BLOOD SUGAR RHYTHM (how diet impacts insulin & cortisol)
BLOOD SUGAR LEVELS
HIGH
= emergency
release of insulin (fat storage hormone)
weight gain
inflammation
damages arteries
leads to metabolic disease (obesity, diabetes, liver issues)
NORMAL RANGE
= stable mood, cognition, and energy
balanced stress response
mental clarity
mood stability
calibrated hunger signals
consistent energy
LOW
= emergency
release of cortisol (stress hormone)
brain fog
hungry & crabby
low energy & fatigue
cravings (especially sugar & caffeine)
Eat high-carb meal without protein, fat, or fiber
Temporary high energy
Insulin tells your cells to take in energy, dropping blood sugar
Now all the energy is stored, leaving you tired and hungry
Eat sugar for a "pick me up"
Blood sugar spikes (and crashes) again
More cravings and brain fog
Insulin spikes promote imbalance & inflammation
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References
Gaby, A. R. (2017). Nutritional Medicine (2nd ed.). Fritz Perlberg Publishing.
Jones, D. S., Bland, J. S., & Quinn, S. (2010). Textbook of Functional Medicine. Institute for Functional Medicine.
NTA Student Guide. (2019). Nutritional Therapy Association.
Carbohydrates. (2019). The Nutrition Source. Havard School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/.