i want to be cerful about my glucose intake and spikes in the blood. how shuld i think cerfully about my glucose injections, when shuld i eat (prior or after workout? morning/ evninng ext.) carbs, and how shuld i plan my meals throut the day for maximasint health. i workout 3-4 times a week. and sleeps 7-8 hours

To carefully manage your glucose levels, especially around workouts, Andrew Huberman emphasizes the importance of keeping glucose in a healthy range, known as euglycemic, which is approximately 70 to 100 nanograms per deciliter. Elevated glucose can damage cells, so it's crucial to regulate blood sugar levels through various strategies, including diet and behavior changes 1.

Regarding meal timing and glucose management:

• It is beneficial to consume a moderate amount of carbohydrates before a workout to provide fuel for the body. Eating after a workout can help replenish glycogen stores and support recovery.
• To maximize health, it's important to have balanced meals throughout the day that combine protein, fats, and carbohydrates, and to limit high-sugar foods that can cause spikes in glucose levels.

Dr. Huberman also notes that managing glucose is not only about avoiding high blood sugar and excessive body fat but also relates to maintaining proper ratios of LDL (low-density lipoprotein) and HDL (high-density lipoprotein) for healthy hormone production and organ function. A diet that promotes stable blood glucose levels can support overall health, including healthy levels of hormones like testosterone and estrogen 2.

While this information helps frame your approach to glucose management, timing, and meal planning, individual needs can vary. It is often recommended to consult with a healthcare provider or nutritionist to tailor these principles to your personal workout routine and health goals.

In Episode 16 of the Huberman Lab podcast titled "How Our Hormones Control Our Hunger, Eating & Satiety," Andrew Huberman discussed the hormonal control of hunger and how it affects eating behavior and satiety. Here's a summary of the key points covered:

• Hunger Regulation: The episode explores the neural and hormonal mechanisms that regulate hunger, including the roles of specific hormones and how they interact with the brain and gut.
• Chewing and Hunger: The act of chewing and its effects on feelings of satiety and the neural components of eating behavior are examined.
• Appetite and the Brain: The relationship between brain function and appetite, as well as the extremes of eating disorders like anorexia and binge eating, are addressed.
• Hormonal Effects on Hunger: Various hormones' impact on hunger, including ghrelin, which is a hunger hormone, and how understanding ghrelin can lead to better management of hunger and appetite.
• Circadian Rhythms and Nutrition: The podcast touches on how circadian rhythms can affect when we feel hungry and the ideal timing for meals to align with our body's internal clock.
• Micronutrients and Feeding: The role of micronutrients in feeding behavior and how certain amino acids like glutamine can affect sugar cravings are mentioned.
• Processed Foods: The impact of processed foods on health and appetite is discussed, along with tips on avoiding highly processed foods and managing glucose levels.
• Exercise and Blood Sugar: There's a discussion on how movement and exercise can help regulate blood glucose levels by activating transporters such as GLUT-4.
• Blood Glucose Management: The episode provides insights into blood glucose regulation, including the best order to eat macronutrients and tips for maintaining stable blood sugar.
• Berberine Benefits: The potential benefits of supplements like berberine on blood glucose effects are covered.
• Broader Health Management: The podcast also covers managing health beyond hunger, including maintaining healthy lipid levels and how blood glucose is connected to overall health.

The information, which is elaborated upon in the context of individual needs and personal diet plans, can help listeners understand and potentially manipulate their hormonal responses to control hunger and achieve better health outcomes.

For meal scheduling around workouts to optimize glucose management, here are key insights from Andrew Huberman and other experts on the Huberman Lab:

Shifting Meal Times:

• Adjusting meal times can increase social flexibility and reduce the frequency of food-related thoughts.
• Ghrelin secretion related to hunger can be adapted by shifting meal times by about 45 minutes per day.
• Slowly pushing the first meal of the day to a later time can gradually align meal schedules with workout times 1.

Fueling for Workouts:

• Dr. Andy Galpin highlights that the total amount of protein intake is more important than timing for muscle growth. Carbohydrates, however, are time-sensitive and should be available for muscle glycogen resynthesis.
• Pre-, mid-, or post-workout consumption can be adjusted based on whether you will work out again soon or have several days until the next workout.
• A general thumb rule for workouts with high energy expenditure is half a gram of carbohydrates per pound of body weight. Therefore, for a 200-pound individual, aim to ingest roughly 100 grams of carbohydrates in proximity to the workout 2.

Post-Training Nutrition:

• The anabolic window concept has been debunked; replenishing nutrients after training is still important but can happen within a broader time frame.
• Consistency in post-workout nutrition is key to engrain the habit of fueling the body after exercise 3.

  Shifting Meal Times

  Andrew Huberman

  Andrew discusses the benefits of shifting meal times, including increased social flexibility and not having to think about or buy food as often. He explains how the ghrelin system can be shifted by about 45 minutes per day through neural plasticity, and provides tips for gradually pushing meal times out or skipping one meal per day to keep the system off kilter.

