In part 1 we discussed my personal formula to handle 80% of my sugar issues, now let’s get it to 20%.
(St + Fas + Fa) = 20%
Stress
The body’s stress response is a massive hormonal release. As result, there is an increase in glucose levels in the blood. However, the body is not good at managing all the sugar, if the stress becomes chronic. On a personal level, I have tested with CGM (Continuous Glucose Monitor) the effects of my stress on my glucose level. For me, even keto food when I am stressed keeps my glucose levels higher for longer.
The good news is we don’t have to rely just on anecdotal data, plenty of research is done on this subject.
. The effect of stress on glycemic control in people with diabetes may be related to a direct effect of stress hormones on blood glucose levels and an indirect effect of stress on patient behaviors related to diabetes treatment and monitoring and meal and exercise plans.
1.
Marcovecchio ML, Chiarelli F. The Effects of Acute and Chronic Stress on Diabetes ControlA Presentation from the European Society for Paediatric Endocrinology (ESPE) New Inroads to Child Health (NICHe) Conference on Stress Response and Child Health in Heraklion, Crete, Greece, 18 to 20 May 2012. Science Signaling. 2012;5(247). doi:10.1126/scisignal.2003508
There is also animal model studies that provide better direct data
Stress affects metabolic activity via the stimulation of a variety of hormones that can result in elevated blood glucose levels. In patients with diabetes, due to a relative or absolute lack of insulin, stress-induced increases in glucose cannot be properly metabolized
Stress affects metabolic activity via the stimulation of a variety of hormones that can result in elevated blood glucose levels. In patients with diabetes, due to a relative or absolute lack of insulin, stress-induced increases in glucose cannot be properly metabolized
Fasting
You know something work when you have millions of anecdotal evidence and scientific literature confirming the findings. Fasting is one of those rare activities that almost always work.
Fasting is important to trigger the immune system response to clear your body of dead cells, and decreases sugar level.
Intermittent fasting diets have certain therapeutic effects on blood glucose and lipids in patients with metabolic syndrome and significantly improve insulin resistance. It may be considered as an auxiliary treatment to prevent the occurrence and development of chronic diseases.
1.
Yuan X, Wang J, Yang S, et al. Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. Zhou HD, ed. International Journal of Endocrinology. 2022;2022:1-9. doi:10.1155/2022/6999907
Fat
This is where it gets controversial, so always consult your doctor for her recommendation. We know that fat’s direct impact on blood sugar levels is low compared to protein and carbs; however, fat is also associated with increased insulin resistance.
For me, eating a high-fat diet like avocado, and coconut oil-based food with vegetables like celery stabilizes my blood sugar for long period.
The relationship between dietary fat and glucose metabolism has been recognized for at least 60 years.
1.
Lichtenstein AH, Schwab US. Relationship of dietary fat to glucose metabolism. Atherosclerosis. 2000;150(2):227-243. doi:10.1016/s0021-9150(99)00504-3
Given that fat doesn’t spike my blood sugar level, I can reverse its bad effects by fasting, and that it’s yummy, I incorporate it into my formula. It has the added benefit of mental clarity and more sustained energy. But that’s a topic for another day.
Hopefully, my personal formulaic protocol was useful to you. I have tried my best to provide the relevant research here. Feel free to leave a comment if you need further references for any topics.
Next, I will share with you what supplements I add to my protocol to provide me mental clarity and keep my blood-sugar level consistent.