3 Essential Blood Tests To Run: you need to know this | Episode 4 of 18

Summary

In this episode of the Glucose Goddess Show, biochemist Jine Chusp discusses the importance of blood tests for assessing glucose health and insulin resistance. She emphasizes that while fasting glucose is a standard measure, it's incomplete for a full health assessment. The HbA1c test provides a broader view of glucose levels over two to three months. Crucially, fasting insulin levels and the HOMA-IR ratio are highlighted as key indicators of insulin resistance, which can lead to type 2 diabetes and other health issues. Chusp offers practical advice and her 'hacks' for improving these metrics, urging viewers to consult with doctors and take proactive steps for better metabolic health.

Takeaways

• 😀 Fasting glucose level is a standard measure of glucose health, but it may not be comprehensive enough to detect early signs of insulin resistance or pre-diabetes.
• 📊 A fasting glucose level below 100 mg/dL is considered healthy, while 100-126 mg/dL indicates pre-diabetes, and above 126 mg/dL is type 2 diabetes.
• 🌟 Early studies suggest that an optimal fasting glucose level might be below 85 mg/dL for better cardiovascular health.
• 🌡 The HbA1c test provides a snapshot of average blood glucose levels over the past 2-3 months and is important for diabetes management.
• 📉 An HbA1c level below 5.7% is normal, 5.7-6.4% indicates pre-diabetes, and above 6.5% is diabetes.
• 🏃‍♀️ Fasting insulin levels are a critical measure of insulin resistance and metabolic health, often rising years before glucose levels become a concern.
• 🔍 The optimal range for fasting insulin is 2 to 6 micro units per milliliter, with 6 to 10 micro units per milliliter being normal, and above 10 indicating potential issues.
• 🧪 The Homeostatic Model Assessment for Insulin Resistance (HOMA-IR) ratio combines fasting glucose and insulin levels to provide a measure of insulin sensitivity.
• 📈 A HOMA-IR ratio below 2 indicates optimal insulin sensitivity, between 2 and 3 suggests early insulin resistance, and above 3 indicates significant insulin resistance.
• 🍽 Implementing specific dietary and lifestyle changes, such as having a savory breakfast and adding a veggie starter to meals, can help improve glucose and insulin levels.

Q & A

What is the primary focus of the 'glucos goddess show'?

The primary focus of the 'glucos goddess show' is to help individuals understand and measure their glucose health, insulin resistance, and overall internal health to optimize their well-being.

Why is fasting glucose an incomplete measure of glucose health?

Fasting glucose is an incomplete measure of glucose health because it only provides a snapshot of blood sugar levels after an overnight fast and does not account for glucose fluctuations throughout the day or over longer periods.

What is the significance of a fasting glucose level below 85 mg/dL?

A fasting glucose level below 85 mg/dL is considered optimal, as studies suggest that levels above this threshold, even within the 'normal' range, can be associated with a higher risk of cardiovascular disease.

What is the HbA1c test and why is it important?

The HbA1c test measures the average amount of glucose in the blood over the past two to three months by assessing the percentage of glycated hemoglobin. It's important for detecting early signs of diabetes and monitoring long-term blood sugar control.

How does the process of glycation relate to aging and glucose levels?

Glycation is a process where glucose molecules attach to other molecules, causing damage and aging effects. High glucose levels can accelerate glycation, leading to increased aging and potential health issues, emphasizing the importance of managing glucose levels.

What is insulin resistance and why is it a health concern?

Insulin resistance is a condition where cells become less responsive to the hormone insulin, leading to higher insulin levels and potentially type 2 diabetes. It's a health concern because it can increase the risk of various diseases, including cardiovascular issues and cognitive decline.

Why is measuring fasting insulin levels crucial for assessing metabolic health?

Measuring fasting insulin levels is crucial because elevated levels can indicate insulin resistance, which often occurs years before fasting glucose levels rise. This early detection allows for proactive measures to prevent or mitigate health risks.

What is the HOMA-IR ratio and how is it calculated?

The HOMA-IR ratio is a measure of insulin resistance calculated by multiplying fasting glucose (in mg/dL) by fasting insulin (in μU/mL) and dividing by 405 (or by 22.5 if units are in mmol/L and mU/L, respectively). It provides a numerical value to assess how well the body manages insulin and glucose.

