#18: Blood Sugar 101: Understanding Your Numbers and What They Really Mean

In this episode of The Balanced Blood Sugar Podcast, we’re diving into the essentials of understanding your blood sugar numbers. These metrics aren’t just numbers—they’re a window into your health and a tool for making informed decisions about your wellness journey. Whether you’re new to managing blood sugar or need a refresher, this episode is packed with practical insights to guide you.

What You’ll Learn:

• The key differences between fasting glucose, postprandial glucose, and A1C—and what these numbers reveal about your health.
• How to track trends effectively with a glucometer or Continuous Glucose Monitor (CGM).
• Common mistakes people make when interpreting their results and how to avoid them.
• Actionable daily habits that can help you improve your blood sugar levels naturally.

Resources Mentioned in This Episode:

1. Track Your Numbers:
   • Continuous Glucose Monitors (CGM): Stelo by Dexcom
   • Affordable Glucometers: Available at most pharmacies or online.
2. Blood Sugar Personality Quiz:
   Discover your ideal starting point for balancing blood sugar based on your unique body! Take the quiz here: Blood Sugar Personality Quiz
3. References for Ideal Blood Sugar Ranges:
   • Healthline
   • Cleveland Clinic
   • Mayo Clinic

Stay Connected:

• Subscribe to The Balanced Blood Sugar Podcast for more tips and strategies to help you manage your blood sugar naturally.
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Thanks for listening!
If you enjoyed this episode, please leave a review and share it with someone who might find it helpful. Let’s help more people balance their blood sugar and live healthier, happier lives!

Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

Host (Adrienne): "Welcome back to The Balanced Blood Sugar Podcast! I'm Adrienne, your host, and today we're demystifying the numbers that play a crucial role in your health journey—your blood sugar readings. Now while this might be repeat information for many of you, for those of you new to your journey with us, understanding these numbers is key to making informed decisions about your wellness. So, let's break down what they mean, how to track them effectively, and some small daily habits that can lead to improvement."

SEGMENT 1: UNDERSTANDING BLOOD SUGAR MEASUREMENTS

Host: "First, let's clarify the three primary blood sugar measurements you'll encounter: fasting glucose, postprandial glucose, and A1C."

Let’s start with Fasting Glucose:

• This is the most common measurement people are asked to take since it’s often what’s used to diagnose chronic issues like diabetes, and because insurance often only covers 1 strip per day, this is the sugar that doctors most often want; but it’s not necessarily the sugar that’s the most helpful for practical application to help you manage your blood sugar throughout the day.
• "This measures your blood sugar after an overnight fast, typically 8 hours without eating. It's a snapshot of how well your body maintains blood sugar levels without the influence of recent meals. Normal fasting blood glucose levels range between 70 and 100 mg/dL which is what we use in the US (3.9 and 5.6 mmol/L in other countries using mmols)
   Healthline

Second, let’s talk Postprandial Glucose:

• This one is a lot more practical for every day blood sugar management, so the more often you can get this number, the better.
• "This is your blood sugar level measured two hours after eating. It shows how your body handles glucose from your meals. Ideally, it should be less than 140 mg/dL (7.8 mmol/L) two hours after a meal."

The final number is your A1C (Hemoglobin A1C):

• "The A1C reflects your average blood sugar levels over the past three months. It's reported as a percentage; the higher the percentage, the higher your blood glucose levels have been, on average. For most adults, an A1C below 5.7% is considered normal.” Cleveland Clinic
• So anything above that usually indicates that you have some type of metabolic syndrome like diabetes. 

SEGMENT 2: TRACKING TRENDS WITH CGM AND GLUCOMETER

Host: "So now, let’s talk about tracking. Monitoring your blood sugar trends is essential for effective management. So let's explore two common tools: Continuous Glucose Monitors (CGMs) and glucometers."

