analysis and the ability to share data with healthcare providers.

Non-Invasive Monitoring

Research is ongoing into non-invasive blood glucose monitoring methods, such as wearable devices that measure glucose through the skin without the need for finger pricks.

Artificial Intelligence in Diabetes Management

AI-powered apps and devices are being developed to predict blood sugar trends and offer personalized management suggestions based on an individual’s data patterns.

Understanding Blood Sugar Variability

Blood sugar levels naturally fluctuate throughout the day, but excessive variability can be concerning. Why is blood sugar variability important? High variability has been associated with an increased risk of diabetes complications and can make day-to-day management more challenging.

Factors Contributing to Blood Sugar Variability

• Meal timing and composition
• Physical activity levels
• Stress and emotions
• Sleep patterns
• Hormonal changes
• Illness or infection

Understanding these factors can help individuals with diabetes develop strategies to minimize excessive blood sugar fluctuations and maintain more stable glucose levels throughout the day.

The Role of Exercise in Blood Sugar Management

Physical activity is a powerful tool for managing blood sugar levels. How does exercise affect blood glucose? During exercise, muscles use glucose for energy, which can lower blood sugar levels. Additionally, regular physical activity improves insulin sensitivity, allowing the body to use insulin more effectively.

Types of Exercise and Their Impact

Different forms of exercise can affect blood sugar in various ways:

• Aerobic exercise: Activities like walking, cycling, or swimming can lead to immediate decreases in blood sugar levels.
• Resistance training: Strength exercises can improve long-term blood sugar control by increasing muscle mass, which helps regulate glucose levels.
• High-intensity interval training (HIIT): This type of exercise can have a significant impact on blood sugar and insulin sensitivity, potentially offering benefits that last for hours after the workout.

It’s important for individuals with diabetes to monitor their blood sugar before, during, and after exercise to prevent hypoglycemia (low blood sugar) and adjust their management strategies accordingly.

Complications of Uncontrolled Blood Sugar

Maintaining blood sugar within target ranges is crucial for preventing diabetes-related complications. What are the potential consequences of consistently high blood sugar levels?

Short-Term Complications

• Diabetic ketoacidosis (more common in type 1 diabetes)
• Hyperosmolar hyperglycemic state (more common in type 2 diabetes)
• Increased risk of infections
• Dehydration

Long-Term Complications

• Cardiovascular disease
• Kidney damage (nephropathy)
• Nerve damage (neuropathy)
• Eye damage (retinopathy)
• Foot problems, including increased risk of amputation
• Cognitive decline and increased risk of dementia

Regular blood sugar monitoring and management can significantly reduce the risk of these complications, highlighting the importance of consistent diabetes care.

Personalizing Blood Sugar Management

While general guidelines for blood sugar management exist, individual needs can vary significantly. How can blood sugar management be personalized? Factors such as age, overall health status, lifestyle, and personal goals all play a role in determining the most appropriate management strategy.

Considerations for Personalized Management

• Individual blood sugar targets: These may be more or less stringent based on factors like age and the presence of other health conditions.
• Medication regimens: The choice and dosing of diabetes medications should be tailored to each person’s specific needs and response.
• Lifestyle interventions: Diet and exercise recommendations should account for personal preferences, cultural background, and daily routines.
• Monitoring frequency: The optimal frequency of blood sugar checks can vary based on the type of diabetes and individual management needs.
• Use of technology: The decision to use continuous glucose monitoring or insulin pumps should be based on individual circumstances and preferences.

Working closely with a healthcare team to develop and adjust a personalized management plan is key to achieving optimal blood sugar control and overall health outcomes.

Fasting blood sugar levels and testing

Blood sugar tends to peak about an hour after eating and declines after that. Fasting blood sugar levels are measured several hours after eating, as this gives a more accurate view of a person’s glucose levels. In most cases, fasting blood sugar levels should be below 5.7%.

According to the American Diabetes Association, a measure of 5.7–6.4% indicates prediabetes. At 6.5%, a doctor will diagnose diabetes.

High fasting blood sugar levels point to insulin resistance or diabetes, while abnormally low fasting blood sugar can be due to diabetes medications.

Knowing when to test and what to look for can help people stay healthy, especially if they have diabetes or are at risk of developing the condition.

Keep reading to learn more about fasting blood sugar levels, including information on testing and tips for maintaining normal levels.

The body needs glucose for energy, and glucose comes from the food a person eats. However, the body does not use all of this energy at once. Insulin makes it possible to store and release glucose as necessary.

Following a meal, blood sugar levels rise and usually peak about an hour after eating.