What are some practical tips mentioned in the script to lower fasting glucose levels?

Practical tips to lower fasting glucose levels include having a savory breakfast, adding a veggie starter to meals, putting clothing on carbs (likely meaning delaying carb intake), using muscles after eating, and having a vinegar drink, among others.

How can continuous glucose monitors (CGM) be useful for non-diabetic individuals?

For non-diabetic individuals, CGMs can be useful for monitoring glucose level variations and ensuring post-meal glucose increases do not exceed optimal limits, such as a 30 mg/dL rise after a meal, to prevent potential health issues related to glucose spikes.

What is the recommended approach if blood test results indicate suboptimal glucose health?

If blood test results indicate suboptimal glucose health, the recommended approach is to work with a doctor, implement science-backed dietary and lifestyle changes, and retest after a month to track progress.

Outlines

00:00

🩸 Understanding Glucose Health Through Blood Tests

The paragraph introduces the importance of blood tests for assessing glucose health, emphasizing that fasting glucose levels, while standard, may not be comprehensive. It suggests that early detection of issues like insulin resistance, pre-diabetes, or type 2 diabetes is crucial. The narrator, Jine Chusp, a biochemist, discusses the significance of fasting glucose levels measured in the morning after an overnight fast, as they provide a baseline indicator of glucose health. The standard guidelines for fasting glucose levels are provided, with values under 100 mg/dL considered healthy, 100-126 mg/dL indicating pre-diabetes, and above 126 mg/dL suggesting type 2 diabetes. The paragraph also mentions that optimal levels might be lower than the standard 'normal' range, citing a study that associates fasting glucose levels above 85 mg/dL with an increased risk of cardiovascular disease.

05:04

📈 Tracking Glucose Levels Over Time

This paragraph delves into the HbA1c test, which measures average blood glucose levels over two to three months by assessing the glycation of hemoglobin. The speaker uses the analogy of cooking to explain glycation, drawing a parallel between the browning of a chicken in the oven and the body's aging process due to glucose exposure. The HbA1c test is highlighted as a key indicator of long-term glucose control, with normal levels below 5.7%, levels between 5.7% and 6.4% considered pre-diabetic, and above 6.5% indicative of diabetes. The paragraph also touches on the speaker's personal journey with glucose levels, emphasizing the importance of proactive measures to maintain optimal health.

10:06

🏃‍♀️ The Crucial Role of Fasting Insulin Levels

The paragraph underscores the significance of fasting insulin levels as an indicator of metabolic health. Insulin's function in managing glucose by storing excess sugar in the body is explained. The concept of insulin resistance is introduced, likening it to the body's decreasing sensitivity to caffeine over time. The paragraph explains that as cells become less responsive to insulin, the pancreas compensates by producing more, leading to higher insulin levels even before glucose levels rise. It stresses the importance of measuring fasting insulin levels, which can signal insulin resistance and potential glucose issues years before fasting glucose levels become concerning. The optimal, normal, and concerning ranges for fasting insulin levels are provided, urging individuals to advocate for this test with their healthcare providers.

15:09

🔍 The Homeostatic Model Assessment for Insulin Resistance (HOMA-IR) Ratio

This paragraph introduces the HOMA-IR ratio, a calculation that combines fasting glucose and fasting insulin levels to assess insulin resistance. The formula for calculating the HOMA-IR ratio is provided, along with the interpretation of the results: less than 2 indicates optimal insulin sensitivity, between 2 and 3 suggests early insulin resistance, and above 3 indicates significant insulin resistance. The paragraph emphasizes the value of this ratio in understanding one's position on the insulin resistance spectrum and the need for preventative measures. It also mentions the use of continuous glucose monitors (CGMs) for tracking glucose levels, focusing on the importance of glucose level variation post-meal rather than absolute values.

20:10

🛠️ Implementing Strategies to Improve Glucose Health

The final paragraph concludes with a call to action, encouraging individuals to request the discussed tests from their doctors to gain a comprehensive understanding of their glucose health. It suggests working with healthcare providers and using evidence-based dietary and lifestyle interventions to improve glucose metrics. The speaker offers a set of 'hacks' or strategies to help manage glucose levels, such as having a savory breakfast, adding a veggie starter to meals, and incorporating physical activity post-meal. These hacks are aimed at reducing fasting glucose levels, reversing type 2 diabetes, and improving insulin sensitivity. The paragraph ends with a reassurance that with the right approach, it's possible to make significant improvements in glucose health.

