SCIENCE EPISODE
So often I hear this: “If you don’t have diabetes, you don’t need to worry about glucose.”
To me, that’s like saying: “If you don’t have cavities, don’t bother brushing your teeth.”
It makes no sense. Prevention is everything.
So here I'm diving deep into the science that shows why glucose levels matter for everyone, not just for people with diabetes.
Why you should care about your fasting glucose
Your fasting glucose is the number your doctor measures (usually once a year) after you haven’t eaten for at least 8 hours. It tells you whether you’re in the healthy range, pre-diabetic, or diabetic (read source).
- Under 100 mg/dL → considered normal
- 100–125 mg/dL → pre-diabetes
- 126 mg/dL and above → diabetes
But here’s the catch: even within the “normal” range, not all numbers are equal. Studies show that being below 85 mg/dL is linked to lower risk of disease and longer, healthier life. (see science)
Prevention starts here.
Glucose & heart disease
One huge study of 1 million Korean adults showed that the risk of heart disease, stroke, and cardiovascular problems increased when fasting glucose was above 90 mg/dL (read study).
Another 22-year study of 2,000 healthy men found that those with fasting glucose above 85 mg/dL had a significantly higher risk of death from heart disease compared to those under 85 mg/dL (read study).
And here’s the fascinating part: the oscillating glucose spikes (the ups and downs after meals) have been shown to damage blood vessels more than stable glucose levels, increasing the risk of cardiovascular disease in both healthy people and people with diabetes (read study).
Glucose & risk of death
In a UK cohort of 17,000 people without diabetes followed over 11 years, higher glucose within the "normal" range still correlated with increased risk of dying (read study).
Supporting this, another study of 5,000 people without diabetes found that those with higher glucose variability between doctor visits had a 2.67× greater risk of death compared to those with more stable glucose (read study).
FREE RESOURCE
My 10 Glucose Hacks
Instantly download my hacks as a beautiful 1-page printable PDF.
Glucose in childhood & risk of diabetes
Researchers tracked 2,000 children from age 10 into adulthood: those whose fasting glucose was above 86 mg/dL (even though that’s still "normal") were 3× more likely to develop pre‑diabetes and 2× more likely to develop type 2 diabetes later in life (read study).
Glucose & other health risks
Glucose & Alzheimer's Disease
High fasting glucose in your 30s has been linked to a higher risk of Alzheimer’s disease down the road. This link is so strong that some researchers call Alzheimer's disease "type 3 diabetes" (read study).
This is why protecting your brain starts with protecting your glucose.
Glucose & Immunity
After a meal high in starch or sugar, your immune system actually goes “offline” for a few hours. Researchers have shown that glucose spikes can temporarily weaken the function of white blood cells, which are your body’s defense system against viruses and bacteria (read study).
This means that right after a big glucose spike, your body may be less able to fight off pathogens. Hence keeping your glucose steady supports your immune resilience every day.
Glucose & Menopause
Menopause doesn’t just bring hormonal changes—it also changes the way your body handles glucose. Research shows that after menopause, women often experience bigger post-meal glucose spikes and shifts in metabolic health compared to premenopausal women (read study).
And a study from the Women’s Health Initiative showed that high-carb diets (that cause big glucose spikes) were linked to more severe insomnia during menopause (read study).
PS: I made a whole science episode about menopause, so make sure to check it out.
Glucose & Mental Health
Glucose spikes also impact your brain and mood. When your glucose rises quickly and then crashes, your brain feels that instability as irritability, anxiety, or low mood.
The Women’s Health Initiative also found that diets high in starches and sugars were linked to higher risk of depression in postmenopausal women (read study).
And this doesn’t just apply to women—other studies have connected frequent glucose fluctuations to mood swings, fatigue, and even brain fog in the general population.
Glucose & Cravings
In one study of healthy adults, bigger glucose dips after meals predicted increased hunger and higher calorie intake later in the day (read study).
And if you’ve ever had a sweet breakfast and then felt starving a couple of hours later, you’ve experienced a glucose crash too.
After a big glucose spike, your levels often crash below baseline. This dip signals your body that you’re running out of fuel, even if you just ate—triggering strong hunger and cravings.
This explains why stabilizing glucose helps you feel satisfied for longer, and naturally reduces your desire to snack all the time.
FREE RESOURCE
My 10 Glucose Hacks
Instantly download my hacks as a beautiful 1-page printable PDF.
