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Have you ever driven a well-maintained luxury car?
It’s a smooth ride, right? You press the gas, and it gradually speeds up. You release the gas, and it steadily slows down.
Now, let’s hop over to a 20-year-old, less-than-maintained vehicle.
You press the gas, and there may be a delay in acceleration. You press the brake and it rumbles to a stop. The bumper is kind of falling off. Give me the keys to that luxury car, again, please!
Well-regulated blood sugar is similar to that of driving a luxury car.
There’s a controlled insulin response to glucose (pressing the gas pedal).
Insulin receptors are sensitive and ready to receive insulin and glucose (acceleration).
Insulin and glucose are shuttled to the cells and the liver and levels steadily decline (releasing the gas pedal).
4. Insulin shuttles glucose into body cells and the liver to be used for energy later — if the insulin receptors are sensitive (they’re not bombarded by constant knocking, or constant glucose), the cell readily accepts the insulin and glucose.
5. Insulin levels decline, blood glucose levels decline, homeostasis is reached – our body likes coming back to homeostasis — it’s where it feels comfortable.
Now, let’s look at a state of dysglycemia, wherein our blood sugar rises too high, then falls too low, then again rises too high, because it fell too low. There’s not much homeostasis here.
1. Consumption of
2. Blood glucose levels rise — often quickly, if from a refined source.
3. Beta cells of pancreas release a large dose insulin in response to the quick, large dose of glucose — prolonged insulin resistance/high glucose levels can result in beta cell failure.
4. Decreased insulin receptor sensitivity due to chronically high glucose and insulin levels — cells are starved for fuel despite excess carbohydrate.
5. Insulin continues to circulate and cause oxidative reactions outside the cells. Blood glucose levels remain high, then convert to fat in liver. Cells are starved for fuel and hypoglycemia symptoms can occur. The overproduction of insulin promptly sweeps the glucose out of the blood stream, and at the same time, causes glucose levels to plummet to too low of levels, causing blood sugar cravings.
Over time, over-consumption of carbohydrate and constantly high glucose and insulin levels decrease insulin receptor sensitivity. The cells no longer hear the insulin. Yet, the cells are starved for fuel. This is insulin resistance.
Overfed, but undernourished.
by not getting too hungry or too full.
Fat slows absorption of glucose, which prevents those blood sugar highs and lows. Eat fat at each meal– like , , and . Eat protein at each meal — , .
See any of ? Ditch it!
Lack of sleep increases cortisol, inflammation and sets us up for cravings the wrong foods. Cortisol also stimulates the release of glucose into our bloodstream, raising both glucose and insulin levels. Use things like and turn off your electronics 2 hours before bed!
Again, chronic stress increases cortisol which keeps blood glucose and insulin levels raised.
Interval or cardiovascular on most days can increase insulin sensitivity
Regulating blood sugar sensitizes our cells to the signal of insulin and give our cells the fuel it needs. To drive in the luxury car of well-regulated blood sugar, eat quality fats and proteins at most meals, decrease stress and incorporate movement each day.
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