Keywords

💡Glucose

Glucose is the body's primary source of energy, obtained from the food we eat. In the context of the video, glucose levels are discussed as a critical health indicator, with fasting glucose levels being a standard measure of glucose health. The video emphasizes the importance of maintaining optimal glucose levels to prevent health issues such as insulin resistance, pre-diabetes, and type 2 diabetes.

💡Insulin Resistance

Insulin resistance is a condition where the body's cells do not respond properly to the hormone insulin, which regulates glucose levels in the blood. The video discusses insulin resistance as a significant health issue that can lead to type 2 diabetes if not managed. It is highlighted as a key measure of metabolic health, with fasting insulin levels being a more sensitive indicator of resistance than fasting glucose levels.

💡Fasting Glucose Level

Fasting glucose level refers to the amount of glucose in the blood after an overnight fast. The video explains that this is a standard test to assess glucose health, with normal levels being below 100 mg/dL. However, it also suggests that levels below 85 mg/dL might be more optimal for cardiovascular health, indicating a need for proactive management of glucose levels.

💡HbA1c Test

The HbA1c test measures the average blood glucose levels over the past 2 to 3 months by examining the percentage of glycated hemoglobin. The video mentions that this test is typically reserved for those with diabetes but is also insightful for others to understand long-term glucose control. Normal HbA1c levels are below 5.7%, with higher levels indicating pre-diabetes or diabetes.

💡Fasting Insulin Level

Fasting insulin level is a measure of insulin in the blood after an overnight fast. The video emphasizes that this is a crucial test, often overlooked by doctors, to assess insulin resistance and metabolic health. Optimal fasting insulin levels are between 2 to 6 micro units per milliliter, with higher levels suggesting insulin resistance.

💡Glycation

Glycation is a process where glucose molecules attach to proteins or fats, causing damage over time. In the video, glycation is likened to the browning of a chicken in the oven, illustrating how glucose can damage body tissues and contribute to aging. The process is accelerated with higher glucose levels, making it a concern for long-term health.

💡Pre-diabetes

Pre-diabetes is a condition where blood glucose levels are higher than normal but not high enough to be classified as diabetes. The video discusses pre-diabetes as a warning sign that requires attention to prevent the progression to type 2 diabetes. It mentions that levels between 100 and 126 mg/dL for fasting glucose and 5.7% to 6.4% for HbA1c indicate pre-diabetes.

💡Type 2 Diabetes

Type 2 diabetes is a chronic condition characterized by high blood sugar levels due to insulin resistance or the body's inability to produce enough insulin. The video addresses type 2 diabetes as a serious health concern that can be managed or reversed through lifestyle changes and monitoring of glucose and insulin levels.

💡Homeostatic Model Assessment for Insulin Resistance (HOMA-IR)

HOMA-IR is a mathematical model to quantify insulin resistance from fasting glucose and insulin levels. The video explains how to calculate the HOMA-IR ratio and provides thresholds for optimal, early, and significant insulin resistance. A ratio below 2 indicates good insulin sensitivity, while a ratio above 3 suggests significant resistance.

💡Continuous Glucose Monitor (CGM)

A continuous glucose monitor is a device that tracks blood glucose levels continuously throughout the day. The video suggests that while CGMs are not recommended for everyone, they can provide valuable data on glucose fluctuations, especially the rise in glucose levels after meals. It advises looking at the variation rather than the absolute numbers for a more accurate understanding of glucose management.

Highlights

Fasting glucose is a standard measure of glucose health, but it's incomplete.

Fasting glucose measures blood sugar levels in the morning after a fast.

Standard guidelines for fasting glucose levels are under 100 mg/dL for healthy, 100-126 mg/dL for pre-diabetes, and above 126 mg/dL for type 2 diabetes.

Early studies suggest optimal fasting glucose levels might be under 85 mg/dL.

HbA1c test measures average blood glucose levels over two to three months.

HbA1c levels below 5.7% are considered normal, 5.7-6.4% is pre-diabetes, and above 6.5% is diabetes.

Fasting insulin levels are a crucial measure of metabolic health, often not ordered by doctors.

