I Had NO Idea This Spiked Blood Sugar

Justin Richard's Channel:

Signos continuous glucose monitor:

Find out about the food that causes the most significant blood sugar spike in this fascinating interview with Justin Richard.

0:00 Welcome, Justin Richard!
1:56 Justin’s health history
4:58 Which food’s effect on blood sugar surprised you the most?
13:26 Other factors that affect blood sugar
16:57 Buffering the insulin response
20:14 Tips to avoid junk food
22:30 Impactful dietary changes
33:28 Highly processed foods
35:16 Choosing a continuous glucose monitor

Justin Richard has collected a wealth of information using a continuous glucose monitor to experiment with different foods and their effect on his blood sugar. He explains how monitoring your glucose can help you stay healthy, too!

Justin has a family history of type 2 diabetes, so he wanted to learn more about insulin resistance to prevent the same fate. He noticed his energy levels diminishing in his late 40s, especially after eating certain foods, so he began using a CGM (continuous glucose monitor) to investigate.

When he first experimented with the CGM, Justin followed his typical diet, which consisted of many highly processed foods. These foods elevated his blood sugar, and it remained elevated for quite some time.

Anytime you eat, especially carbs, your blood sugar rises. Depending on the type of food, you'll experience either a slight or dramatic rise.

Justin was surprised by the effect white flour, bread, and whole wheat bread had on his blood sugar. He explains that there is a minimal difference between white bread and whole wheat products when it comes to blood sugar. Ezekiel bread has the lowest impact on Justin’s blood sugar.

Justin explains that stress and lack of sleep significantly increase his fasting blood glucose. Eating close to bedtime leaves his blood sugar high for 6 to 7 hours.

Justin recommends eating carbs with protein, fat, and fiber. This slows down the rate of digestion, lowering the blood sugar spike after eating. Apple cider vinegar mixed in water also slows digestion and significantly lowers a blood sugar spike.

Justin suggests these tips to eliminate bad food choices and bad eating habits:

1. Don’t go to the grocery store hungry
2. Say no to junk food at the grocery store
3. Go for a walk after a large meal
4. Don’t consume sweets after a meal or when you wake up

Justin uses a Signos continuous glucose monitoring device and highly recommends it!

Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and is the Director of Dr. Berg Nutritionals. He no longer practices but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this increases your awareness about your blood sugar and continuous glucose monitors. I’ll see you in the next video.


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  1. @MarisaS-u8c on July 5, 2024 at 12:09 pm

    This is amazing thank you. Love the collaboration! 👍🏻😎

  2. @srich4490 on July 5, 2024 at 12:11 pm

    I’ve been following Justin for some time, now! Love his content! So helpful, as I’m Type 2, as well.

    • @F_T2D_Drew on July 5, 2024 at 1:16 pm

      NOT T2D anymore, thanks to Dr Berg. ❤

    • @chevysaregr8 on July 5, 2024 at 1:22 pm

      Why don’t you adopt carnivore and reverse your type 2?

  3. @flipthecoin888 on July 5, 2024 at 12:23 pm

    Also in the topic of “taking back my health” I’m in the process of increasing my potassium and it’s been so helpful in regulating my heart rate and BP. Thank you

    • @WinsomeWinslet on July 5, 2024 at 12:31 pm

      Can you share some of the ways you’re doing this? I need to do this but am having a hard time getting enough.

    • @jennifermarlow. on July 5, 2024 at 3:24 pm

      @@WinsomeWinslet I drink a tablespoon of ACV with 1/2 teaspoon of potassium bicarbonate (available in wine & beer making stores or on Amazon). This is recommended in one of Dr. Berg’s earlier videos about Apple Cider Vinegar (ACV). Hope that is helpful!
      I forgot to say, dissolved in water, and also that I no longer get leg cramps.

    • @JB-wp2gn on July 5, 2024 at 4:53 pm

      @@WinsomeWinsletDr Berg has an electrolyte powder that has 1,000 mg of potassium per scoop. The raspberry lemonade flavor is great. I use it every day

    • @markothwriter on July 5, 2024 at 6:58 pm

      I’m in the same boat. I eat a lot of lettuce and take potassium bicarbonate. Also magnesium taurate.

    • @WinsomeWinslet on July 6, 2024 at 2:30 am

      @@jennifermarlow. Thanks!