  

  Huberman Lab

  How Our Hormones Control Our Hunger, Eating & Satiety | Huberman Lab Podcast #16

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Type of Carbohydrates Matters:

• When considering the type of carbohydrates, focus on glucose and fructose during your workout to make use of different transporters for optimal absorption.
• The food items, carbohydrate amounts, and hydration strategies should be practiced before competition or intense sessions to avoid gastrointestinal discomfort 4.

This information provides a framework for managing meal times around workouts to keep blood glucose levels in a healthy range. Adjusting meal schedules gradually and paying attention to nutrient types and timing are essential for optimizing glucose management in relation to exercise. Always consult with a healthcare provider or nutritionist to personalize these recommendations to your individual health needs and workout routines.

Andrew Huberman has not discussed specific meal planning around workouts for optimal glucose management in a clip that is currently available in the data. However, it is often suggested to combine protein with carbohydrates before a workout for sustained energy and to include a meal with both protein and carbohydrates post-workout to aid in recovery and replenish glycogen stores.

When planning meals around workouts, it's generally recommended to:

1. Before a workout, consume a balanced meal of carbohydrates and protein. Carbohydrates are the primary fuel source for workouts, while protein supports muscle function and recovery.
2. After a workout, prioritize a meal or snack that includes protein to support muscle repair and carbohydrates to replenish glycogen stores that were depleted during the exercise.

For personalized meal planning and to ensure that you manage your blood glucose optimally, it's best to consult with a dietitian who can tailor advice to your individual needs, workout intensity, duration, and personal health goals. They can also consider any metabolic concerns you might have, like diabetes or insulin resistance, to provide the most accurate and safe recommendation for meal timings and content relative to your workouts.

לצערי, המעבדה של הוברמן לא עסקה בידיעה הקשורה לתכנון לוח זמנים לארוחות סביב אימונים עבור שליטה אופטימלית בגלוקוז בדרך שמשפיעה על לוח הזמנים או הסוג של אוכל שצריך לצרוך. ההמלצה הכללית שניתן לקחת מתוך הדיונים שלהם כוללת צריכת ארוחה מאוזנת של פחמימות וחלבונים לפני האימון לאנרגיה מתמשכת, וכנ"ל לאחר האימון לסייע בתהליך השיקום ולמלא מחדש את מאגרי הגליקוגן שנצרכו במהלך הפעילות.

לתכנון אישי של לוח זמנים לארוחות לפני ואחרי אימונים, במיוחד בהתחשב בניהול רמות גלוקוז האופטימליות עבורך, מומלץ לפנות לאיש מקצוע כמו תזונאי או רופא, שיתאים את הפרטים הללו לצרכיך הייחודיים, לעוצמת האימון שלך ולמטרות הבריאותיות האישיות שלך.

לצערי, שפת התכנים בפודקאסט 'הוברמן לאב' הוא באנגלית ואיני יכול לספק תרגום ישיר לעברית או להתקשר בעברית. אנא הביעו את שאלתכם או בקשתכם באנגלית ואשמח לעזור כמיטב יכולתי.

The order in which you consume macronutrients can significantly affect blood sugar and insulin levels. Here's a summary based on the data retrieved:

• Consuming fibrous foods first, such as vegetables, blunts the glucose increase that would come from eating carbohydrates like rice. This leads to a more gradual rise in blood glucose as opposed to a sharp spike, and might contribute to achieving satiety earlier in a meal 1.
• If you want a rapid increase in blood glucose, perhaps due to very high hunger, consuming carbohydrate-rich foods first or eating a combination of macronutrients (like a sandwich) will achieve this 2.
• It's also important to consider how the inclusion of fiber in your diet can impact your gut microbiome and overall health. A high fiber diet has many benefits, such as reducing the risk of mortality, cardiovascular disease, and cancer 3.

  Macronutrient Order

  Andrew Huberman

  Andrew explains how the order in which you consume macronutrients can affect the rate of insulin and glucose secretion in the blood. Eating fibrous vegetables before carbohydrates and fats can blunt the glucose increase caused by carbohydrates.

  

  Huberman Lab

  How Our Hormones Control Our Hunger, Eating & Satiety | Huberman Lab Podcast #16

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• When looking at plate composition for a meal, it can be helpful to prioritize a large portion of fibrous carbohydrates (e.g., vegetables), followed by protein—especially for active individuals or those seeking to build muscle 4.

In conclusion, while carbohydrates could be consumed for fast energy, especially if you are feeling very hungry, having fibrous foods before carbohydrates may help control blood sugar better and could lead to more sustained energy and satiety. However, remember that individual responses can vary, and you may want to consult with a healthcare professional or a nutritionist for personalized advice.