High Fasting Blood Sugar Levels on a Keto Diet

High Fasting Blood Sugar Levels on a Keto Diet


hello everybody this is dr. David jockers and today we’re talking about why your fasting blood sugar may be high in a ketogenic diet and as an individual who who teaches and coaches people on a ketogenic diet I hear this all the time people are like you know what I test my fasting blood glucose and it was a hundred yet I’m in ketosis my ketones are at 1.5 millivolt per liter and so how is that possible my sugar would be that high or you know I’m getting questions like this all the time and so I want to really dive into this topic in detail in today’s presentation and so if you don’t know me my name is dr. David jockers I am a doctor of natural medicine I really specialize in helping people get into and stay in ketosis and really live a ketogenic lifestyle I have a clinic called Exodus health center that is in the Atlanta Georgia area in Kennesaw Cobb County area so you can look that up Exodus L Center and this is my beautiful wife angel my little boys David and Joshua and so when we look at how the body works with blood sugar we understand that when we eat food okay and obviously food that’s higher in carbohydrate or we’re in protein we’re gonna develop more glucose but really almost anything unless it’s just pure fat we are going to convert some of it into glucose okay blood sugar and then as blood sugar Rises so especially for eating a high arc shrapnel that shred up the kidneys they damage the endothelial lining of the blood vessels causing arteriosclerosis and plaquing they damage our nerves causing peripheral neuropathy and things like optic neuritis where diabetics lose their vision and so they cause major problems so insulin is really important to get the sugar into these cells to open up the door and get the sugar out of the bloodstream and into the cells so that’s really really important and so you can see here in a normal cell okay you’ve got these insulin receptors and they’re able to gobble up the glucose right so they’re able to kind of take the glucose in and put it into the cells when necessary however you can see on the lower right here this is an insulin resistant cell where they’re not able to well okay and so now you can see many of these receptors are damaged they’re blunted and so now they’re not able to uptake the sugar so now you have elevated levels of sugar staying in the bloodstream less getting into the cell so this is a big deal as insulin resistance and that’s what we have to understand now there’s this key phenomenon it’s called the dawn phenomenon and what that means is that basically our body between the hours roughly of 2:00 a.m. to 8:00 a.m. we’re gonna release a bunch of different hormones in particular cortisol’s like the main one but also growth hormone plays a role in this and basically what that does is that elevates blood sugar so all of a sudden we get this elevation in blood sugar that takes place during these hours between 2:00 a.m. and 8:00 a.m. it’s called the dawn phenomena it’s totally natural and normal in fact it helps us have energy when we wake up so this this sort of cortisol gives us kind of an awakening a response where we feel more awake and more alive and just you know more more present in the morning as opposed to you know feeling really drowsy that would be a sign of low cortisol in the morning now the s’ emoji effect I want to show you guys here this is different because there’s a lot of confusion people when they research dawn effect or dawn phenomena sometimes they come across this term SMO G effect and so basically this emoji effect is when a diabetic who’s taking exogenously inserting insulin and they go ahead and they shoot too much at night before they go to bed and so what happens then is the sugar drops too low they get a major hypoglycemic response and then their body flushes out a ton of stress hormone to elevate the blood sugar way up and that’s the smudgey effect now dawn phenomenon it’s normal natural this is gonna happen to somebody who’s in a ketogenic lifestyle as well as really just about everybody I mean we’re typically going to have a little bit higher fasting blood sugar you know or at least from many individuals we are not everybody then maybe our blood sugar throughout the day and so why how do we elevate the blood sugar for on a low carb diet well basically we’ve got different hormones like glucagon for example the that stimulate our body to our liver to breakdown stored sugar in the form of glycogen and produce more glucose in the bloodstream okay and so our body says hey we need higher levels of glucose so we produce this now somebody that’s keto adapted their body actually their muscle cells are not going to their bodies so insulin sensitive so the glucose goes up but insulin does not rise with it and their body really feels that the cells of their body really feel like they’ve got the fuel they need because they’re so good at burning fats so the cells the muscle cells in our system are not taking the sugar out of the bloodstream because insulin is low and the cells feel like they’ve got the energy the raw materials produce a cellular energy that they need so we end up with a little bit higher blood glucose in fact you know there’s different ways to test this and you know obviously fasting plasma glucose is important oral glucose tolerance test fasting insulin there’s a number