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Eat for Energy

Ep 4: Blood Sugar Part 1: Blood Sugar Regulation and Energy Balance — Key Takeaways

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Ep 4: Blood Sugar Part 1: Blood Sugar Regulation and Energy Balance

Jay Feldman Wellness43mApr 20, 2020

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Eat carbohydrates every 2-4 hours with protein at a 2:1 carb-to-protein ratio to prevent blood sugar drops that trigger stress hormones like cortisol and adrenaline.

Key takeaways

Eat carbs with protein in 2:1 ratio minimum

Eat carbs with protein in 2:1 ratio minimum

  • Protein alone triggers insulin release, causing blood sugar drops and stress hormone activation
  • Studies show higher protein-to-carb ratios correlate with elevated cortisol levels

Low-carb diets maintain blood sugar via chronic cortisol

Low-carb diets maintain blood sugar via chronic cortisol

  • Keto dieters avoid blood sugar swings by running on stress hormones continuously
  • This downregulates metabolism, thyroid function, and reproductive hormones long-term

Eat carbs every 1-5 hours based on metabolic health

Eat carbs every 1-5 hours based on metabolic health

  • Metabolically compromised individuals may need carbs every 1-2 hours
  • Those with better liver function can extend to 3-5 hour intervals between carb intake

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In this episode

  1. 1mIntroduction and Episode Overview
  2. 2mSugar as the Primary Cellular Fuel
  3. 5mBlood Sugar Regulating Hormones: Insulin, Glucagon, Adrenaline, and Cortisol
  4. 11mStress Hormones, Energy Balance, and the Low-Carb Paradox
  5. 29mHow Macronutrients Affect Blood Sugar: Fats and Protein
  6. 33mHigh Blood Sugar, Diabetes, and the Sugar Utilization Problem
  7. 39mClarification: Insulin's Role in Insulin Resistance and Diabetes

“You're not you when you're hungry.”

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Related in the Library

Ep. 4: Blood Sugar Part 1: Blood Sugar Regulation and Energy Balance

Eat carbohydrates at a 2:1 ratio to protein at every meal to prevent the insulin-driven blood sugar drop that protein alone causes, which triggers cortisol release and chronic stress.

Ep. 5: Blood Sugar Part 2: Cravings, Anti-Fructose Misconceptions, and the Best Starch Sources

Eat carbohydrates every 3–4 hours (smaller amounts if metabolically compromised) and prioritize tubers and starchy vegetables over white rice, with fat included in the meal to slow absorption and prevent blood sugar spikes.

The Secret to Stabilizing Blood Sugar WITH Carbs

If carbs cause blood sugar crashes, pair them with protein, fat, and fiber to slow absorption — but if you tolerate grains poorly, switching to fruit-based carbs may resolve the issue entirely without eliminating carbs.

Ep. 100: Building a Bioenergetic Diet: Macros, Calories, and Meal Timing

Consume 0.6–0.8g protein per pound of bodyweight, 20–40% calories from fat, and at least 220g carbohydrates daily, spaced across 3–5 meals every 3–5 hours to maintain blood sugar and suppress stress hormones.