How high blood sugar rises and the precise timing of the peak depends on a person’s diet.

Food-related factors that can trigger significant rises include:

• eating large meals
• consuming sugary foods and drinks
• eating foods with simple carbohydrates, or carbs, such as bread and sweet snacks

As blood sugar rises, the pancreas releases insulin. Insulin lowers blood sugar, breaking it down so the body can use it for energy or store it for later.

However, people who have diabetes have difficulties with insulin in one of two ways.

Those with type 1 diabetes do not produce enough insulin because their body attacks its insulin-producing cells. Those with type 2 diabetes do not respond well to insulin in their body and, later, may not make enough insulin.

In both cases, people experience high blood sugar levels and have difficulty using glucose, or blood sugar.

Fasting blood sugar depends on three factors:

• the contents of a person’s last meal
• the size of their previous meal
• their body’s ability to produce and respond to insulin

Blood sugar levels between meals offer insight into how the body manages sugar. High levels of fasting blood sugar suggest the body was not able to lower blood sugar levels.

This points to insulin resistance, inadequate insulin production, or in some cases, both.

Very low blood sugar levels may indicate that diabetes medications are lowering the blood sugar too much.

To assess fasting blood sugar levels, people or healthcare professionals can use a glycosylated hemoglobin (HbA1c) test, a conventional blood sugar test, or continuous glucose monitoring.

The HbA1c test

HbA1c is a test doctors use to assess overall blood sugar control. The HbA1c test measures how the body manages blood sugar over time, usually during the past 3 months.

A person will undergo this test at a doctor’s office or in a lab. If levels are very high, the individual may need a second test. The results appear as a percentage.

Blood sugar testing at home

A person can test their blood sugar levels at home.

In most cases, doctors ask people to measure fasting blood sugar immediately upon waking and before they have anything to eat or drink. It may also be appropriate to test blood sugar before eating or 2 hours after a meal, which is when blood sugar returns to normal levels.

The right time to test depends on treatment goals and other factors. For example, most people with diabetes do not need to test between meals unless they are using a diabetes drug that can lower blood sugar. Other people may test between meals if they feel their sugar levels may be low.

Because people with type 1 diabetes do not make enough insulin, they need to test their blood sugar levels several times a day so they can adjust their insulin doses.

A person will test blood sugar levels by:

• preparing the testing strip and glucose monitor to be ready for the blood sample
• using an alcohol swab to clean the testing area, which is usually the side of a fingertip
• lancing the testing area and bracing against a firm surface to help resist the impulse to pull away
• squeezing the testing area around the wound to maximize blood flow
• squeezing a drop of blood onto the test strip
• putting the strip into the monitor
• recording the time, blood sugar reading, and recent food intake in a log

Find out more about home blood sugar testing here.

Continuous glucose monitoring

Another option for daily use is continuous glucose monitoring (CGM).

For CGM, a person wears a monitor 24 hours a day. The monitor records their blood glucose levels on an ongoing basis.

CGM can give a more accurate picture of a person’s levels and fluctuations throughout the day. However, this type of kit can be more expensive in some cases, depending on a person’s insurance coverage.

There are also nonfasting blood tests.

These include the random plasma glucose (RPG) test and oral glucose tolerance test (OGTT).

For an RPG, a doctor does a conventional blood sugar test when a person is not fasting.

For an OGTT, a healthcare professional tests a person’s blood sugar levels over 2 hours, starting with a fasting blood test. Next, the person drinks a sugary beverage, and the doctor takes a blood sample every 30–60 minutes over a 2-hour period.

Blood sugar target levels are the ideal range that people should try to maintain as often as possible.

Because blood sugar levels vary throughout the day due to factors such as medications, food intake, and physical activity, no single blood sugar reading can reveal how well someone processes sugar.

HbA1c results

According to the American Diabetes Association, the results of an HbA1c test will be one of the following:

• normal: less than 5. 7%
• prediabetes: between 5.7% and 6.4%
• diabetes: 6.5% and over

Prediabetes is when blood sugar levels are higher than normal levels but not high enough to indicate diabetes. People can take measures to reverse prediabetes and stop diabetes from developing. Find out more here.

Home testing

Doctors express target blood sugar numbers for people with diabetes in milligrams per deciliter (mg/dL) as follows:

• fasting (testing in the morning before food or water): 80–130 mg/dL
• 2 hours after eating a meal: under 180 mg/dL

Meanwhile, for people without diabetes, target blood sugar levels are:

• fasting (testing in the morning before food or water): 72–99 mg/dL
• 2 hours after eating a meal: under 140 mg/dL

For people with prediabetes, the goal is to reach the same target blood sugar levels as people without diabetes.

