The Importance of Knowing Your Blood Sugar

Disclaimer: Not Medical Advice. Opinions are my own.

In partnership with Levels

In today's newsletter, we will explore one of the primary but silent drivers of cardiovascular disease, neurodegenerative diseases, and cancer: metabolic syndrome.

First, let's review the metabolism process.

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The Metabolism Process

Metabolism refers to the chemical conversion process of food into energy.

When you eat, your body breaks down carbohydrates, proteins, and fats from food into smaller molecules:

• Carbohydrates are broken down into glucose (sugar).

• Proteins are broken down into amino acids.

• Fats are broken down into fatty acids and glycerol.

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These molecules enter your bloodstream and are transported to cells for energy, growth, and repair.

The glucose from carbohydrates is the body’s primary source of energy.

After a meal, glucose levels in the bloodstream rise, providing fuel for immediate use.

The pancreas releases insulin, a hormone that helps cells absorb glucose from the blood. Insulin directs the glucose to either be:

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A) Used for energy immediately by the cells, especially in muscles and organs.

B) Stored as glycogen in the liver and muscles for later use.

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If glucose levels are too high and the glycogen stores are full, the excess glucose is converted into fat and stored in adipose (fat) tissue.

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Mother Nature's Punishment

From an evolutionary standpoint, this makes sense. Coming from hunter-gatherers, we needed the immediate energy to survive and the ability to store energy until our next meal.
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If you consume more energy (calories) than your body needs, the excess is converted into triglycerides and stored in fat cells. This stored fat is an energy reserve that the body can tap into when needed, such as during fasting or high-activity periods.
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Obviously, most of us aren't fending for our meals except walking into the grocery store to grab food off the shelf.
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​The luxury of reliable food sources makes our lives much easier, but removing Mother Nature from the equation has consequences.
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Over time, excess fat, especially around the abdomen, can make cells resistant to insulin. So, instead of our body utilizing or storing glucose, glucose runs rampant in the bloodstream.
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The pancreas will do its best to work overtime and produce extra insulin, but it may struggle to keep up with the increased demand.
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Chronically high blood glucose can cause damage to blood vessels and organs over time, leading to complications like heart disease, kidney damage, nerve damage (neuropathy), and vision problems (retinopathy).
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What Can We Do?

The bad news is metabolic syndrome is a fast track to a place many of us want to avoid.

The good news is that you can completely reverse or make significant progress with intentional lifestyle changes.

Reviewing the recently discussed metabolic process, we can pull two significant levers: diet and energy expenditure.

Diet, especially in the Western world, is the primary culprit.

The fuel you put in your body matters.

We are plagued with sugary foods, beverages, refined carbohydrates, and processed foods.
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Unfortunately, the majority of food products are focused on profits over people. The truth is it's up to you to decipher what to put in your mouth and, more importantly, what not.
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I'm not saying eliminate all your favorite desserts and treats, but if 80% of your diet was a combination of vegetables, fruits, and lean meat, you could make drastic headways.

Two pro tips I would recommend are:

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1. Make a list before going into the grocery store and stick to it

2. Cook 90% of your meals at home

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This will force you to reduce the amount of processed foods entering your house. Cooking at home will save money, give you total control of what you eat, and make going out a special occasion.

Diet is 80% of the battle. How you use your energy is the remaining piece.

To re-emphasize, glucose is either immediately used or stored via fat for later.

The culprit in this arena is the sedentary lifestyle, where many jobs require you to be glued to your computer screen.
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I'm not recommending everyone to become Ironman triathletes; in fact, not even close.

The only habit I would recommend to everyone is walking.​
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​Going on a quick 15-minute walk after your meals will aid your body in taking extra glucose and putting it into immediate energy - blunting your blood sugar spike post-meal.​
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Tools Worth Exploring

Some tools on the market can take the guesswork out of understanding your blood sugar levels for non-diabetics.

I assume most people check their glucose levels or Hemogoblin A1C once to twice yearly, getting their labs done at a primary care visit.

This is great for giving you a snapshot of your metabolic health, but it can be challenging to pinpoint which factors are affecting you.

That is where Levels come in - I use the Levels app to track my health metrics and daily habits to build a personalized plan to optimize my metabolic health.

I love how you can use the Levels app with or without a Continuous Glucose Monitor (CGM). I prefer to use a painless CGM so I can see exactly how my food choices affect my blood sugar.

You can track your sleep, workouts, steps, water intake, calories, and macros, all within the Levels App.

I’m inviting you to build new sustainable habits with me by joining Levels and better understand how you can upgrade your metabolic health.

Join Levels today and receive an additional 2 free months on your annual membership when you order through my link here.​

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All the best,

Jeremy London, MD