How to keep glucose steady
Keeping your glucose steady doesn’t require restriction or complicated plans. It comes down to being able to create simple habits. This is why I created the 10 Glucose Hacks. They are science-backed hacks to keep our glucose steady.
These hacks are so easy that they naturally become long-term habits. And that’s the key: the things we do every day, without effort, are the ones that transform our health over a lifetime.
And to make it even easier to steady my glucose curve, I also created a supplement: Anti-Spike Formula. It’s made with two powerful plant extracts—mulberry leaf and lemon polyphenols—that help reduce post-meal glucose spikes by up to 40% in clinical studies AND reduce fasting glucose and insulin when taken on a daily basis.
I take it every day before my highest-carb meal, and it’s been a game changer.
Anti-Spike Formula
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The scientific studies mentioned in this episode
Acciaroli G et al., “Diabetes and Prediabetes Classification Using Glycemic Variability Indices From Continuous Glucose Monitoring Data.” Journal of diabetes science and technology 12, no. 1 (2018): 105-113. https://pmc.ncbi.nlm.nih.gov/articles/PMC5761967/
Bjørnholt J V et al., “Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men.” Diabetes care 22, no. 1 (1999): 45-49. https://pubmed.ncbi.nlm.nih.gov/10333902/
Ceriello A et al., “Oscillating glucose is more deleterious to endothelial function and oxidative stress than mean glucose in normal and type 2 diabetic patients.” Diabetes 57, no. 5 (2008): 1349-1354. https://pubmed.ncbi.nlm.nih.gov/18299315/
Echouffo-Tcheugui J B et al., “Visit-to-Visit Glycemic Variability and Risks of Cardiovascular Events and All-Cause Mortality: The ALLHAT Study.” Diabetes care 42, no. 3 (2019): 486-493. https://pubmed.ncbi.nlm.nih.gov/30659073/
Hall H et al., “Glucotypes reveal new patterns of glucose dysregulation.” PLoS biology 16, no. 7 (2018):e2005143. https://pubmed.ncbi.nlm.nih.gov/30040822/
Gangwisch J E et al., “High glycemic index diet as a risk factor for depression: analyses from the Women's Health Initiative.” The American journal of clinical nutrition 102, no. 2 (2015): 454-463. https://pubmed.ncbi.nlm.nih.gov/26109579/
Gangwisch J E et al., “High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative.” The American journal of clinical nutrition 111, no. 2 (2020): 429-439. https://pubmed.ncbi.nlm.nih.gov/31828298/
Jafar N et al., “The Effect of Short-Term Hyperglycemia on the Innate Immune System.” The American journal of the medical sciences 351, no. 2 (2016): 201-211. https://pubmed.ncbi.nlm.nih.gov/26897277/
Monnier L et al., “Activation of oxidative stress by acute glucose fluctuations compared with sustained chronic hyperglycemia in patients with type 2 diabetes.” JAMA 295, no. 14 (2006): 1681-1687. https://jamanetwork.com/journals/jama/fullarticle/202670
de la Monte S M and Wands J R. “Alzheimer's disease is type 3 diabetes-evidence reviewed.” Journal of diabetes science and technology 2, no. 6 (2008): 1101-1113. https://pubmed.ncbi.nlm.nih.gov/19885299/
Monnier L et al., “Activation of oxidative stress by acute glucose fluctuations compared with sustained chronic hyperglycemia in patients with type 2 diabetes.” JAMA 295, no. 14 (2006): 1681-1687. https://jamanetwork.com/journals/jama/fullarticle/202670
Nguyen Q M et al., “Fasting plasma glucose levels within the normoglycemic range in childhood as a predictor of prediabetes and type 2 diabetes in adulthood: the Bogalusa Heart Study.” Archives of pediatrics & adolescent medicine 164, no. 2 (2010): 124-128. https://pubmed.ncbi.nlm.nih.gov/20124140/
Park C et al., “Fasting glucose level and the risk of incident atherosclerotic cardiovascular diseases.” Diabetes care 36, no. 7 (2013): 1988-1993. https://pubmed.ncbi.nlm.nih.gov/23404299/
Pfister R et al., “No evidence of an increased mortality risk associated with low levels of glycated haemoglobin in a non-diabetic UK population.” Diabetologia 54, no. 8 (2011): 2025-2032. https://pubmed.ncbi.nlm.nih.gov/21584793/
World Health Organization (WHO), and Food and Agriculture Organization (FAO) of the United Nations. Diet, Nutrition, and the Prevention of Chronic Diseases: Report of a Joint WHO/FAO Expert Consultation. WHO, 2003. https://www.who.int/publications/i/item/924120916X
World Health Organization (WHO). Guideline: Sugars Intake for Adults and Children. WHO, 2015. https://www.who.int/publications/i/item/9789241549028
Wyatt P et al., “Postprandial glycaemic dips predict appetite and energy intake in healthy individuals.” Nature metabolism 3, no. 4 (2021): 523-529. https://pubmed.ncbi.nlm.nih.gov/33846643/
Find even more the scientific studies about glucose on my Science page.