However, the target numbers will vary between people. A healthcare professional will help a person identify their target levels.

Fasting blood sugar test

Doctors consider a fasting blood sugar level of less than 99 mg/dL as normal.

On the other hand, fasting blood sugar levels ranging from 100–125 mg/dL indicate prediabetes, and levels of 126 mg/dL or above indicate diabetes.

It is vital to follow a healthy diet to keep fasting blood sugar from rising too high. Strategies include:

• eating plenty of fiber-rich foods
• choosing whole grain bread and pasta instead of white bread and pasta
• eating high-protein foods to increase feelings of fullness
• limiting sugar and salt intake
• choosing nonstarchy vegetables

People who take diabetes medications and are at risk of dangerous blood sugar dips should follow a similar diet. They also must take proactive steps to prevent blood sugar from dropping. This includes:

• eating regular meals throughout the day
• increasing food intake and snack frequency during intense physical activity
• avoiding or limiting alcoholic beverages
• consulting a doctor if vomiting or diarrhea make it difficult to manage blood sugar

Louise Morales-BrownADULTHOOD T1D

Finding balance

I need to try and stay within a healthy range to avoid hypoglycemic and hyperglycemic episodes. This can be challenging, as so many things, such as emotions, misjudging a dose, exercise, and illness, can all impact my glucose levels….There are days when it can be challenging, but generally, I feel in control of the condition. Read full article

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People are likely to experience symptoms if their blood sugar levels are too low or too high.

Low blood sugar levels

Blood sugar that is too low can cause symptoms such as:

• shaking and sweating
• feeling jittery
• difficulty concentrating
• lack of energy
• skin that looks paler than usual
• fatigue or tiredness
• headaches or muscle aches
• fast or irregular heartbeat
• weakness
• lack of coordination

In extreme cases, low blood sugar can trigger seizures, loss of consciousness, confusion, and an inability to drink or eat.

Find out more about hypoglycemia or low blood sugar here.

High blood sugar levels

High blood sugar levels, or hyperglycemia, can cause the following symptoms:

• increased hunger or thirst
• excessive urination
• blurred vision
• headache
• tiredness

As with low blood sugar, high blood sugar may cause loss of consciousness or seizures if people do not get treatment. Persistent high blood sugar can increase the risk of serious complications that doctors relate to diabetes, such as cardiovascular disease.

Any significant change in blood sugar patterns warrants a visit to a doctor. People with diabetes and those at risk of diabetes should also speak with a doctor if:

• blood sugar levels become unusually high or low
• well-managed blood sugar levels suddenly start fluctuating
• they have new or worsening symptoms of diabetes
• they change their medication or stop using it
• they experience abnormally high blood pressure
• they develop an infection or sore that will not heal

Diabetes needs ongoing monitoring, and the treatment can change over time. Information about diet and exercise is vital for a doctor to outline a proper treatment plan for each individual.

People with diabetes can assist their doctor by keeping detailed logs of their blood sugar levels and any relevant information, such as changes in activity, medications, or sleep. They should talk with a doctor about dietary and lifestyle habits that affect their blood sugar levels.

To manage diabetes, it is important to monitor and maintain healthy fasting blood sugar levels. For people with prediabetes, managing blood sugar levels can help reverse the condition and prevent the development of diabetes.

People who have diabetes or prediabetes need to test their blood sugar levels regularly and record their results. They should talk with a doctor if they notice any changes or unusual symptoms.

How to Manage Blood Glucose Levels in the Morning for The Non-Diabetic

There are a lot of articles online that explain why high morning glucose levels occur and what to do about them if you are diabetic or insulin-dependent. But if you are non-diabetic, you might be wondering: how relevant are those recommendations for me?

For example, many in the diabetic/insulin-dependent community are (rightfully) excited if their levels get below 120 mg/dL upon waking. Mainstream recommendations are slightly more conservative and suggest a morning glucose level below 100 is normal.

But studies have shown that levels above 90 mg/dL are correlated with adverse outcomes in otherwise healthy, non-diabetic populations. Research papers have consistently shown that morning glucose levels even between 95-99 mg/dL are predictive of increased cardiovascular death, increased incidence of diabetes, and elevated cardiovascular disease (CVD) risk.

This is why we recommend our non-diabetic customers to target a morning glucose level between 70-90 mg/dL.

If your morning blood glucose level is higher than you would like, then there are several strategies to lower it. But first, let’s look at why it is high in the first place. After all, as the cartoon G.I. Joe used to always say, “Knowing is half the battle.”

Why is my blood glucose high in the morning?