Glucometer:

• A Glucometer is the most common tool usually used to measure blood sugar at home.
• It is a handheld device that measures your blood sugar at a specific moment. By testing at various times—such as fasting, before and after meals, and at bedtime—you can gather data to understand how your blood sugar fluctuates throughout the day based on what you’re eating and doing. Regular use can help you and your healthcare provider make decisions about your diet, exercise, and medications.

Continuous Glucose Monitor (CGM):

• A Continuous Glucose Monitor makes tracking a whole lot easier and these can be gotten with a prescription from your doctor if you have a diagnosis like diabetes, or you can buy one over the counter like Stelo from Dexcom. 
• "Basically, a CGM is a device that tracks your blood sugar levels in real-time throughout the day and night. It provides continuous data, allowing you to observe how different foods, activities, and even stress affect your blood sugar in real time. This can be particularly useful for identifying patterns and making informed lifestyle adjustments based on YOU and not just some cookie-cutter pattern."

SEGMENT 3: COMMON MISTAKES IN INTERPRETING BLOOD SUGAR RESULTS

Host: "Now, let’s talk about interpreting blood sugar results. Interpreting blood sugar readings can be tricky, and there are common pitfalls to be aware of."

The first one is Not Considering the Full Picture:

• "Relying on a single reading without looking at overall trends can be misleading, like just watching your fasting glucose number. It's important to consider patterns over time rather than isolated numbers. Your fasting might be ok, but what is your sugar doing throughout the day after you eat?"
• It’s important to see the whole picture. 

The second is Improper Testing Techniques:

• "Factors like not washing your hands before testing, not allowing alcohol to dry before testing (or for some people, even using alcohol), squeezing your fingertips during testing, or using expired test strips can lead to inaccurate readings. So you should always warm you hands, wash your hands and follow proper testing procedures to ensure accuracy.  Mayo Clinic

The final common pitfall is Ignoring Postprandial Levels:

• "Focusing solely on fasting glucose and neglecting post-meal readings can cause you to miss significant spikes that occur after eating. Monitoring postprandial levels provides a more comprehensive view of your blood sugar control."

SEGMENT 4: DAILY HABITS TO IMPROVE BLOOD SUGAR LEVELS

Host: "Finally, let's talk about some actionable daily habits that can help improve your blood sugar levels."

The first one is a more Low-Carb Diet:

• Now, when you’re just starting out, we don’t advocate going all in because it can cause side effects like the keto-flu that makes people fall off the wagon. So we want you to focus on simple changes.
• "Start incorporating a variety of whole foods, majoring on vegetables, proteins, and healthy fats, and start ditching the carbs. The combination of fiber, protein, and fats helps slow down glucose absorption and prevent sharp blood sugar spikes."

The next tip is Hydration:

• "Staying well-hydrated helps your kidneys flush out excess sugar. So aim for at least 8-10 cups of water daily, and more if you're active."

Next, add some Movement After Meals:

• "A simple 10-15 minute walk after meals can significantly reduce post-meal blood sugar spikes. Movement encourages your muscles to use glucose for energy, which can help lower your levels."

Also, you can focus on Stress Management:

• "Chronic stress can elevate your blood sugar due to cortisol release. Incorporating outside walks, deep breathing, or other stress-reduction techniques into your daily routine can help."

And finally, getting Quality Sleep:

• "Lack of sleep can disrupt how your body regulates insulin and blood sugar. So try to prioritize 7-9 hours of quality sleep each night for optimal health."

CLOSING: TAKE ACTION WITH YOUR NUMBERS

Host: "Ok, so there you have it friends. Understanding your blood sugar numbers is empowering. They’re not just metrics—they’re tools for better health. Remember, fasting glucose gives you a snapshot of your baseline, postprandial readings show how your body responds to food, and A1C gives you the big picture over time."

Host: "So if you’re not tracking your numbers yet, consider starting today—whether with a glucometer or CGM. And don’t forget: small daily habits can create powerful, lasting change. You’ve got this!"