Insulin's role is to dispose of excess glucose in the body.

Insulin resistance can lead to pre-diabetes and type 2 diabetes.

Fasting insulin levels start to rise years before fasting glucose levels increase.

Optimal fasting insulin levels are 2 to 6 micro units/mL, normal is 6 to 10, and above 10 can indicate pre-diabetes or diabetes.

The HOMA-IR ratio combines fasting glucose and insulin to measure insulin resistance.

A HOMA-IR ratio less than 2 indicates optimal insulin sensitivity, 2-3 indicates early resistance, and above 3 indicates significant resistance.

Continuous glucose monitors (CGM) are not recommended for everyone but can provide valuable data on glucose variation.

Variation in glucose levels post-meal is more important than absolute numbers when using a CGM.

A glucose increase of no more than 30 mg/dL after a meal is considered optimal for non-diabetic individuals.

Using specific food hacks can help reduce fasting glucose levels and improve insulin sensitivity.

Transcripts

you must know that there is a test that is  even more important than fasting glucose there  

is a measure in our body that gives us an even  better understanding of how healthy we are and  

it's not [Music] glucose hello angels and welcome  to the glucos goddess show I'm jine chusp I'm a  

biochemist obsessed with helping you feel your  absolute best and in this episode we're going  

to cover a very important topic of what blood  tests to order to measure your glucose Health  

to measure your insulin resistance to measure how  your body is doing internally so let's get to it  

glucose is your body's favorite source of energy  and when everything is going well and you have an  

adequate amount of glucose your body is thriving  if you have too much glucose in your body or if  

you have something called insulin resistance or  pre-diabetes or type 2 diabetes then problems are  

going to start happening now the issue is most of  us don't know whether we're internally healthy or  

not until it's too late so these are the blood  tests to run or to ask your doctor to run so  

that you can detect any issues early enough to act  on them the first important test you've actually  

probably already had it measured it is your  fasting glucose level and generally your doctor is  

going to order this about once a year because it's  the most standard measure of your glucose Health  

unfortunately it's very incomplete and we'll get  to that in a second but it's still important to  

mention so your fasting glucose measures how  much blood sugar or glucose there is in your  

bloodstream obviously first thing in the morning  when you are fasted and why does this test happen  

when you're fasted simply because after sleeping  for a long time after fasting for a long time your  

body has got the time to bring your GL glucose  levels back down to their Baseline so if you  

were to measure your glucose levels after a meal  for example they would be up and down and doing  

lots of stuff when we're fasted generally they're  pretty stable and they give us a good indication  

of where our Baseline is so you're fasting glucose  the number is going to come back something between  

probably 80 and 150 and the standard guidelines  are that if your fasting glucose is underneath one  

100 mg per deciliter so underneath 100 then you  are healthy and there's nothing to worry about if  

you are between 100 and 126 then that's considered  pre-diabetes and above 126 that is considered type  

2 diabetes now this is in milligrams per deciliter  units if you're in a country like Australia the UK  

Canada Switzerland the numbers are going to be a  bit different it's like the difference between you  

know kilos and pounds different unit systems in  those countries your fasting glucose level will  

come back as a number between four and sevenish  okay and in those countries Mill per liter normal  

is anything under 5.5 Mill Mill per liter going  forward in this episode I'm going to focus on  

the milligrams per deciliter measurements and if  you want a nice easy conversion table there's a  

free pdf in the description of this episode that  contains the conversion but also everything I'm  

going to touch on in this episode episode The  Blood tester run the ranges that you should aim  

for what they mean Etc so if you want to have  this all recapped in a nice easy page head to  

that link in the description so interestingly even  though your doctor might say that anything under  

100 is totally normal early studies are showing  us that underneath 100 might not actually be  

optimal there's a really interesting study that  came out that is called fasting blood glucose  

an underestimated risk factor for cardiovascular  health results from a 22-year followup of healthy  

non-diabetic men and in this study they found  that more than half of the participants over this  

