Glucose Levels & Fasting: How to Stabilize Them Naturally

Glucose serves as the body's primary energy source, and its role becomes particularly significant during fasting. When you abstain from food, your blood glucose levels begin to decline. In response, the body initiates a metabolic shift from using glucose to burning stored fats, a process called ketosis. This transition not only aids in weight loss but also improves metabolic health by enhancing insulin sensitivity.

Monitoring glucose levels during fasting is crucial for understanding how your body adapts. Two common methods are Continuous Glucose Monitoring (CGM) devices and finger prick tests. CGMs provide real-time data by measuring interstitial glucose levels throughout the day and night, offering a comprehensive picture of glucose trends. In contrast, finger prick tests require manual blood samples and provide immediate but singular readings. While CGMs are more convenient and informative, they can be expensive, whereas finger prick tests are more accessible but less detailed.

Reducing glucose levels is essential during fasting to facilitate the shift into ketosis and to lower insulin levels. High glucose levels stimulate insulin secretion, which can impede fat burning and contribute to insulin resistance. Insulin resistance occurs when cells in your muscles, fat, and liver don't respond well to insulin and can't easily take up glucose from your blood. Over time, this can lead to elevated blood sugar levels and increase the risk of developing type 2 diabetes.

Optimal fasting blood glucose levels are generally considered to be between 70 and 99 mg/dL (3.9 to 5.5 mmol/L). Levels consistently above this range may indicate prediabetes or insulin resistance. Dangerously high levels, known as hyperglycemia, are typically above 126 mg/dL (7.0 mmol/L) when fasting and can lead to serious health complications if not addressed. On the other hand, glucose levels below 70 mg/dL (3.9 mmol/L) may result in hypoglycemia, causing symptoms like shakiness, sweating, and confusion.

To ensure a successful fasting experience, it's important to monitor your glucose levels and be aware of how your body responds. If using a CGM isn't feasible, regular finger prick tests can still provide valuable insights. Should you encounter issues with high or low glucose levels, consider adjusting your fasting protocol or consulting a healthcare professional. Incorporating a balanced diet rich in whole foods when not fasting can also help regulate glucose levels and improve insulin sensitivity over time.