  4. @masoudkhajavi8464 on July 5, 2024 at 12:24 pm

    Being a diabetic I do follow Justin’s page and it has helped me to manage my blood suger . Wonderful guest thank you Dr Berg ❤

    • @gardenersgraziers7261 on July 6, 2024 at 8:53 am

      TRY FAT FASTING = NO FAT for 3 Days + Only Eat Meat + Veg + Salad = SEE what happens !!! + Try to eat only between 10 am to 4 pm

  5. @Catty19748 on July 5, 2024 at 12:52 pm

    Wow Ive been following that blood sugar guy a lot recently. After coming across glucose revolution too, he just put it in to practice. All made sense. Im losing weight as we speak goodbye to cravings. Awesome interview thankyou.

  6. @aaronpeters6209 on July 5, 2024 at 12:56 pm

    That info about blood sugar staying elevated for hours, after eating carbs before sleep was astonishing. Think I got the motivation to quit such a habit on the rare nights I do this. Thank you!

    • @markwhite6782 on July 5, 2024 at 1:47 pm

      Boy, you and me both. No more peanut butter and crackers before bed with me.

    • @christopherdecker8171 on July 5, 2024 at 5:55 pm

      Some carbs kick in quicker, but adding in fats/proteins will cause a big rise after 3-5 hours.
      PB and crackers is a tough one, without insulin upfront your sugar will rise quickly, then stay elevated from the protein.
      I love PB, just eat it earlier and differently now. It’s great on a burger with no bun.

    • @iss8504 on July 5, 2024 at 6:26 pm

      I had that too. The cgm is so valuable. You cannot ignore what you see.

    • @lars2894 on July 5, 2024 at 7:14 pm

      Could be drinks too. I noticed my blood sugar raised during sleep when I drank a can of sparkling water. Later found out that natural flavors in those “healthy” fizzy drinks contain huge amounts artificial sweeteners, which is apparently what triggered my insulin response. What’s even more upsetting is learning that sweeteners don’t have to be listed in the ingredients and nutrient label because they can be clumped into the natural flavors umbrella.

    • @aaronpeters6209 on July 5, 2024 at 7:46 pm

      @@lars2894 Even La Croix? May have to quit drinking those.

  7. @kelleennordquist5697 on July 5, 2024 at 1:02 pm

    Justin’s point when you ask yourself, “Do you want to continue down this path?” is spot on. This is a CHOICE. Do you want to care about your health or not?

  8. @moniku4866 on July 5, 2024 at 1:05 pm

    Glucose Godess next 😊 Dr Berg is a great host he alllows his guest to speak freely.

    • @Catty19748 on July 5, 2024 at 8:15 pm

      Yes I was thinking the same.

  9. @JuzzMe-xu4mu on July 5, 2024 at 1:07 pm

    I used to be a sugar addict. My dentist is my witnessed lol But I have cut sugar out of my life for a couple of years now. At first it was hard but now I don’t crave it anymore. The only real sugar I get is from blueberries and some carbs. But I try to keep my carb consumption low. I eliminated bread and pasta from my diet. Still eat rice but not as much as before. You get used to it. A couple of years ago I had a bite of a donut and I thought I was going to die. 😂😂 When you stop consuming a lot of sugar, you will automatically know which food has a lot of sugar as soon as you taste it. Also, make sure to read food labels. Stay away from high fructose syrup. Hope this helps.

  10. @xdgs567z on July 5, 2024 at 1:41 pm

    I’m also in the 40s and noticed a decline in my health….now recently in the past 4 weeks I’ve been doing intermittent fasting, virtually cutting off all processed foods and eating a low carb diet…..I’ve noticed my irregular heartbeat that I’ve developed over the past few years is gone, my blood pressure is no longer high, my joint pain is gone….i can feel my body is detoxing but I feel if I keep this up for another month, I will reap the full potential benefits of this

    • @marygold2418 on July 5, 2024 at 3:17 pm

      Me too!

    • @jayesh5131 on July 5, 2024 at 3:23 pm

      Whats your low carb diet?

    • @Linda-jj1sj on July 5, 2024 at 3:59 pm

      I’m on my 50’s have all the same things going on. I’ve started Whole Foods eating but I have slipped away off and on. Every day is a new start to eat healthy and needed to feel better.

    • @xdgs567z on July 5, 2024 at 4:10 pm

      @@jayesh5131 mostly eggs in the morning, salad for lunch …..about 40-50 grams of carbs per day….before I was indulging in tangerines eating 5 a day and drinking very sugary probiotic drinks every day. I didn’t realize how much carbs I was consuming per day even though I thought they were healthy, but now I only drink low carb probiotic drinks and low carb vegetable juice and add just a few grapes, blueberries, or strawberries to my salad ….doing 16-8 intermittent fasting and drinking water with squeezed lemon juices

    • @jayesh5131 on July 5, 2024 at 4:15 pm

      @@xdgs567z Wow
      I was looking for an alternative for fruits and Salad. Eggs it is👍
      Thanks for replying 🫡

