Dawn Phenomenon: High Fasting Blood Sugar Levels On Keto & IF

Dawn Phenomenon: High Fasting Blood Sugar Levels On Keto & IF

July 28, 2019 100 By William Morgan


Dawn phenomenon also known as the dawn effect is when your blood sugar rises in
the morning but why does it do that
and what’s the mechanism we’re going to
talk about that and we’re also going to
explain why diabetics and people with
insulin resistance tend to have a
greater response and what that means
we’re also going to cover what everyone
is asking about why does it seem to act
really crazy and inexplicable and super
stubborn when I do a keto or a fasting
diet if you look this up on the internet
you try to get answers there won’t
really be any good answers because
they’ll explain what it is and show you
that it happens but they won’t explain
why or why it seems to act strange so in
this video we’re gonna make it
absolutely crystal clear so that you
know when you’re doing a low carb diet
why it’s doing what it’s doing coming
right up
I probably had a hundred people ask me
why is my glucose so high in the morning
why is my fasting glucose higher than my
after-meal glucose I’m eating a low-carb
diet I’ve been on keto for such-and-such
a period of time why isn’t it coming
down and some people have heard about
the dawn effect but they don’t
understand it and some people just know
that their blood sugar is high even
though it’s supposed to be lower so
we’re gonna talk about that and make it
totally clear for you
dawn phenomenon is also known as WHGMS
and that stands for worry about my high
glucose in the morning syndrome no sorry
that’s not really a thing I just made
that up but based on the number of
people asking it’s it’s a real thing and
everything seems to be a syndrome these
days right well what’s going on here
when you’re sleeping you don’t need a
whole lot of energy cuz you’re just kind
of chillin there in bed but during the
night your blood sugar drops because
you’re not eating anything and then
there is a counter mechanism from
various hormones and they’re basically
cortisol glucagon adrenaline and human
growth hormone that they slowly rise
through the night to compensate for the
fact that you’re not eating so you can
maintain stable blood sugar levels and
then what happens is right before you’re
about to wake up your body says hey
better get you ready for the day better
get you a little jolt so that you can
wake up and be bright-eyed and bushy
tail and and ready to go about things so
your blood sugar goes kind of steady and
then the cortisol rises and then you
have a spike right before you’re about
to wake up so your blood sugar is gonna
rise a few points and this is called the
dawn effect and in the normal person
this rises a few points
it’s not a strange thing it happens it’s
supposed to happen it happens in every
one in the world but in some people it
may not be large enough to be really
noticeable unless you just really
measure carefully many many times but
most people aren’t going to measure the
blood sugar while they’re sleeping so
they don’t notice very much of this so
just realize that it’s normal the second
thing is that if your insulin resistant
now whenever you have a cortisol
response and whenever you have any blood
glucose increase whether it’s from a
hormonal effect or whether it’s because
you ate something your cells are
resistant so you tend to have greater
blood sugar responses okay blood sugar
tends to go up more in the people who are
insulin resistance whether it’s a
hormone or whether it’s a meal so that’s
just as simple as that it’s gonna be the
normal response but it’s going to look
like it’s a little bit larger because
you are insulin resistant so the cells
aren’t going to soak up that increase as
fast as if you were insulin sensitive we
want to contrast this then with
something called a Somogyi effect and
that’s different this happens to type 1
diabetics and why is it only type 1
diabetics because they can’t produce any
insulin on their own so they take their
insulin they eat the day before they
have a certain blood sugar level when
when they go to bed and they have a
certain amount of insulin and maybe they
take a shot and maybe they have a pump
but through the night very often the
inn’s that the glucose starts going down
and if they didn’t match their insulin
and their food perfectly they can often
get a very very low drop they can get
very hypoglycemic in the middle of the
night so then when when this natural,
normal hormonal boost comes in to raise
blood sugar again then there is no
insulin to counteract it so they get
this huge swing but it’s because they
first had insulin and then they ran out
of insulin so now when the body starts
producing glucose there is nothing to
counteract that glucose spike and they
wake up with a huge spike of glucose so
this is a different thing you can
improve it by stabilizing blood sugar
and becoming more reliant on fat and
ketones
but that’s a different story but I just
wanted to mention it so that you know
about it because some people they throw
out the dawn effect and the Somogyi
effect as if it’s the same thing but
it’s not So Somogyi is a type 1 diabetes