22-year follow-up died of cardiovascular disease  so heart disease which is unfortunately incredibly  

common and that if the men had a fasting glucose  level above 85 okay then they had a much higher  

risk of dying of cardiovascular disease regardless  of their age whether they smoked or not or any  

other of the heart disease biomarkers so a few  of these Studies have popped up showing us that  

actually maybe our objective for fasting glucose  level should be somewhere under 85 milligram per  

deciliter now that's considered to be the optimal  range so under 100 is normal average under 85 is  

optimal and for the little story so I've had  a long journey with my fasting glucose level  

metrics my insulin metrics that I'll cover in a  bit and when I was 23 years old my doctor measured  

my fasting glucose level and the result was 94  milligram per deciliter then 2 years later it was  

96 milligram per deciliter and unfortunately as  is too often the case these days my doctor didn't  

say anything my doctor didn't say hey Jesse your  fasting glucose level seems to be increasing and  

getting towards that 100 milligram per cut off  where technically you'll be pre-diabetic so maybe  

you should look at what you're eating and try to  get that number down no they didn't say anything  

and again today way too often a doctor will not  say anything until you become pre-diabetic so  

if your fasting glucose level is between 85 and  100 don't just sit there think okay how could I  

get that number to be in the optimal range so it  doesn't keep creeping up because un fortunately as  

we age that fasting glucose level tends to just  creep up if we don't change anything so have a  

look at my hacks also linked in the description  which are a really good place to start to get  

that number down and if you have pre-diabetes  or type 2 diabetes same thing applies you can  

get that fasting glucose level back down with my  hacks so that you're no longer pre-diabetic or  

have type two diabetes it's completely feasible  and many of my readers do it on a weekly basis  

and I was able to do it as well with my hacks  I went from 96 to 87 mg per deciliter which  

is where I am right now of course it's not yet 85  but I'm pretty happy with this result considering  

that just a few years ago I was at 96 fasting  glucose level 100% a test that you should ask  

your doctor to do and probably you already have  those results so go have a look if you have those  

numbers somewhere and compare them to these ranges  to see where you fall now another test that you  

should probably order and have a look at is called  the the hba1c test it sounds really complicated  

but let me explain what it is it looks at how  much glucose has been circulating in your body  

over the past two to three months so you might  wonder how on Earth is a blood test measuring  

something that's been happening over two to three  months well it does so with a really interesting  

concept if you've seen my other videos you've  learned that one of the consequences of having  

a lot of glucose in our body is that this process  called glycation happens more and more glycation  

is like what happens to a chicken that you put  in the oven it goes from pink to Brown it Cooks  

in the oven and that cooking process is glycation  now interestingly glycation is like aging and as  

human beings from the moment we're born we slowly  glycate we slowly age and we slowly cook on the  

inside I know it sounds weird but it's true and  then when we're fully cooked we die I know no I  

know it's Grim but even though we cannot stop this  glycation process from happening inside our bodies  

we can slow it down or speed it up and the more  glucose spikes and the more glucose we have in our  

body the faster this process happen the faster we  age and the faster we glycate essentially the way  

it works is that glucose molecules in your body  will bump in to lots of other random molecules  

and they will damage them and in that process  they do what's called glycating them so glucose  

glyat other molecules and that's why glucose and  glycation actually sound kind of like the same  

word because they're very related and the hba1c  test measures how many red blood cells have been  

glycated and as such gives us a good estimation of  how much glucose has been circulating in your body  

for the last two to three months okay so in terms  of the ranges and by the way hb1c is something  

you'd be more familiar with if you have typee 2  diabetes or type 1 diabetes the ranges underneath  

5.7% is considered normal for hba1c terms between  5.7 and 6.4 is considered pre-diabetes and above  

6.5% is considered diabetes so measure your hba1c  make sure it is below 5.7% and again if it is too  

high it's not an issue if you use my hacks you'll  be able to reduce how much glucose is circulating  

and slowly lower your hba1c which is going to  help you as you age be healthier instead of  

having your health deteriorate more and more hey  really quickly if you want to study your glucose  

levels and feel better than you currently do  but you don't really know where to start and  

you don't want it to be complicated because you're  very busy well my recipe Club has got your back  

monthly super easy recipes to keep your glucose  level steady to keep your Cravings low and to keep  

your motivation super high cuz it's fun and new  every month check out the link in the description  

okay back to the episode you must know that there  is a test that is even more important than fasting  

glucose there is a measure in our body that gives  us an even better understanding of how healthy we  

are and it's not glucose it is fasting insulin  levels okay so why is that the case and what  

to do well first of all I need to explain to you  what insulin actually does so every time there's  