  11. @a.williams10 on July 5, 2024 at 1:43 pm

    Such a wonderful interview, Dr Berg. Great collaboration. Thank you 🙏🏻

  12. @eatwhatukiii2532 on July 5, 2024 at 1:51 pm

    The late night eating/6 hour blood spike part freaked me out, because so many of us have done this and just think of all the DAMAGE that high blood glucose is doing to our eyesight, capillaries, nerves, and other organs over those hours! Also, I 100% agree with all his blood glucose/energy level findings. I too grew up eating the carby breakfast, not just cereals, but so-called “healthy” breakfasts of meat, eggs, orange juice, whole wheat toast, oatmeal, etc., and would drag through the day feeling washed out, headachy, and what we call “logey” all day. I went low-carb back in 2004 after several friends lost significant weight converting to it, and within two weeks my migraines were gone, my daytime energy level was off the charts, and I felt like “everything worked properly”.

    • @FinancialConsultdotcodotza on July 5, 2024 at 2:08 pm

      Do you think meat and eggs are carbs? Problem mostly is the canola used to prep foods…should use virgin olive.

    • @mr.nobody10101 on July 5, 2024 at 3:31 pm

      ​@@FinancialConsultdotcodotzaor better yet: real butter. 😋

    • @christopherdecker8171 on July 5, 2024 at 4:36 pm

      T-1 Diabetic here, meat and eggs are great, just have to watch later sugar rises from protein/ fats. I use good butter, avocado oil, and olive oil. Avocados will help control sugars and spikes too.

    • @agulanwo856 on July 5, 2024 at 5:04 pm

      Generally, the timing of food intake matters….no matter the form of caloric intake.

      Our human body, its organs & its physiology…..runs on a clock.

      “Departments” inside our body….works better during specific times of the day.

      Likewise, they don’t work as well at other times of the day.

      Departments “close” or “shuts down” or go “offline” – depending on the time of day.

      And if you are working on a busy schedule, your system’s fuel necessities are different each day & different compared to someone else’s life schedule.

      Sleep is necessary for all of us.
      There are those that can function with little to no sleep, but are paying for it in other ways & collections may happen latter or sooner than planned for.

    • @skinnydee1886 on July 5, 2024 at 6:07 pm

      Meat and eggs are proteins and are very good for diabetics!
      Orange juice, oatmeal, and whole wheat toast are NOT good!

  13. @Margarinetaylorgrease on July 5, 2024 at 1:58 pm

    I’m liking how this guy says “for me”.
    Twins have been monitored with these glucose monitor things and insulin spikes were triggered by different things. This from memory, one was triggered by rice while the other wasn’t and the other by white wine while the other was not.
    Gut bacteria was speculated as a possible reason.

    • @beverlyweber4122 on July 5, 2024 at 5:35 pm

      I get TWICE the blood sugar spike and it STICKS with rice. Not so with bread. I am diabetic btw. This explains why eating rice or rice noodles puts me to sleep.

    • @shansbo217 on July 5, 2024 at 6:37 pm

      Thank you for posting this. One really has to look at their diet on an individual basis.

    • @its_not_it_apostrophe_s on July 5, 2024 at 7:28 pm

      Absolutely right. One size doesn’t fit all.

    • @badboy-gn8fu on July 5, 2024 at 7:59 pm

      i think this is just the exception and there are always an exception to every rule but generally i do think rice and bread raise sugar levels for most

    • @Margarinetaylorgrease on July 5, 2024 at 10:18 pm

      @@badboy-gn8fu with a glucose monitor you can observe. No generalisations, no guessing.

  14. @aliawells on July 5, 2024 at 2:19 pm

    I tried Doritos after almost a year on the Carnivore diet. I tasted like chemical flavored cardboard. However, before carnivore it was something I really “enjoyed”

    • @SearchIndex on July 5, 2024 at 3:07 pm

      I can literally remember moving to a new state when I was a kid and seeing ‘rich kids’ who got chips in their lunches from home and they introduced me to Doritos and I didn’t like the look of them but tasted them and went ‘ick’

      I had an aversion to any snack food that had orange cheese powder

      But when I was re-introduced to them again in my 20s at alcohol chips and booze parties I started eating them and was ‘addicted’

      But as soon as I got healthy again I didn’t like the taste of them anymore

    • @dawnelder9046 on July 5, 2024 at 3:43 pm

      I have been gluten free twenty years now. About 7 years ago I needed to buy the rolls for a dinner party. The moment I would pick up a bag of rolls they would smell moldy. Kept shopping until I found a store that had rolls that did not smell moldy. A small shop that bought from a small bakery.
      Everyone raved about how good the rolls were.
      When I was eating gluten products I had no ides that most bread smelt of mold.
      I buy bread for my husband from a woman who makes it. It always smells good.

