Understanding Blood Sugar Numbers: What Your Labs Are Really Telling You
You just got your lab results back. Your doctor circled a number and said, “We need to keep an eye on this.”
Maybe it’s your fasting blood sugar creeping into the 100s. Maybe your A1C is higher than it should be. Maybe you’re being told you’re “pre-diabetic” and you have no idea what that even means.
And now you’re here, Googling at 2am, trying to figure out: What do these numbers actually mean? And more importantly, what do I DO about them?
Here’s the truth: your blood sugar numbers are one of the most important indicators of your metabolic health. They tell you whether your body is managing glucose well or whether it’s struggling. And the earlier you catch problems, the easier they are to reverse.
In this post, I’m going to break down the numbers that matter most, what they mean for YOUR health, and the practical steps you can take to get them back into a healthy range.
Not sure where you stand? Join our FREE Skool community, Rooted In Habits and take the Insulin Resistance Quiz in the classroom to get clarity on your metabolic health.
Fasting Blood Sugar: Your Morning Baseline
Your fasting blood sugar is exactly what it sounds like: the amount of glucose in your blood after you haven’t eaten for at least 8 hours (usually overnight).
This number gives you a baseline of how well your body is managing glucose when there’s no food coming in.
What the Numbers Mean:
- 70-99 mg/dL (3.9-5.5 mmol/L): Normal range
- 100-125 mg/dL (5.6-6.9 mmol/L): Prediabetes range
- 126 mg/dL (7.0 mmol/L) or higher: Type 2 diabetes range
If your fasting blood sugar is sitting in the 100-110 range, your doctor might tell you it’s “borderline” or “nothing to worry about yet.” But here’s what they’re not telling you: by the time your fasting blood sugar is elevated, insulin resistance has likely been happening for YEARS.
Why Fasting Insulin Matters More Than You Think
Here’s something most doctors don’t test: fasting insulin levels.
Your insulin can be sky-high for years before your blood sugar starts to rise. That’s because your pancreas is working overtime, pumping out more and more insulin to keep your blood sugar in check. Eventually, it can’t keep up anymore, and that’s when your fasting blood sugar starts creeping up.
If you’re concerned about your metabolic health, ask your doctor to check your fasting insulin, not just your fasting glucose. A fasting insulin level above 5-7 µIU/mL suggests insulin resistance, even if your blood sugar is still “normal.”
The Dawn Phenomenon: Why Your Morning Numbers Might Be Higher
Some people experience something called the “dawn phenomenon,” where their blood sugar is higher in the morning than it was when they went to bed.
Why? Because your body releases a burst of hormones (cortisol, adrenaline, growth hormone) to wake you up and get you moving. These hormones trigger your liver to release stored glucose, which can spike your morning reading.
This can be normal, but if your fasting blood sugar is consistently high, it’s worth paying attention to.
Struggling with high morning blood sugar? Join ourFREE Skool community, Rooted In Habits where you can ask questions and get support from women who understand what you’re going through.
Post-Meal Blood Sugar: How Your Body Responds to Food
Your post-meal blood sugar (also called postprandial glucose) shows how your body handles the food you just ate.
This is usually checked 1-2 hours after you finish eating, and it gives you incredibly valuable information about which foods work for YOUR body and which ones don’t.
What the Numbers Mean:
- Below 140 mg/dL (7.8 mmol/L) at 2 hours: Normal
- 140-199 mg/dL (7.8-11.0 mmol/L) at 2 hours: Prediabetes range
- 200 mg/dL (11.1 mmol/L) or higher at 2 hours: Diabetes range
If your blood sugar is still elevated 2 hours after eating, it means your body isn’t clearing glucose efficiently. This is a sign of poor glucose control and can lead to long-term metabolic damage if it keeps happening.
What Affects Your Post-Meal Numbers?
A few things can influence how high your blood sugar spikes after a meal:
- What you ate: Carb-heavy meals (especially processed carbs like bread, pasta, and sweets) cause bigger spikes than meals built around protein and fat.
- How much you ate: Portion size matters. Even “healthy” carbs can spike your blood sugar if you eat too much at once.
- Meal timing: Eating multiple times throughout the day keeps your blood sugar (and insulin) elevated. Spacing out your meals gives your body time to recover.
- Activity level: Moving after a meal (even just a 10-minute walk) can help your muscles use up glucose and bring your levels back down faster.
The Problem with “Eating Every 2-3 Hours”
For years, we were told to eat small meals throughout the day to “keep our blood sugar stable.” But here’s the reality: eating every 2-3 hours keeps your blood sugar and insulin elevated all day long. This constant elevation is exactly what drives insulin resistance and pre-diabetes.