By analogy, if the temperature gauge in your car indicated the engine was running too hot, how concerned should you be? It would depend on why the engine was too hot, wouldn’t it? If you simply forgot to get an oil change, then the fix might be quite simple. Conversely, if the problem is stemming from a glitch in one of the onboard computers and is affecting multiple systems, then you need to get to a mechanic ASAP.

Similarly, there are several known reasons for your metabolic engine to “run too hot”. Here are some of the more common ones:

What you ate the night before

There is research suggesting that a high fat, high calorie meal can cause increased liver glucose production and temporary elevated fasting glucose levels. The increase in free fatty acids from that meal can impair insulin sensitivity and increase glucose production. This effect is especially pronounced if you combine high fat + high carbohydrate + high calorie, which is a common formula found in foods such as pizza, ice cream, fried food, etc.

In fact, the high-fat + high-carb + high-calorie phenomenon is something we consistently see in the CGM data from our users. Our Director of Nutrition, Kara Collier, made this observation while on the Fundamental Health podcast:

“A refined carbohydrate plus a refined oil, this is every snack food that has ever existed…and this food, when you have the combination of refined carbohydrate and refined oil, it creates a huge area under the curve. The fat slows down digestion, but you still have the refined carbohydrate in your system so your body is processing it for a long time…[T]hese sort of meals lead to a massive area under the curve because your body is processing this huge load of carbohydrates/glucose and it’s stressful on the cell and the mitochondria.” 

When Kara refers to the “area under the curve”, she is referring to the amount of time that your body is in a state of high blood glucose.

When you consume a meal that is high in the “Trifecta” (high-fat + high-carb + high calorie) late at night, your glucose readings will be elevated into the morning. Instead of quickly clearing the glucose, your body spends hours and hours in a high-glucose state, which sets you up for high readings in the morning.

When you ate the night before

In addition to what you eat, you also need to consider when you eat.

Eating late into the night can cause your morning glucose values to be high. Your cells are not as sensitive to insulin later at night, which can cause a higher and more prolonged glucose response to meals eaten late. 

A 2017 study showed that shifting one’s eating window from 8am-7pm to 12pm-11pm decreased fat oxidation and increased glucose oxidation. In other words, participants were burning less body fat and relying more on glucose for fuel. Since glucose stores are limited in the body, this meant their bodies had to produce more glucose to manage blood levels. Not good!

Conversely, another study in 2019 showed that compressing the eating window to the first half of the day significantly improved glucose response and had beneficial effects on fat metabolism and circadian rhythm. The participants ate the same amount of calories, but by simply shifting when they ate them, they were able to positively influence a number of biomarkers.

High stress levels

The phrase “don’t be so stressed” can feel like a bit of a cliché. But like most clichés, it contains a significant kernel of truth. 

The underlying physiological response to stress goes back over 500 million years. The stress response appears to have evolved because it provided a survival advantage in situations that were life-or-death. If your body needs energy right now to escape a threat, then relying on your digestive system is insufficient. You need a system that will liberate energy stores immediately.

Fortunately, that is exactly what your body’s stress response does. When your body senses a stressful situation, it causes a release of hormones like cortisol and adrenaline that tell the body: “Produce energy NOW.” Part of this signal stimulates the liver to create and release new glucose into the bloodstream so that energy is readily available to fuel muscular activity.

In the context of an ancestral environment, this system works great. The problem, however, is that chronic stress can cause this response to occur at low levels all the time. When that occurs, it can cause your glucose values to rise even if you have not eaten, as happens in the case of sleep. 

If you want to learn more about the role of stress and how to combat it, you can find additional strategies and resources in our article on managing stress and biohacking the cortisol response.

Poor night of sleep

A poor night of sleep (both disrupted sleep and shortened sleep) can cause your body to be in a state of insulin resistance the next day. Insulin resistance means the cells of your body are less sensitive to the signal from insulin. Since insulin is one of the main mechanisms by which your body manages glucose levels, this can lead to higher fasting glucose values and higher glucose responses to meals.

Surprisingly, even a single night of poor sleep can increase insulin resistance the following day. Compound that day-in and day-out, and the stage is set for chronically high glucose levels.

Lack of physical exercise

Exercise is a powerful tool for controlling glucose levels. There are multiple mechanisms by which exercise positively impacts glucose levels, including:

• Increased glucose uptake through non-insulin mediated glucose uptake
• Improved insulin sensitivity independent of weight loss
• Increased glucose storage space through increased muscle glycogen stores

But perhaps the most important aspect of exercise is consistency. Research has found that even a 10-day break in exercise in fit individuals decreased insulin sensitivity. Using a CGM for fitness insights may be a helpful tool to help you make sure you are optimally fueling your body for exercise.

