What's A Normal Fasting Blood Glucose Level
If you’ve ever checked your blood sugar first thing in the morning and wondered why it’s high—even when you think you’re eating right—you’re not alone. Most men with type 2 diabetes struggle with morning blood sugar levels that seem out of control, even after following a low-carb diet or taking medication. Understanding what’s normal, what’s not, and what you can do about it is key to reversing diabetes and regaining control of your health.
What is Fasting Blood Glucose?
Fasting blood glucose (FBG) is the measurement of your blood sugar levels after you’ve gone at least eight hours without eating. It is one of the most important markers for metabolic health and diabetes management. I use fasting blood glucose to assess insulin function and glucose regulation, making it a key indicator of your overall progress.
To get an accurate fasting blood glucose reading:
Test first thing in the morning before eating or drinking anything (water is OK)
Avoid caffeine or stress-inducing activities before measuring
Maintain a consistent testing schedule to spot reliable trends
Normal vs. Elevated Fasting Blood Sugar Levels
A normal fasting blood glucose level falls within the following ranges:
Normal: 70-99 mg/dL
Prediabetes: 100-125 mg/dL
Type 2 Diabetes: 126 mg/dL or higher
However, these numbers don’t always tell the full story. If your fasting blood glucose is slightly elevated, but your post-meal glucose remains controlled, you may still be making progress, despite having nighttime spikes.
Understanding why fasting glucose is high can help you avoid unnecessary stress and focus on real solutions.
Why Your Fasting Blood Sugar is High (Even When Eating Well)
It’s easy to assume that high fasting glucose means you’re failing your diabetes management, but this isn’t always true. Several normal, body processes can contribute to elevated morning readings, even if your diet and exercise are on point.
1. Dawn Phenomenon
Your liver releases glucose between midnight and 6am to prepare your body for waking up This is a normal process, but for those with insulin resistance, the body struggles to regulate the extra glucose, leading to higher fasting levels.
2. Poor Insulin Sensitivity
If your cells aren’t responding effectively to insulin, your body compensates by keeping glucose levels elevated overnight. This is common in men with type 2 diabetes, especially those carrying excess weight.
3. Glucose Dump from the Liver
Your liver sometimes releases stored glucose at night as a survival mechanism. If your blood sugar drops too low overnight, the liver compensates by pushing glucose into the bloodstream, resulting in a high morning reading.
How to Improve Fasting Blood Sugar
1. Strategic Eating
Avoid high-carb or high-sugar foods before bed.
Opt for a high-protein, moderate-fat dinner to stabilize overnight glucose.
Try a small low-carb snack before bed if your glucose tends to drop too low overnight. Something like peanut butter and some apple.
2. Strength Training
Building muscle improves insulin sensitivity and allows the body to absorb glucose more efficiently. Strength training 3-4 times per week can have a dramatic effect on fasting glucose over time.
3. Evening Walks
A short 10-15 minute walk after dinner can help lower post-meal blood sugar and improve overall glucose control overnight.
4. Prioritize Sleep
Poor sleep raises cortisol levels, which triggers the liver to release more glucose. Aim for 7-9 hours of quality sleep each night to support stable blood sugar levels.
The #1 Mistake Men Make with Fasting Blood Sugar
Most men rely only on fasting blood sugar as their main indicator of glucose control. However, your daily average glucose trends and post-meal responses are just as important.
Instead of stressing over a single high reading in the morning, track your numbers throughout the day. Consider using a Continuous Glucose Monitor (CGM) or testing at key times:
Before meals
1-2 hours after meals
Before bed
This will give you a clearer picture of how your body is responding to food, exercise, and lifestyle changes, over the longterm.
What’s Your Next Step?
If you’re struggling with high fasting blood sugar, don’t panic. Focus on the bigger picture, track your daily trends, and implement holistic lifestyle changes.