    • @shansbo217 on July 5, 2024 at 6:33 pm

      I agree. Once you eat real food for a period of time and go back and taste fake food, it tastes chemically. 🤮

    • @intraterrestrial5035 on July 6, 2024 at 12:53 am

      Yea if doritos grew on trees they’d be healthier

  15. @nashfordtx on July 5, 2024 at 2:21 pm

    As a prediabetic, I love this interview. So relatable and personal without being overbearing. Thanks.

    • @gardenersgraziers7261 on July 6, 2024 at 8:53 am

      TRY FAT FASTING = NO FAT for 3 Days + Only Eat Meat + Veg + Salad = SEE what happens !!! + Try to eat only between 10 am to 4 pm

  16. @barbaraschultz1442 on July 5, 2024 at 2:22 pm

    This is reality people! My opinion one of the best videos on the internet for anyone learning to watch their glucose and health!!! Love the tip that you say no at the grocery store!!! Moreover, get in the kitchen, meal prep! Change poor choices to healthy ones. Thanks for your authenticity!

  17. @Kuch.bhi.official on July 5, 2024 at 2:54 pm

    i had HBA1c 6.74 . 3 years ago
    at that time i was Drinking sweet Tea 9 to 10 CUPS a day. plus 8 to 9 Chapati (Roti) Bread
    after that i remove sugar and reduce chapati ( roti ) Bread from 9 to 2 (Whole wheat Stone mill Grinded ) per day & zero Cups of Tea per day.. after few months my HBA1c was 4.68 it was very great for me then i added some rice and little bit sweet some time in a month then Hba1c was 5.3 & now 5.06
    I was 77 KG at the time of 6.74 HBA1c
    and i was 58KG when my HBA1c was 4.68
    I AM 65KG and HBA1c is 5.06
    I am eating little bit fruit some time in a month. and salad daily… and i only eat two times a day and 1 bread at a time. NO tea NO soda NO bakery items. just dry fruits some time and i did 16 to 18 hours fasting many many months from last 3 years

    I reverse my diabetes and now its in control.
    Thanks to GOD.

    • @harryharry3193 on July 5, 2024 at 4:07 pm

      thats great. I cut bread…pasta..all process junk. I value my health more than a short pleasure boost from food. I didnt know how bad the FAKE bread was and the pasta and the sauses…and and the coffee creamer are for us. GOODBYE. feel wayyyyyyyyyyyyyyyy better….50lbs gone down the terlet.

  18. @mrutherford8590 on July 5, 2024 at 2:55 pm

    After 3 months of staying off sugar my memory improved greatly

    • @zeemc2751 on July 5, 2024 at 5:13 pm

      I’m going to ween myself slowly
      because I love sweets of all kinds.

    • @mrutherford8590 on July 5, 2024 at 7:13 pm

      @@zeemc2751 do it cold Turkey and fight it for about 4 days and you will never go back.

    • @yolandasilva1921 on July 5, 2024 at 8:19 pm

      Hi , does that mean healthy sugar like monk fruit sweeter or swerve or are you staying off just regular white sugar

    • @mrutherford8590 on July 5, 2024 at 9:31 pm

      @@yolandasilva1921 the only thing sweet was orange juice lemon aid. No bread or any carbs. No coke’s. Just meat and vegetables and water. One meal a day. I lost a lb every 3 days. My bp went from 210/110 to 120/80 in 6 months.

    • @xdgs567z on July 6, 2024 at 1:26 am

      @@mrutherford8590 freshly squeezedOJ or store bought?

  19. @SweetSassyBull on July 5, 2024 at 3:23 pm

    Wow, don’t you just love it when 2 of your favourite YouTubers get together. Respect both these guys. Love it 😊

  20. @happytomeetyou.3027 on July 5, 2024 at 6:55 pm

    My friends tell me my Keto diet is too restrictive, I say Diabetes seems more restrictive.

    • @nancyludlum2646 on July 5, 2024 at 8:55 pm

      Great response!

    • @InternetDude on July 5, 2024 at 10:11 pm

      Nice one!

    • @maryjurisons4648 on July 6, 2024 at 4:36 pm

      The keto diet is not healthy, as it tends to eliminate most carbs. There are good carbs and bad carbs. You need to know how to manage thegoodones.

    • @markinnis8404 on July 6, 2024 at 5:35 pm

      Try carnivore diet…this is restrictive!!😂😂😂😂😂

      Keto has lots of freedoms!!😂😂😂😂😂

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