Metabolic syndrome

Elevated fasting glucose values could be a sign of a temporary problem, like we discussed with a lack of sleep. However, they can also be a sign of a bigger problem, like metabolic syndrome. According to the US Department of Health & Human Services, metabolic syndrome is “the name for a group of risk factors that raises your risk for heart disease and other health problems, such as diabetes and stroke. ” 

In addition to fasting blood glucose levels, there are 4 other risk factors involved in metabolic syndrome: triglycerides, HDL, blood pressure, and waist circumference. If your markers are outside the recommended ranges for these risk factors, then you may want to consult with a qualified professional.

Dawn phenomenon

The dawn phenomenon is a natural occurrence that happens in all people. In the early morning hours, certain hormones – such as growth hormone, cortisol, and catecholamines – cause the liver to release extra glucose. This signal acts like your body’s natural “alarm clock” and gives your body access to easily available energy to get moving.

Some people seem more sensitive to this effect and have slightly higher glucose values upon waking, but about 1 hour after waking they are back down to normal, optimal levels. With Nutrisense, you can use a CGM without diabetes to monitor your glucose levels one to two hours after waking to see if they have naturally lowered on their own.

How to prevent high blood glucose in the morning?

We have explored why your morning glucose level might be high. Now, let’s explore how we can take action to address it. 

Our team has analyzed non-diabetic glucose monitoring data from our users, and found that there are several strategies that consistently improve morning blood glucose levels. The ones that tend to produce the biggest ROI include:

Prioritize protein and non-starchy vegetables at dinnertime

Remember how we talked about the “Trifecta” of glucose-raising badness: high-fat + high-carb + high-calorie? If we knock out one or more of the “legs” of the Trifecta stool, then we can mitigate its adverse effects. 

Based on our data, we recommend knocking out the “high-carb” leg and the “high-calorie” leg. Focusing your evening meal around full-fat protein and fiber (as tolerated) helps to create a meal that results in stable glucose levels throughout the night and into the morning.

This could look like:

• Grass-fed steak + asparagus
• Wild-caught salmon + lemon/mushrooms/tomatoes/avocados
• Pasture-raised chicken + baked veggies (zucchini, cucumber, broccoli, etc.)
• Organ stir fry (liver, kidney, heart) + Brussels sprouts/garlic/onions

Of course, individual response to food varies, but this food pattern tends to work very well for most people.

Avoid food at least 3 hours before bed

Food too close to bedtime causes us to metabolize food poorly while we are sleeping, which can lead to higher glucose values the next morning. Eating earlier, however, allows you to take advantage of higher insulin sensitivity and gives adequate time for the parasympathetic nervous system to begin the process of digestion.

The remedy is simple: try to finish eating all food for the day at least 3 hours before you go to bed. Ideally, this would also include beverages that contain non-caloric sweeteners since they appear to have metabolic effects in the body.

Monitor stress levels

When we are in a fasted state, most of the glucose in circulation is coming from the liver. Hormones like cortisol send a direct message to the liver to release more energy (glucose). Since cortisol is preferentially stimulated as part of the stress response, managing stress levels is key to stable morning glucose values.

What counts as “stress” is highly variable from person to person, as are the strategies for mitigating it. Some of the tried-and-true stress management techniques include:

• Social interaction (preferably face-to-face) with a close friend or loved one
• Light physical movement (going for a walk, light gardening, playing with your kids)
• Journaling
• Prayer or gratitude
• Meditation & mindfulness
• Spending time in nature
• Periods of “device detox” (turn them off!)
• Periods of social media “detox”
• Warm bath or sauna before bed

Get adequate quantity and quality of sleep

Your mom was right – sleep is important.  

Sleep is a bit of a Catch-22. Both the quantity and quality of sleep are affected by blood glucose levels, yet blood glucose levels are also modulated by sleep. 

So, where do you start?

You can always begin with the fundamentals of sleep hygiene:

• Make sleep a priority (as if you are setting an appointment with an important client)
• Cool, dark, quiet environment
• Consistent sleep schedule (yes, adults need bedtimes too!)
• Monitor caffeine intake, particularly within 10-12 hours of sleep
• Adequate early morning light exposure
• Restricted light & screen exposure within 2-3 hours of sleep

Additionally, rather than thinking of sleep as an isolated tool, think of it as a synergistic link. Like a chain of people connected together, each link supports the other.

If your sleep consistency and quality are inadequate, sometimes strengthening the other “links” can indirectly improve them. We’ve already discussed some of these links: nutrition, exercise, and stress management.

