August 16, 2022

Insulin Resistance

The five main tools for managing blood glucose numbers

Read Time < 1 minute

This clip is from AMA #26: Continuous glucose monitors, zone 2 training, and a framework for interventions, originally released on August 23, 2021.

Show Notes

The five main tools for managing blood glucose numbers [33:45]

Five tools that you can use to manipulate glucose: 

  1. Nutrition
  2. Exercise
  3. Management of stress (mostly, but not all, about cortisol)
  4. Sleep 
  5. Medications/supplements

Start with the most powerful leaversnutrition, sleep, and exercise

  • Everyone’s going to be starting from a different place
  • You can use the CGM to push the boundaries a little bit to tell you what is your carbohydrate tolerance
  • A given person can have two totally different carbohydrate tolerances depending on their activity levels
  • Peter uses a personal example, 
    • When I was cycling a lot, which is the last thing that I did quasi seriously, I was easily consuming 600 grams of carbohydrates a day and no issues maintaining normal glucose homeostasis
    • that’s 2,400 calories of carbs a day
    • If I were to consume 2,400 calories of carbohydrates a day, I don’t suspect my glucose would look nearly as good as it did then. And that’s because I used to be exercising nearly 28 hours a week and now I’m exercising maybe 10 hours a week
  • Again, you’re just going to basically tweak these interventions based on your starting point and your aspiration


  • Sleep cannot be overlooked
  • The data for poor sleep and insulin resistance are actually quite strong (see Matthew Walker episode)
  • Even short-term bouts of sleep deprivation, like two weeks of four hours of sleep per night result in about a 50% reduction in glucose disposal which would result in hyperglycemia
  • Sleep deprivation is particularly insidious because it affects other things downstream like you motivation to exercise, your willpower to not eat crappy food, stress/anxiety levels, etc. 
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