of different things that I’ll look at LDH which looks at hypoglycemia things like c-reactive protein and hemoglobin a1c to really kind of get a full idea of what’s happening you know in the body but what we use is this thing called Homa IR which is a homeostatic model assessment of insulin resistance this is something that you could do if you’re able to test your fasting insulin levels which unfortunately you can’t do in a blood prick at your home you’ve actually got to get a blood draw at this time but I do think that there are some researchers working on that and I don’t think it’ll be long within the next few years where you’ll be able to do just test your fasting insulin right at home right along with your fasting glucose and I’ll be really really great to be able to see that but basically this takes your glucose times your insulin levels okay and then you know based on the units that you’re looking at okay so if you’re looking at mass units or if you’re looking at milligrams per deciliter then you’re gonna multiply that or you divide that by 405 if you’re looking at molar units then you’re gonna divide it by 23.5 so depending on your units you’re gonna go ahead most people are familiar with the milligrams per deciliter so you’re going to go ahead you’re going to divide that and you’re going to come with your Houma IR score and so when we’re looking at your Houma IR score you can see I mean ideally you want to get that Houma IR certainly under two and more like around one or less okay and that’s kind of the ideal spot to be in there and so this is something that you can be looking at to understand if your fasting blood glucose is an issue with high morning cortisol which it certainly could be if we over produce that morning stress hormone it could definitely elevate that blood sugar up too much it could also obviously be an issue with insulin resistance if you had a pre-diabetic State to begin with or a diabetic state or it could just be an issue with this glucose refusal because your body does not need the glucose in the cells and so it stays slightly elevated for a period of time early in the morning so the Houma IR and you could take a look at the link that I provided with this video too to better understand that where I break that down in the article in detail now to test your fasting blood glucose or ketones this is the measurement I like to use this keto mojo I find I’ve found that it’s really the lowest cost you know there’s some precision extra out there but this is really the best cost best value is best ketone test keto mojo out there so most common factors causing blood sugar imbalances and actually before I get into that just real quick back up here you can actually get you know pretty much all of these tests except for the world glucose tolerance test done through my complete thyroid test on dr. Joker’s calm so you can check that out we can look at your fasting insulin if you’re having hypoglycemic reactions or inflammatory levels here a 90 day period of blood sugar and a whole lot more on that test as well so we can we can look in detail at those things now most common factors causing blood sugar imbalances obviously poor nutrition poor quality sleep so you know if you’re on a keto approach which are not sleeping well this can certainly cause high fasting blood glucose low vitamin D levels if you have low vitamin D you’re gonna tend to have more insulin resistance if you have thyroid issues so if you have a she Moto’s or autoimmune disease against your thyroid or if you have poor t4 to t3 conversion at the liver gut and cell membrane level that can cause issues of course if you have chronic stress that can also cause major issues and so that can lead to this high morning cortisol and again cortisol is normally going to be higher in the morning but it can be real high if you got too little or poor quality sleep let’s say you you’ve got you know a newborn baby your morning cortisol typically is gonna be very very high because you’re not sleeping real well let’s say you just have a lot of stress and you’re waking up in the middle of the night because of stress you wake up in the morning your heart’s racing because of stress that can cause it loud alarm clocks this is really common – so you’re sleeping then all of a sudden boom alarm clock goes off really loud that can obviously frighten you and cause higher levels of stress hormone and higher blood sugar now really hidden area that most people are not aware of is – sleep apnea or nighttime mouth breathing so we’re breathing primarily out of our mouths we’re gonna stimulate more stress more of a stress response and have higher levels of stress hormones like cortisol and then chronic gut infections parasites are known to elevate your blood sugar in the mornings because they’re causing stress in the body that you just aren’t aware of it’s not mental emotional stress was a chemical stress or in the body so these are all big factors that we’ve got to look at when it comes to high morning blood sugar and so another common issue that you know is most people aren’t aware of as well as food sensitivities most people are familiar with food allergies but really food allergies are not common they especially with adults only about 2% of adults to have these and you notice them right away this is kind of the anaphylactic reactions a reaction where you eat peanuts and you have your lips swell up right it