Keep a consistent exercise routine

The best exercise is the one you do regularly. Don’t let the “perfect” become the enemy of “good enough”. It is far better to consistently walk 15 minutes a day or strength train three times per week than it is to grind out a marathon-like workout once every 3 or 4 months when the motivation strikes.

Find a movement practice that you love doing (or that you can learn to love!) and make it a non-negotiable part of your life. Leverage the insights from behavioral science to design your environment for success. 

What if my blood glucose is low in the morning?

Low glucose in the mornings is much less common for a non-diabetic than high glucose levels. We have many counter-regulatory processes in place to make sure our glucose never goes low, since low glucose can be very dangerous. The body has a wide arsenal of tools at its disposal for managing low glucose states including insulin, glucagon, norepinephrine, growth hormone, cortisol, and more.  

All that being said, if you are experiencing low glucose in the morning here are a few things to consider:

Alcohol intake

It is well known in the diabetic community that alcohol consumption can increase hypoglycemic events. In those who are insulin-dependent, these hypoglycemic events can even be fatal.

Alcohol is technically a toxin in the human body, and the organ responsible for alcohol detoxification is the liver. Unfortunately, the detoxification process impairs the liver’s ability to release glucose into the bloodstream. As a result, you can end up with low glucose levels in the blood.

Try changing your exercise timing

Your body only has two major storage pools for glucose: the muscles and the liver. Late evening exercise – particularly if it is long in duration or high-intensity – can significantly deplete those stores. Combined with inadequate re-fueling, some people can experience hypoglycemia the following morning.

History of bariatric surgery or altered digestive tract 

Interestingly, research indicates that operations like Roux-en-Y gastric bypass can potentially cause hypoglycemia while fasted. 

Adrenal insufficiency 

While rare, the 2008 Endocrine Society Clinical Practice Guideline notes that hypoglycemia can be a result of adrenal insufficiency in a subset of patients. 

Eating disorders or malnutrition

Malnutrition, particularly in the setting of high body fat and muscle depletion, can also cause hypoglycemia due to limited substrates for gluconeogenesis and glycogenolysis.

How to prevent low blood glucose in the morning?

Monitor your alcohol intake

According to the National Institute on Alcohol Abuse and Alcoholism, drinking is considered “to be in the moderate or low-risk range for women at no more than 3 drinks in any one day and no more than 7 drinks per week. For men, it is no more than 4 drinks a day and no more than 14 drinks per week.”

If you still find your glucose levels are low, try cutting the NIAAA’s recommendation in half (3-4 drinks per week for women and 7 drinks per week for men).

Switch up your exercise timing

As previously discussed, exercise done too close to bed can result in hypoglycemia. If you tend to exercise in the evening, try exercising in the morning or at lunch and see if it makes a difference in your morning glucose level.

If you are particularly stretched for time, you can also try splitting up your exercise into two smaller time-blocks. This has the added advantage of giving your body more time to recover.

Make sure you’re getting adequate nutrition throughout the day

If you are restricting calories to lose weight, your body may not be getting enough of the basic building blocks it needs to properly manage glucose levels. The same thing can happen in those who are very physically active and consuming energy-dense, but nutrient-poor, diets.

While it is beyond the scope of this article, there is a dynamic interplay between the various metabolic pathways of the body: fat metabolism, ketone metabolism, glucose metabolism, protein metabolism, and more. Your glucose needs can significantly vary depending on which of these metabolic pathways are dominant. 

The liver holds approximately 100g of glucose in the form of glycogen. It takes about 24 hours for it to be depleted while fasting or ~90 minutes of moderate-high intensity. Glucose can be synthesized from several substrates (fatty acids, lactate, amino acids, etc.), but generally speaking, it is easiest to simply consume the glucose you need. 

Therefore, a relatively sedentary person may do well with 50-100g of carbohydrates per day, whereas an athlete or a person with a physically demanding job may do best with 2-4 times that value. The best way to determine your needs, of course, is through accurate monitoring of your glucose levels.

Troubleshooting morning glucose levels can be tricky. As we have discussed, there are a lot of factors that influence overall glucose status in the body. Exercise, stress, circadian rhythm, macronutrient composition, nutrient timing, and more are continually affecting glucose management in your body.

If your morning glucose levels are higher (or lower) than you would like, always start with the four fundamentals:

1. Sleep
2. Nutrition
3. Exercise
4. Stress management

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Questions and answers

Yulia Bessonova (Female, 35 years old), February 10, 2022

give advice on analyzes) what to do where to run and what to look for

anonymous (Female, 31), February 8, 2022

Harmons

Hello. Help or assist to understand please with analyses. Are there deviations? Photo attached. Depression, constant fatigue. Low pressure. Sometimes ice cold feet. Critical days are delayed.