a glucose spike in your body because you just ate  carbs your body asks your pancreas your organ the  

pancreas to send out a hormone called insulin  insulin's job she's awesome is she grabs all  

the excess glucose that is circulating around in  the bloodstream causing havoc and she stores the  

excess glucose into your liver into your muscles  and into your fat cells so insulin disposes of  

excess glucose in the body and in the process  helps us reduce any big glucose Spike we just  

experienced from a meal so insulin is incredibly  useful and Powerful so why do we need to measure  

insulin to look at our health levels okay let me  give you an example when I was a student I first  

studied uh mathematics in London I discovered  coffee I had never had coffee before in my life  

and one of my friends was like you've never had  coffee try it it's amazing you're going to feel  

so awake so I have my first coffee and of course  let me tell you I could not sleep that night I was  

wired I was like whoa this stuff is so strong  holy hell wow wow wow wow so that was my first  

coffee fast forward three months I need like three  coffees a day just to wake up and stay awake so  

what is that about how did I go from a situation  where one coffee made me feel so much and then  

I needed three coffees to get that same effect  effect or even actually to get less of an effect  

I had become gradually resistant to caffeine my  body had gotten so used to it that it was just  

not sensitive to it anymore and I need to give it  more and more caffeine to get the same effect this  

is habituation it's called and the same thing  happens in your body with insulin so over time  

as insulin keeps rushing into your body to take  that excess glucose and store it away your cells  

become less sensitive to insulin and your pancreas  has to produce more and more insulin to get the  

same glucose lowering effect as before you as a  human then become gradually resistant to insulin  

and this resistance to insulin which is called as  the name indicates insulin resistance is a very  

important measure of Health insulin resistance  is in essentially on a spectrum if you are not  

insulin resistant at all then you're super healthy  then as you get more and more insulin resistant  

that turns into pre-diabetes and then into type  2 diabetes the more insulin resistant you are the  

harder it is going to be for your body to keep  your glucose levels in the healthy range so your  

body's going to pump out more and more insulin  but because you're more and more resistant to it  

your glucose levels are going to keep rising and  rising and rising and Rising but what's really  

interesting here is that if you measure your  fasting insulin level bear in mind this is a  

test that most doctors do not order so you really  have to ask for it it is incredibly crucial in  

helping you determine how healthy your metabolism  is because fasting insulin levels start increasing  

years before your fasting glucose levels increase  have a look at this graph as you can see for a  

few years fasting glucose level is normal but  insulin fasting insulin levels start to rise  

and only after several years of this situation do  your fasting glucose levels also start to rise so  

if you measure your fasting insulin level you will  get a much better idea of what actually is going  

on because you could have a totally optimal  glucose level but your insulin level could  

already be pretty high indicating that you are  on your way to seeing your glucose level slowly  

increase and in towards pre-diabetes so in terms  of the range that you want your fasting insulin  

level to be in the optimal range for insulin is  for fasting insulin is 2 to six micro units per  

milliliter a normal level is 6 to 10 Micro units  per milliliter and and anything above 10 Micro  

units per milliliter can indicate pre-diabetes or  diabetes so 100% get your fasting insulin levels  

checked this is by far the most important test  to measure how far long this spectrum you are on  

and whether or not you need to take action to get  that number down so we went over fasting glucose  

which is great but not very complete but very  welln hba1c usually reserved to people people  

with type 2 diabetes or type 1 diabetes but  still a really interesting test and fasting  

insulin which is by far the most important test to  do but most doctors do not order it so you have to  

ask your doctor for it and you can show them this  evidence that I'm linking in the PDF to explain  

why it's so important to measure fasting insulin  so that we can detect problems early on and work  

on prevention not just be reactive once we have  a pre-diabetes diagnosis and if you do have a  

pre-diabetes or type two diabetes diagnosis  your fasting insulin level is going to be  

high because as I explained fasting insulin Rises  before fasting glucose Rises and as you put your  

type two diabetes or pre-diabetes into remission  using as support my hacks your fasting insulin is  

also going to go down now one last test I want  to cover is a very specific measure of how far  

along the insulin resistance Spectrum you are and  it actually combines fasting insulin and fasting  

glucose into a number that gives you a really  precise idea of whether or not you have insulin  

resistance this is super important because up to  47% of the population is already insulin resistant  

and insulin resistance is not just problematic  for the development of type two diabetes it also  

increases your risk of having cognitive decline  or of having hormonal issues like polycystic or  