thing and the dawn effect is something
that happens to everybody people so far
a lot of people are with me they say
okay I get it it’s called the dawn
effect there’s some hormones and yes I’m
insulin resistant so the effect is going
to be a little bit larger but I’ve done
this now for 3-4 months and might wake
up with a glucose of 120 and the
weirdest thing is that it stays the same
until I eat something it’s like what’s
up with that it makes no sense and as a
matter of fact it does but we really
need to dig into the picture when you
keep it simple but we’re going to make
it very clear so let’s say that this is
the normal non insulin resistant person
and they do what most people do they eat
bread and cereal and toast and orange
juice and they do this and they get away
with it for 20-30 years before they
break their carbohydrate tolerance so
the red line here is their nighttime
glucose so the body is healthy it’s
balanced it’s maintaining a glucose and
then right before they’re about
to wake up they have their cortisol
spiked and then the blood sugar rises a
few points so let’s say the green line
here is about 80 and then the orange
line is about a hundred and the blue
line is about 120 so we start about 85
90 and then we wake up and it might be
95 or a hundred or something and then we
eat a breakfast and we’ve listened to
the official guidelines of what’s
healthy for you you should eat many
meals you should eat 300 grams of carbs
per day and breakfast is the most
important meal because you got to really
load up on the blood sugar so that you
make it through till almost to lunch
or at least till the morning snack we
follow the guidelines then we have some
toast with a jam and we have some milk
with cereal and we have orange juice and
some sugar in the coffee so we get about
a hundred and twenty grams of carbs in
in our systems at that point but let’s
think about what’s happening and when
people think about blood sugar they very
often they have no idea how much blood
sugar is we talk about the levels but
realize that a hundred milligrams of
blood sugar for the per deciliter for
the average person is only five grams it
is a flat little teaspoon of sugar
that’s all the sugar that you have in
your system so you’re sleeping all the
way through the night and you have one
teaspoon of sugar circulating and as you
burn up a few little grains of sugar so
to speak then your liver makes a few
more grains and you maintain this level
so when you wake up and your blood sugar
went from ninety to a hundred what
really happened this cortisol put one
half a gram of sugar into your blood you
didn’t eat anything yet there is no load
of food
or carbohydrate in your system your liver
just made a half a gram of sugar and it
put it directly into the bloodstream so
now instead of four and a half grams you
have five grams of sugar no big deal but
then you just ate 120
grams of carbs that is going to be turn
some of its already sugar it’s going to
start spiking it very very quickly here
and some of it is starch and that’s
going to take another 10 15 20 minutes
to break down and turn into sugar and
the entire thing is going to be absorbed
in a couple of hours so two hours is a
hundred and twenty minutes 120 grams
means one gram per minute or sixty grams
per hour is going to get into a system
into the bloodstream in a system that
can hold five to six grams all right so
that means that this is an emergency we
got a handle one gram a minute for the
next two hours in a system that uses
sugar much much slower and that can only
hold four five six grams at a time
ideally in diabetics when it rises up to
200 well now they have 10 grams of sugar
okay so the insulin produced is in
response to the threat to the load to
the anticipation because your body knows
how much car you ate even when it’s
sitting in the stomach your body is
really really smart and intelligent
because when you put something in your
mouth and you taste it your body knows
what’s in that food and it starts
preparing the digestive response and the
insulin responses and so forth so it
knows we got an emergency we got a big
job ahead of us and we got a process
through a hundred and twenty grams of
carbs in a system that can hold about
five that takes a lot of insulin and the
body is so amazing that it takes
decades to break the system even when we
abuse it to that degree for another
visual illustration so this is roughly
how much this is representing how much
glucose was in your bloodstream and this
is how much has to pass through the
bloodstream in the next two hours that’s
a big deal okay so your body can handle
it as long as it has some reserves as
long as it’s healthy as long as the
cells haven’t been totally clogged up
then you can process through this but
after 20 years you’re increasing for
every time you do this you increase your
insulin resistance and you build up and
eventually when your body can’t keep up
anymore when you broke it
then you got type 2 diabetes after doing
that whether you have diabetes or
insulin resistance you’re somewhere on
that on that gradient now you decide hey
I’ve learned a lot from these great