Anonymously (man, 18 years old), February 5, 2022

Hormones Analyzes

Hello, I recently passed tests for hormones, you can check all the hormones

Anastasia Yarai (woman, 25 years old), February 3, 2022

The weight is still there

Hello! Help, please, what should I do? Initially, I was overweight: 84 kg with a height of 160, thanks to diets, training, I managed to lose up to 55 kg (the weight went well), I kept it for about three years, until I …

anonymous (Female, 20 years old), February 2, 2022

Skin problems and anemia

Hello, acne has been bothering me for several years, the problems started at the age of 14, now I’m 21. I was at the dermatologist prescribed klenzit-s and lactofiltrum, they told me to go to a gynecologist and an endocrinologist. Passed by an endocrinologist…

anonymous (Female, 41 years old), February 1, 2022

Transcription of tests

Good afternoon. I feel great, but since I had the opportunity, I did blood tests, and in the results I found some indicators that did not correspond to the norm. I would like to know if this is worth worrying about …

anonymous (Female, 30 years old), January 31, 2022

Hypothyroidism and thyroiditis

Good afternoon! Height 162 Weight 61 Confirmed diseases: hr. tonsillitis (tonsils were excised in July 2021) Mt. pharyngitis hr. vasomotor rhinitis often recurrent cystitis (became with diarrhea at the same time) endometriosis and …

anonymous (Male, 33 years old), January 28, 2022

Ionized calcium increased

Good afternoon. Please help me understand the situation. Had a blood screening a few days ago for myself. There was an indicator “calcium ionized”. It turned out to be elevated – 1.4 at a rate of up to 1.32. This…

anonymous (Female, 31 years old), January 26, 2022

Please advise on test results

Hello! Disturbed by a breakdown, drowsiness, hair is shed, brittle nails, the skin on the legs is flaky (shins). Scratches, some cuts, bruises heal for a long time. I am currently not taking any vitamins. Attached results…

anonymous (Female, 24 years old), January 21, 2022

Gained 10 kg after taking oral contraceptives

Hello, please help me, that’s the problem. I had skin problems and high testosterone, and as it turned out, the endometrium was 9mm. I was prescribed by a doctor to drink Androkur for half a year…

anonymous (Male, 30 years old), January 21, 2022

fall out diffusely, there are no bald patches, fall out with a white tip, dry skin is also worried, especially on the palms and feet, the greatest dryness in the morning . ..

anonymous (Female, 21 years old), January 20, 2022

Thyroid hormones

Hello, please tell me if the thyroid hormones are normal, female, 21 years old

anonymous (Female, 28 years old), 9 0101 January 17 2022

Stress

Hello! Due to the deterioration of her health (weakness, inability to wake up in the morning, cravings for sweets, depression, hyperpigmentation of the face and feet), she was tested for hormones. Could you please comment…

anonymous (Female, 28 years old), January 17, 2022

Overweight

Hello, I wanted to know if I have any abnormalities. After the birth of my second child, 1 year and 10 months later, I began to recover. After childbirth, I almost immediately threw off-road kg, but after 1 year …

anonymously (woman, 37 years old), January 15, 2022

Glucosotolerant test

Good afternoon, recently I was appointed to pass the GTT for 24-28 weeks . They told me to pass because the test is important. I plan to take it, I read a lot of information about it, but along the way …

anonymous (Female, 43), January 15, 2022

Low TSH levels

Very hair loss. I drank l-thyroxine 100. I passed the tests ttg-low 0.246. I reduced the dose of l-thyroxine to 75. I have been drinking for a month now, there are no changes with hair loss. Whether correctly has made, what has lowered a dose of a l-thyroxine?

anonymous (Female, 27 years old), January 5, 2022

Blood clot or something on ultrasound What do we have to do? I made an appointment with the surgeon in person only after 1.5 weeks, very …

anonymous (Female, 29), December 24, 2021

Hormones

Hello. For half a year now, symptoms have been tormenting, such as drowsiness, dry skin, I am constantly cold, I gained 10 kg from scratch, I always watch my diet. Periods are delayed by 5 days, or vice versa…

anonymous (Female, 30 years old), December 22, 2021

Increased antibodies to thyroperoxidase

Diagnosis of AIT, taking Euthyrox 75 mg, TSH increased under 13, got sick coronovirus, after the illness, I did not immediately pass the TSH -0.779at the same dosage, antibodies are increased, up to …

anonymous (Male, 29 years old), December 22, 2021

Subclinical hypothyroidism

Hello Svetlana Vasilievna, I am 29 years old, height 175 weight 78 zi thyroid gland, TSH 5.08 T4 free 10.2 Calcium total 2.36 Chlorine 105.9 Potassium 4.31 Sodium 140.5 Vitamin D 25 hydroxy…

