Video Time Markers
- 0:38 | Why non-diabetics should test their blood sugar
- 1:42 | The 30 day blood sugar challenge
- 2:44 | Fasting blood glucose (FBG)
- 4:15 | Postprandial blood glucose
- 5:49 | Hemoglobin A1C
- 7:04 | The importance of using the 3 tests together
- 7:55 | Practical tips for lowering your blood sugar
- 13:59 | Video recap
I hope you enjoyed the video and found the information useful!
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I’ve included all the additional information below, as well as a summary and links to my favorite information on each topic so you can do as much digging as you’d like.
Thanks for watching, now get out there and optimize your blood sugar!
Video Summary & Links to Resources
To reiterate, it’s important to measure all three numbers (Fasting Blood Glucose, Postprandial Blood Glucose, and Hemoglobin A1C) because none of the tests alone are super insightful, but together they can give you an excellent picture of your nutrition needs, metabolic function, disease risk, and rate of aging.
Tools for Testing Your Blood Sugar
Blood Glucose (Fasting & Postprandial)
This one's more expensive because it also measures ketones.
I also use this one. If you just want to test glucose this is that way to go - it’s cheaper and easier to find test strips for.
Remember that there are some questions about the accuracy of A1C at home testing so I don’t recommend it.
The best way to get an accurate reading is to ask your doctor for an A1C test during your next office visit.
Target Blood Sugar Numbers for Optimal Longevity
Fasting Blood Glucose (FBG)
- 70 to 85 mg/dL
Measure first thing in the morning before you consume anything.
Postprandial Blood Glucose
This is taken after eating. It's best to measure at the 1, 2, and 3 hour mark after your biggest meal of the day for at least a weak. But if that’s too much then just take it at the 2 hour mark.
- 1 hours after eating: Less than 140 mg/dl
- 2 hours after eating: Less than 120 mg/dl
- 3 hours after eating: Back to your fasting blood glucose baseline. Usually below 99 mg / dl
Hemoglobin A1C, Glycated Hemoglobin
Hemoglobin is a protein in your red blood cells - the cells that carry oxygen around your body. Sugar in your blood stream bonds to hemoglobin, a process known as glycation.
More sugar in your blood equals more glycation, and glycation is permanent.
Red blood cells live about 2 to 3 months, so measuring the Hb A1C gives us a pretty good picture of your blood sugar average over the last 3 months.
- Target: Below 5.4%
- Bullseye: 4.6%
Here’s a great article that explains the nuances of A1C testing, such as factors other than sugar intake that influence the test result.
For additional reading about A1C:
- An overview of the link between glycation and aging.
- Another summary of the research about glycation and aging.
Ways to Lower Blood Sugar to Optimize Your Health
All food raises blood sugar, so the fastest way to lower it is to stop eating.
Longer fasts improve insulin sensitivity, allowing you to better regulate blood sugar over time.
Here’s my guide to fasting for beginners. Anyone can use it. It will give you a complete idea of the different methods of fasting you have at your disposal and how to begin experimenting with them.
Here's the article I wrote about lowering your blood sugar. I detail a 6 month program that will help you lower your blood sugar and break through any long standing insulin resistance.
I cover what I think are the 6 most common offenders, then give a few other ways you can improve once you have those under control.
I also highly recommend the blog of Dr. Jason Fung: Intensive Dietary Management.
I use the Headspace app - no affiliation, I just think it’s an awesome tool and encourage everyone to try it.
And here's an episode from one of my favorite podcasts that talks about optimizing blood sugar and other biomarkers. They discuss Oxaloacetate along the way.
Lastly, this article provides a comprehensive explanation of all the supplements that affect (lower) blood sugar, including apple cider vinegar.
If you are interested in learning more. Here’s some other cool stuff that I enjoy reading / watching. These resources are all about sugar, food, and health and provide insightful information in entertaining ways.
- The Sugar Conspiracy. I really love this article about the behind-the-scenes politics of dietary sugar.
- The Insulin Index. A different way of judging the foods we decide to eat.
- An excellent series on blood sugar by Chris Kresser: Part 1, Part 2.
- Sugar: The Bitter Truth. A controversial, yet revelatory lecture delivered by Dr. Robert Lustig on the dangers of dietary sugar, specifically fructose.
- Statistics of the Obesity Epidemic. I put this here because I find it interesting that the rise in the rates of obesity almost directly correspond to the rise in the rates of dietary sugar, as is pointed out in the video above (Sugar: the bitter truth).
Thanks again and don't forget to leave a comment!