FAQ'S
What is glucose?
Glucose is the simplest form of sugar—the fuel that powers every cell in your body. When you eat carbohydrates (like bread, rice, fruit, or pasta), your digestive system breaks them down into glucose. That glucose travels through your blood and delivers energy to your brain, muscles, and organs.
BUT too much glucose at once—or big spikes up and down—stresses your body, creating cravings, fatigue, and long-term health risks. That’s why keeping glucose steady is one of the most powerful things you can do for your health.
Why should I care about my glucose if I don’t have diabetes?
Because prevention is everything. Even within the “normal” range, higher fasting glucose and big spikes after meals are linked to cravings, fatigue, heart disease, Alzheimer’s, and more. Keeping your glucose steady means more energy today and better health long-term.
What is a healthy fasting glucose level?
Doctors often say anything under 100 mg/dL (5.6 mmol/L) is normal. But research shows that the optimal range is below 85 mg/dL (4.7 mmol/L). Below that, the risk of heart disease and other health problems is much lower.
What is a glucose spike?
A spike happens when your blood sugar rises quickly after eating—like after a big bowl of pasta, a croissant, or orange juice. The sharper the spike, the more likely you’ll feel tired, hungry, or crave sugar a couple hours later. Over time, spikes increase inflammation and risk of chronic disease.
A spike is considered to be an increase of more than 30 mg/dL compared to your pre-meal glucose level.
How do glucose spikes affect my daily life?
Spikes can cause:
- Energy crashes
- Brain fog
- Cravings and constant hunger
- Irritability or low mood
- Worsened menopause symptoms
- A temporarily weakened immune system
Can flattening spikes really improve my long-term health?
Yes! Every time you reduce a spike, you’re helping your body avoid inflammation, energy crashes, and insulin overload. Over the long run, this lowers your risk of insulin resistance, type 2 diabetes, and other chronic conditions — while giving you steadier energy and fewer cravings day to day.
How can I reduce glucose spikes?
The secret is not cutting out carbs or sugar—it’s learning how to work with your body instead of against it. That's why I created the 10 Glucose Hacks—small tweaks you can add to your meals and daily routine. They’re easy, science-backed, and so powerful that once you start using them, they naturally become long-term habits.
And when I know I’ll be having a carb-heavy meal, I also use my supplement Anti-Spike Formula. It’s made with mulberry leaf and citrus extracts that have been shown in clinical studies to reduce post-meal glucose spikes by up to 40%.
With the glucose hacks + Anti-Spike, you can still enjoy the foods you love—while keeping your glucose steady, your energy stable, and your cravings in check.
Do I need to cut out carbs or sugar completely?
No. It’s not about restriction. It’s about simple hacks to help your body process carbs more gently. You can still enjoy your favorite foods, just in a way that works better for your glucose.
How can I measure my glucose?
You can ask your doctor for a fasting glucose test (at least once a year). And some people also use a glucose biosensor for short periods to learn how their body responds to foods. But you don’t need fancy tools to start—you’ll feel the difference when you start applying the hacks.
What about supplements for glucose?
Alongside the hacks, supplements can help. I created Anti-Spike Formula, made with mulberry leaf extract and citrus polyphenols. Clinical trials show it can reduce post-meal glucose and insulin spikes by up to 40%. I take it daily before my highest-carb meal.
Check out my episode about supplements for my comparison of the top supplements for your glucose.
What’s one thing I can do today to start feeling better fast?
Start with having a savoury breakfast. Skipping the morning sugar spike sets you up for steady energy, fewer cravings, and better mood all day.