Hello. I was worried about dry skin, irritation, mood swings, apathy, poor concentration, extra weight that would not go away with any effort. The doctor sent me for thyroid tests. The results of the analyzes are attached below. …

anonymous (Male, 29 years old), December 19, 2021

Dry mouth

Hello, help me understand. The last 4 days I have been worried about weakness, body aches and dry mouth. Before that, a month ago, a formation appeared on the face, similar to a boil, I am treating locally, but …

anonymous (Woman, 33 years old), December 19, 2021 lozhila Hypothyroidism, and diagnosed with diffuse ductectasis of the mammary glands, cysts. I passed the test for hormones, I was booked for an appointment with an endocrinologist at the end of the month, help me decipher, is everything so scary ??? I am 33…

anonymous (Female, 34 years old), December 17, 2021

Menstrual disorders

Hello, a 34-year-old woman has had irregular critical days since adolescence, severe abdominal pain. The first pregnancy at the age of 23 was saved on Dufaston, there was a threat, a large weight gain 25…

anonymous (Female, 28 years old), December 17, 2021

Hormonal failure

Good afternoon, a few months ago I started having health problems of unknown origin, I ran to all the doctors, but everything was within the normal range, as they told me, but maybe there was tachycardia, the cardiologist prescribed Lokren. The pulse was from 80-90 decreased…

anonymous (Male, 26 years old), December 16, 2021

Male progesterone 7 8 nmol

Hello. I’m asking a question about a 26-year-old man. He has a cryptorchid testicle (located at the outlet of the inguinal canal), not operated on, due to the fact that in childhood, doctors operated on a hernia and performed … Help to decipher analyzes

Hello! It confuses me that sugar is in the upper limit, prolactin and estradiol. Do they need to be corrected and what additional tests to pass

anonymous (Female, 30), December 14, 2021

What time of day to take l-thyroxine

Hello, could you please tell me what time of day is best to take l-thyroxine? last year she took l-thyroxine at 8 am, TSH was normal (penultimate control in July). But due to the work schedule (night…

anonymous (Female, 36 years old), December 7, 2021

Hormonal failure

Hello! Please help me recently I started to increase weight. I gained almost 10 kg in a year .There were frequent shades of the whole body.And I also began to get tired quickly, apathy, irritability appeared.I tried …

anonymous (Male, 20 years old), December 6, 2021

Diagnosis by ultrasound specialist

Hello. I was on an ultrasound of the thyroid gland and the following was written to me in the conclusions on paper: “Echoscopic macrofollicle of the left lobe of the thyroid gland. TI-RADS 2.” How serious is it and should it be treated?…

anonymous (Female, 33 years old), December 5, 2021

The temperature lasts for 5 months

Hello, since June the temperature has been 37.2-37.5. She did an ultrasound of the internal organs, X-rays of the lungs, general tests and checked everything in a feminine way – everything is normal. 2 months ago, under the left jaw formed …

anonymous (Female, 28), December 4, 2021

Transcript of analysis

Hello. Please help me decipher the analysis. Girl 28 years old. The analysis was taken on the 4th day of the cycle

anonymous (Woman, 21 years old), December 4, 2021

Is the TSH level normal? Has handed over a blood on TTG, result 4,785. Tell me if this is a normal result and is it worth contacting …

anonymous (Female, 28), December 4, 2021

Tachycardia from hypothyroidism

Hello doctor! I turn to you with the following problem. I’m worried about tachycardia. In motion, it reaches 140 strokes when I walk at a calm pace. The cardiologist suggested that I have hypothyroidism, because the volume is small and …

anonymous (Female, 28 years old), December 3, 2021

Explanation of tests

Hello! Please help me decipher thyroid tests! Thank you very much in advance!

anonymous (Male, 39 years old), December 3, 2021

Ultrasound of the thyroid gland Hypoplasia

Hello, I am 39 years old, height 170 cm, weight 50 kg, for several years a decrease in the size of the thyroid gland has been observed on ultrasound, with gave hormones and they are normal, could it be that these measurements are for…

anonymous (Female, 26 years old), December 2, 2021

Increased irritability possibly depression

Good afternoon! I am 26 years old, two children 5 years old and 1 year old.