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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 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.

Key takeaways

Low-carb diets maintain stable blood sugar via chronically elevated cortisol, not metabolic health

Low-carb diets maintain stable blood sugar via chronically elevated cortisol, not metabolic health

  • Without dietary carbs, glucagon, adrenaline, and cortisol continuously maintain blood sugar by breaking down muscle protein.
  • Chronic cortisol elevation down-regulates thyroid, reproductive hormones, and metabolic function over time.

High fasting blood sugar in diabetes is caused by liver gluconeogenesis from stress hormones, not transport failure

High fasting blood sugar in diabetes is caused by liver gluconeogenesis from stress hormones, not transport failure

  • Insulin lowers diabetic blood sugar primarily by suppressing liver glucose production, not by driving glucose into cells.
  • Chronically elevated glucagon/cortisol drive gluconeogenesis, creating the high fasting glucose seen in insulin resistance.

Eating protein alone drops blood sugar by triggering insulin without carbs to offset it

Eating protein alone drops blood sugar by triggering insulin without carbs to offset it

  • Amino acids from protein stimulate insulin release, which can lower blood sugar and trigger stress hormone cascade.
  • A 2:1 carb-to-protein ratio is recommended as a starting point to prevent cortisol elevation from high-protein meals.

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In this video

  1. 1mintro
  2. 2mblood sugar regulation, hormones, and energy balance
  3. 16mhow carbs lower stress hormones and the effects on our blood sugar regulation
  4. 25mhow protein and fats affect our blood sugar regulation
  5. 32mblood sugar regulation and insulin resistance/diabetes

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Related in the Library

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

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.

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.

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.

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.