Varian syndrome it's very very common and it  can cause a lot of issues but thankfully we  

can measure it and we can act on it so the last  thing I want to cover is the H IR ratio so the  

H IR ratio and I put this all in the PDF Linked  In the description don't worry you don't have to  

remember this formula so to to measure your H iron  ratio you have to multiply glucose fasting glucose  

times fasting insulin divided by 405 if you are  in milligrams per deciliter units and divided by  

22.5 if you are in Mill moles per liter unit okay  and the result of this ratio is as follows if your  

home IR ratio is less than two then you have good  optimal insulin sensitivity you are not insulin  

resistance if your home IR ratio result is between  two and three then that indicates early insulin  

resistance and if it's above three that indicates  significant insulin resistance so you want to try  

to get that ratio to be underneath two let me give  you an example if you have a fasting glucose level  

of 87 and fasting insulin level of six and here  we are in milligrams per deciliter you would do  

87 * 6 / 45 which is 1.28 8 rounded to 1.3 meaning  you have optimal insulin sensitivity so this ratio  

gives you a much better understanding of exactly  how well your body is able to manage insulin and  

dispose of glucose and how far long that insulin  resistance Spectrum you are again everything here  

is in the free pdf Linked In the description  of this episode I know that's lots and lots of  

numbers but just to recap fasting glucose good  hb1c good fasting insulin super important and  

then measure the H IR ratio to really get the  final word a really good sense on your insulin  

sensitivity and how much you need to be worrying  about getting that glucose level down getting that  

fasting insulin level down and how close you are  to pre diabetes or type 2 diabetes and finally I  

want to cover the case in which you might have a  continuous glucose monitor as somebody who does  

not have diabetes I don't recommend everybody  wear one but if you are very curious and you  

want to get some information on this when you're  wearing a continuous glucose monitor the most  

important thing is not so much to look at your  uh absolute numbers so the exact numbers on the  

app on the screen what's more important because  those can be quite inaccurate actually like very  

inaccurate like one time a glucose monitor told me  that my Baseline glucose was 105 so pre-diabetic  

for 2 weeks straight and I was so freaked out I  went to the doctor to get a proper lab test done  

and it came back 87 milligrams per deciliter  so don't look at the absolute value on a CGM  

it's not accurate what you want to look at on the  other hand is the variation you see so if you do  

not have diabetes you should try to prevent your  glucose levels from increasing by more than 30  

migs per deciliter after a meal you don't want  things to go too high up because the bigger the  

spike after a meal the more consequences on your  inflammation on your glycation on your hormones  

on your insulin release so let's say that your CGM  indicates that before eating you are 90 milligram  

per deciliter again the absolute number we don't  really care about it's just as an example well  

after eating you want to make sure that number  doesn't go more than 120 Mig per deciliter that  

30 Mig presserator cut off for what's considered  an optimal glucose increase after meal comes from  

a few studies done in people without diabetes not  to D1 that I'll mention here continuous glucose  

profiles and healthy subjects under everyday  life conditions and after and after different  

meals this is a good study that shows us that  that 30 milligram spor cut off is a good one to  

have okay but in conclusion if you measure all  of these tests at your doctors and you see that  

any of them are tring back suboptimal it is in  your best interest to try to get those numbers  

down so what I would recommend is work with  your doctor tell them your plan use my super  

easy science backed food hacks and measure again  in a month and see how well you're progressing  

I have hundreds of people on a monthly basis who  reduce their fasting glucose levels reverse their  

type two diabetes get that homo IR ratio down by  using my 10 hacks I'm going to site a few here but  

if you want them all I've also linked them for  free in the description of this episode for you  

so the top ones are have a savory breakfast not  a sweet one add a veggie starter to your lunch  

and your dinner put some clothing on your carbs  use your muscles for 10 minutes after eating have  

a vinegar drink Etc they're all Linked In the  PDF in the description of this episode I hope  

that helped I hope that you're going to go to  your doctor's office and ask for these tests so  

that you can really get a good sense about what's  happening in your body and how you can improve it  

so that's all we have time for today thank you  for being here I'll see you next [Music] time