Are glucose spikes the enemy the wellness world claims? In this episode, I cut through the hype around continuous glucose monitors (CGMs) and the fear of every blood sugar rise. We'll explore what the science actually says about these spikes in healthy people, whether you need to worry, and practical, evidence-based tips for managing your metabolic health without the anxiety.

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CHAPTERS:

00:00 - Intro

00:30 - The Rise of Continuous Glucose Monitors (CGMs)

02:10 - Two Camps: Are All Glucose Spikes Harmful?

03:02 - "Glucorexia": The Obsession with a Flat Glucose Curve

03:44 - Glucose & Insulin 101: The Basics

06:01 - What Exactly IS a Glucose Spike?

06:52 - Your Body's Sophisticated Two-Phase Insulin Response

08:50 - Why Your Glucose Response is Unique to You

10:06 - What Do The Numbers Mean? (140 vs 180 mg/dL)

13:08 - How Can High Glucose Actually Cause Damage?

15:08 - A Practical Toolkit to Manage Glucose Spikes

19:12 - My Take-Home Thoughts on CGMs for Healthy People

20:05 - Personal Risk: Zero-Spike vs. Spike-Smoothing Approach

22:58 - Mastering the Fundamentals is Still the Most Powerful Strategy

SELECTED REFERENCES:

https://www.mdpi.com/1424-8220/25/1/187

https://journals.plos.org/plosbiology/article%3Fid%3D10.1371/journal.pbio.2005143

https://www.researchgate.net/publication/334533184_Postprandial_glycemic_response_in_a_non-diabetic_adult_population_the_effect_of_nutrients_is_different_between_men_and_women

https://academic.oup.com/jcem/article/110/4/1128/7754867

https://pmc.ncbi.nlm.nih.gov/articles/PMC1204764/

Disclaimer

This podcast is for entertainment, education, and informational purposes only.

The topics discussed should not solely be used to diagnose, treat , or prevent any condition.

The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.

Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.