Post Time: 2025-09-01
What a Normal Blood Sugar Level in the Morning Looks Like
Maintaining healthy blood sugar levels is crucial for overall well-being. When it comes to blood glucose, understanding what's considered normal can be challenging due to varying factors such as age, diet, and health conditions.
A significant factor that influences morning blood sugar levels is Diet and Blood Sugar: The foods we consume have a direct impact on our body's ability to regulate glucose levels. Carbohydrates are broken down into simple sugars during digestion, which then enter the bloodstream. Consuming high-carb meals or snacks can cause an immediate spike in blood sugar.
For example, consuming white bread has been shown to increase blood sugar more than whole-grain options (1). This is because refined carbohydrates contain fewer nutrients and less fiber compared to their whole counterparts.
The Role of Fiber cannot be overstated when it comes to stabilizing morning glucose levels. Soluble fibers such as those found in fruits, vegetables, and legumes can slow down carbohydrate digestion and absorption (2), reducing the spike in blood sugar that occurs after consuming a meal.
In addition to diet, physical activity also plays an essential role in maintaining healthy blood sugar ranges. Exercise and Blood Sugar: Regular physical exercise has been shown to improve insulin sensitivity by upregulating glucose transporter proteins at the cellular level (3). This results in better glucose uptake into muscle cells during post-exercise recovery periods.
However, it's crucial for individuals with diabetes or prediabetes to work closely with their healthcare providers when developing an exercise routine. Some may need medication adjustments before engaging in physical activity due to fluctuations in blood sugar levels and risks of complications such as hypoglycemia (4).
Another vital aspect influencing morning glucose levels is Sleep Quality: Chronic sleep deprivation has been linked to decreased insulin sensitivity, increased inflammation, and impaired glucose tolerance (5). When we don't get enough restful sleep, our bodies experience heightened cortisol production. Elevated glucocorticoids like cortisol have catabolic effects on fat tissue.
Research indicates that even partial sleep restrictions can induce changes in the body's metabolic processes associated with poor insulin sensitivity. For example, a study found that only four hours of nighttime sleep impaired glucose tolerance compared to more than seven hours (6).
Stress is another factor known to disrupt normal blood sugar ranges. The Link Between Stress and Blood Sugar Range Fluctuations: Stress stimulates cortisol release, causing an increase in gluconeogenesis while simultaneously reducing insulin sensitivity.
While small amounts of short-term stress will not significantly impact blood glucose levels for most people, chronic or long-lasting stresses (work-related tension or family problems) can lead to persistent elevation in glucagon and reduction of inhibitory effects on glucagon secretion by catecholamines such as adrenaline. Chronic exposure to cortisol also leads to increased HPA axis activity that results from hypothalamic-pituitary-adrenal activation.
Blood Sugar Management through Supplements: Some supplements have shown promise in helping regulate blood sugar levels for certain individuals. Common Mistakes When Trying to Manage Blood Sugar: Certain foods or nutritional strategies should be avoided due to their propensity to raise blood glucose, such as white grains and high-fat dairy products that increase the glycemic load.
The science behind insulin sensitivity is crucial for maintaining a healthy range: Insulin resistance can significantly impact this balance.
In this episode of Thriving with Diabetes, Dr. Jessie does blood sugar drop when sleeping Hehmeyer, a Functional Medicine Physician, shares her insights on how to tackle diabetes by addressing the root causes rather than just managing symptoms. She discusses the key differences between Functional Medicine and traditional approaches, emphasising the importance of data-driven lab tests, gut health, and hormonal balance in optimising health. We explore how the gut microbiome affects blood sugar regulation, why weight gain is often a symptom of deeper imbalances and the role of personalised nutrition in managing diabetes. Dr. Hehmeyer also provides practical tips on how to restore hormonal balance and improve metabolic health. This episode is packed with actionable insights for anyone looking to take a deeper, more holistic approach to diabetes management. Join The FREE 7-Day Wellness Challenge: SUMMARY NOTES: 1. Functional Medicine vs. Traditional Approaches: Dr. Jessie Hehmeyer explains how Functional Medicine takes a holistic approach, addressing the root causes of diabetes rather than just managing symptoms. Learn the key differences between Functional Medicine and conventional treatments. 2. Lab Tests in Personalised Support: Discover the importance of data-driven lab tests in developing a personalised health strategy. Dr. Jessie shares the key tests she uses to uncover hidden imbalances and guide her approach to managing diabetes. 3. Gut Health and Blood Sugar Regulation: Understand the critical connection between the gut microbiome and metabolic health. Dr. Jessie discusses how gut health can impact blood sugar levels and shares practical steps to improve the microbiome for better diabetes management. 4. Weight Gain as a Symptom of Deeper Imbalances: Weight gain is often a symptom of underlying issues hormone that lowers blood sugar levels like hormonal imbalances or inflammation. 5. Nutrition for Better Blood Sugar Control: Learn about the nutrients and vitamins that Dr. Jessie prioritises for diabetes management. 6. Hormonal Health and Diabetes: Explore the powerful role hormones play in diabetes management. Dr. Jessie talks about the common disruptions to hormone balance like gaining fat and offers strategies for naturally restoring hormonal health to support metabolic function. ABOUT THE GUEST: Dr. Jessie Hehmeyer is the physician founder of Well Empowered where she practices data-driven, heart-centered Functional Medicine. She created Well Empowered with one commitment in mind: Guiding you in creating the health and vitality that transforms your experience of life and alters what is possible. How does does rice spike blood sugar Dr. H live true to this? By taking a root-cause, natural medicine approach that marries heart and science. Through working one-on-one and with groups, Dr. H provides access to the information, inspiration and strategies you need to produce sustainable and transformative health outcomes. Website: Instagram: / wellempowered HOW TO WATCH & LISTEN: You can watch this episode on YouTube or Spotify, listen on Apple Podcasts or explore additional viewing options by visiting our website at Rumble: SUBSCRIBE AND SHARE: Don't miss any future episodes of Thriving with Diabetes! Subscribe on your favourite podcast platform and share our podcast with friends, family, and anyone looking to make a positive impact on their health. CONTACT INFORMATION: If you have any questions or need support, please contact us at Website: Diabetes Coaching: Contact Us: Diabetes Support Group: / wellnessimpact #wellnessimpact #diabetes #podcast #longevity #ghamdan