Your body needs breaks between meals to let blood sugar and insulin come back down. That’s where the magic happens.
A1C: The Big Picture Number
Your A1C (also called hemoglobin A1C) is a blood test that shows your average blood sugar levels over the past 2-3 months.
Think of it as a report card for how well you’ve been managing your blood sugar over time.
What the Numbers Mean:
- Below 5.7%: Normal
- 5.7-6.4%: Pre-diabetes range
- 6.5% or higher: Type 2 diabetes range
Personally, I recommend aiming for 5.5% or lower if you’re working to reverse insulin resistance or prediabetes.
How A1C Translates to Average Blood Sugar:
- A1C of 5.0% = Average blood sugar of 97 mg/dL (5.4 mmol/L)
- A1C of 5.7% = Average blood sugar of 117 mg/dL (6.5 mmol/L)
- A1C of 6.0% = Average blood sugar of 126 mg/dL (7.0 mmol/L)
- A1C of 7.0% = Average blood sugar of 154 mg/dL (8.6 mmol/L)
If your A1C is above 5.7%, your body is struggling to manage glucose, even if you’re not feeling sick.
How Often Should You Test Your A1C?
- If your blood sugar is well-controlled, testing every 6 months is usually enough.
- If your numbers are elevated or you’re making lifestyle changes, testing every 3 months can help you track your progress.
Tools for Tracking Your Blood Sugar
1. Continuous Glucose Monitor (CGM)
A CGM is a small device you wear on your arm or abdomen that tracks your blood sugar in real-time, 24/7.
I tried one for a few months and it was eye-opening. I could see exactly how different foods affected my blood sugar, how stress spiked my levels, and how movement brought them back down.
Benefits of a CGM:
- No more finger pricks (or way fewer, at least)
- Real-time data on how food affects YOUR body
- Insight into how sleep, stress, and activity impact blood sugar
- Helps you make informed decisions about what to eat
You don’t need a CGM forever, but using one for 1-2 months can teach you SO much about your body.
2. Blood Sugar Journal (Low-Tech, High-Impact)
If technology isn’t your thing, a simple journal works just as well.
Track:
- What you ate and when
- Your blood sugar readings (fasting and post-meal)
- How you felt (energy, mood, cravings)
- Sleep quality
- Stress levels
- Physical activity
Over time, you’ll start to see patterns. Maybe you notice your blood sugar is always higher after eating oatmeal. Or that your morning numbers are better when you get 8 hours of sleep. This information is gold.
How to Get Your Blood Sugar Back on Track
Okay, so you know your numbers. Now what?
1. Adjust Your Diet
This is the biggest lever you have. Here’s what works:
- Prioritize protein and healthy fats: These don’t spike blood sugar and keep you full longer.
- Lower your carb intake: You don’t have to go full keto, but reducing refined carbs and sugar will make a massive difference.
- Choose whole foods: Processed foods spike blood sugar faster than whole foods.
- Eat in a shorter window: Instead of grazing all day, try eating within an 8-10 hour window (intermittent fasting). This gives your body time to lower insulin levels between meals.
Not sure where to start? Join our FREE Skool community, Rooted In Habits community for meal ideas, support, and accountability.
2. Move After Meals
A 10-15 minute walk after eating can help your muscles use up glucose and bring your blood sugar down faster.
You don’t need an intense workout. Just gentle movement is enough.
3. Manage Stress
Stress hormones like cortisol raise your blood sugar. If you’re chronically stressed, your blood sugar will suffer.
Find what works for you: meditation, deep breathing, yoga, journaling, time in nature. Even 5 minutes a day can help.
4. Prioritize Sleep
Poor sleep increases insulin resistance and makes it harder for your body to manage blood sugar.
Aim for 7-9 hours of quality sleep per night. If you’re struggling with sleep, start with small changes: a consistent bedtime, no screens an hour before bed, a cool dark room.
5. Stay Hydrated
Dehydration can cause your blood sugar (and blood pressure) to rise. Drink plenty of water throughout the day.
6. Work with Your Doctor
If you’re on medication, you NEED to work closely with your doctor as you make lifestyle changes. As your blood sugar improves, your medication may need to be adjusted.
Don’t try to do this alone. Be an active participant in your health care.
The Bottom Line
Your blood sugar numbers are not a life sentence. They’re information. And with the right changes, you can bring them back into a healthy range.
Small, consistent steps add up. Lowering your carb intake. Moving after meals. Getting better sleep. These things might feel small, but they create massive shifts over time.
You don’t have to figure this out alone. You don’t have to feel overwhelmed or confused.
Join our FREE Skool community, Rooted In Habits today and get the support, accountability, and strategies you need to take control of your blood sugar and your health.
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