Episode 33: Post-Meal Blood Glucose Levels

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We dig into diabetes after meal blood glucose levels and what “normal” looks like on a CGM. Learn why a healthy peak is usually under 140 mg/dL and back down by 2 hours, and why repeated 160–200 spikes point to early insulin resistance or a meal–metabolism mismatch. We break down the big levers: muscle mass (your #1 glucose sink), mixed meals (protein, fiber, healthy fats), non-starchy veggies first, and simple walks after eating. We also cover sleep, stress, hormones, and genetics, plus the waist-to-hip ratio to spot hidden visceral fat. Get clear, simple steps to flatten spikes fast: pair carbs with protein, add fiber, choose intact whole grains, walk 10 minutes after meals, strength train 2–3x/week, sleep 7+ hours, and limit refined carbs. Real talk, real science—take action now to lower postprandial glucose and protect your health.

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