YouTube videos so now I’m gonna do
something about it
so you go low carb high fat lchf you go
keto you start doing intermittent
fasting you do 18 6 you do 24 you do 6
36 and all eight 36 whatever all that
good stuff
but you’re doing the low carb and the
intermittent fasting and now you notice
that you’re waking up with blood glucose
of a hundred and twenty and you have
noticed that your a1c used to be 10 and
now it’s like 5.6 so it looks
like you’re making progress and you
might have lost 30 50 pounds which is
what a lot of people tell me so it seems
like it’s working that you’re getting
your a1c down you’re getting your your
weight down but you also heard that the
fasting glucose for low carb diet is
supposed to be around 80 or even 75 so
what’s up you’ve done it for three
months and and you’re wondering there’s
some
wrong with me no there isn’t so let’s go
back to this example and let’s contrast
it and talk this through through the
night I don’t know what your blood sugar
is but let’s assume that it’s somewhere
in the middle of this range it’s sitting
around a hundred and then you have these
hormonal effect you get this dawn effect
and now your blood sugar jumps 20 points
so what does that mean again during the
night you might have had four or five
grams of blood sugar grams of sugar in
the blood and then the hormones kick out
another one to two grams so this is what
we have to realize this is not a big
deal it is two grams of sugar this is
not an emergency this is not a big deal
for the body it doesn’t have to turn on
all the alarms and ring the bells and
start making a bunch of insulin because
you made one or two grams of sugar so
then you wake up and you have six grams
of sugar in the blood and you don’t have
breakfast because you’ve learned about
intermittent fasting
so you add zero grams of sugar and
you’re thinking hey I didn’t eat
anything my blood sugar is supposed to
come down but your body says hey no big
deal I’m chilling I I have this totally
under control if if it goes high or if
you eat something I’ll do something
about it but this is not a big deal I’m
backing off on the insulin because
there’s nothing really here to process
all that happened was you added one to
two grams of sugar all right so then
you’re fasting and then comes time for
your meal and now you’re doing the right
thing you’re eating a low-carb diet
maybe keto let’s say you’re eating twice
a day and you’re keeping it at 20 grams
of net carbs per day so this meal has 10
grams of carbs
alright the body says hey I got
something I’ve got a little bit of
protein that’s going to need a little
insulin I got
carbs I got lots of good fat to fuel me
but there’s no emergency but the body
senses I got something the time to do
something about this time to increase a
little bit of insulin and now because
you made some insulin your blood sugar
comes down because you ate so this is a
totally different animal than this guy
because we’re trained to think that
blood sugar is always supposed to come
up when we eat well if you understand
this now then you’ll see why that’s not
necessarily the case that the body
behaves differently but it always
behaves intelligent contrast this this
these 10 grams because you eat protein
and fat and vegetables and foods that
are high in fiber high in fat they
absorb very slowly so these 10 grams
they have 3 4 5 hours to get out in the
bloodstream so now we’re talking two to
three grams per hour and the body’s is
alright I’ll make a little bit of
insulin but it’s not going to take much
and that’s why the blood sugar comes
down and it it levels out again in this
case it’s an emergency because we go
from this much glucose and we have to
process through this much glucose in
this case we had a little bit of more
but it’s no big deal
and it’s still no big deal when we eat
because we just add that much more and
we got basically all day to take care of
it so why worry about it so this is why
it’s so important to understand the big
picture everyone is freaking out about
blood sugar the only treatment for
insulin resistance and diabetes are
drugs to lower blood sugar but that’s
not the problem look at all the other
videos so that you understand what
insulin resistance is and what
treatments and metformin and insulin
what that does that it doesn’t solve the
problem it perpetuates the problem and
it pushes it further in the wrong
direction if you do in the low carb and you’re in this situation that
stubborn blood sugar around 120 is a
good thing that means you’re doing the
right thing your body is not in an alarm
state it’s chilling it doesn’t have to
work so hard so the big picture includes
a1c and insulin you want to calculate
your home iír and you want to understand
that what you’re after is not glucose
don’t worry about it what you’re after
is the long term insulin resistance you
want to become insulin sensitive meaning
that the cell gets into a place of
balance where it starts wanting some
food instead of being force-fed
all the time if you like this we have
lots of good videos on related topics
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for watching see you next time