• source: Glucose (Private)

  • consequences

    • fatigue, depression and anxiety
    • Damage tissues
  • Extreme spikes

    • Heart disease
    • Diabetes
    • Metabolic dysfunction
    • Your body is becoming insulin resistant


  • glucose can decrease by 5% during REM sleep (compared to non-rem sleep)
  • extra pressure on sensor can cause low values


  • minimize post meal spike
  • keep glucose variability low
  • keep fasting glucose at low end

Raw Notes

  • why high glucose can be bad

    • inflammation (immune response)
    • oxidative stress (free radicals in body)
    • glycation (glucose getting stuck)
  • what causes high glucose

    • food: 15min

    • stress, cortisol tell liver to make and produce glucose

    • exercise

    • sleep, bad sleep cause higher cortisol

    • Alcohol

      • impairs liver ability to make glucose but also promote breakdown of stored glucose
      • shouldn’t affect in healthy individuals
      • those fasting or in ketogenic state, bad since glucose levels are already low
      • light and mild drinks doesn’t affect this
  • exercise levels

    • moderate aerobic activiy for 30min 3x/week over 8 weeks improves insulin resistance and glycemic control
    • 155lb person w/10% body fat
      • store 1,800 cal from glucose (2h exercise)
      • 63,000 cal from fat
    • insulin resistant obese people don't burn fat as effectively
    • 60% VO2 or lower use fat
    • 80% VO2 or above uses glucose
      • will result in glucose spike during and after exercise
      • this is fine and helps improve insulin resistance
    • recommendation
      • exercise more often in shorter bursts


  1. Concepts
  2. Ref
  3. Relative
  4. Sources