can be life-threatening it’s immediate reaction food sensitivities are delayed they can last up to 72 hours after eating the offending food so you may not notice anything for two to three days afterwards and they cause more subtle issues things that aren’t deadly but things like a headache okay that’s just a nuisance weight loss resistance is a common one where you’re just not able to lose weight tiredness eggs my mood issues issues with your brain irritability digestive issues so these can all be related to food sensitivities and sometimes just taking food out can be a big factor and also just pulse testing in fact we’ve got articles on our website all about how to do pulse biofeedback testing the CF of food is elevating your your pulse creating a stress response in your body when you put it on your tongue so food sensitivities and and on Aikido approach common things that people are sensitive to our nuts eggs also dairy so things like cheese NOLA cheese’s use a lot on many keto diets and people are having issues with that egg that’s another common one so you got to look out for that as well if you are having this blood glucose elevated blood glucose now other things we can do to help keep our to reverse insulin resistance and help with stabilizing our morning blood glucose levels would be fasting doing things like a simple fast where you’re just doing 12 hours between breakfast or I’m sorry dinner and breakfast always place best place to start you wake up the morning you drink a lot of water right off the bat really hydrate your body well okay and then once you’re feeling good with that you could try a cycle fast where you go 16 hours three times a week so you’re not doing it every day you’re doing it three times a week Monday Wednesday Friday okay and then Tuesday Thursday Saturday Sunday you’re eating breakfast okay and you can see how your body responds on the simple fast days you’re hydrating well making sure you’re well hydrated okay and then if you’re feeling good at the cycle fast you could try the strong fast we’re going 16 to 18 hours daily obviously warrior fast or full one day fast but doing some sort of intermittent fasting can be really powerful for down-regulating inflammation in your body and improving insulin resistance and then also doing things like lemon as well as apple cider vinegar can be helpful this is a nice or recipe here where you do one or two tablespoons organic lemon juice with a little stevia pink salt in water and and you can do this you can obviously make a lot more of this in fact I do like 32 ounces of this in the morning and it’s awesome and so I just drink that it’s really hydrating my body up really well using drinks like this that are very very good for stabilizing stress hormones helping improve liver function helping move the bowels and and stimulating bowel movement peristalsis muscle contractions in the gut to to eliminate effectively and that’s super important for keeping stress hormones down if you’re constipated your body is going to have higher microbial load and you’re gonna produce a lot more stress hormones can be a lot more a lot more challenging on your body apple cider vinegar use this throughout the day you can obviously make little drinks kind of like that lemon energy drink that you can be drinking throughout the day you can also put it on food so actually putting it on food reduces the glycemic impact of that food by twenty to forty percent so putting it on meat and vegetables things like that can be really helpful if you’re making soups or stews mixing it in and also you know obviously just doing it as a morning drink can also be good instead of the lemon especially if you’re sensitive to lemon or lime then you can use that as a morning primer as well now another supplement that I often will give my clients is this one called cortisol defense which has a number of different herbs that are really good for balancing cortisol things like ashwagandha lemon balm theanine banana of you banaba leaf and a couple other things in there that are really really good for stabilizing stress hormones and keeping them balanced and I’ll typically have people take two and up to four of these at night before they go to bed and it really helps with deep sleep and feeling really refreshed in the morning now one thing I didn’t talk about in touch on was actually sleep apnea and mouth taping and so I’m a huge fan also of mouth taping where you actually put tape over your mouth I have a whole separate youtube video on that and also I go over it in more detail in the article that accompanies this this presentation so check that out as well now taping can be really effective for telling the body hey because basically you tape your mouth and now you’re breathing out of your nose and you’re saying hey I’m in a safe place I don’t need a lot of stress hormones I’m safe and so that can be really effective too for lowering cortisol getting more restful sleep and having more stable blood sugar in the morning so check that out and of course you know if you want more information on the ketogenic diet the ketogenic Way of life I’ve got an incredible program called navigating a ketogenic diet program you can check that out again at dr. Joker’s Calm love to have you as part of our keto community there so anyways hope you guys enjoyed this training and we will see on a future YouTube

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