The Dylan Gemelli Podcast – Episode #57: "7 Signs You Have Blood Sugar Spikes"
October 13, 2025
Episode Overview
In this solo episode, host Dylan Gemelli dives deep into understanding blood sugar spikes: their signs, impact on daily health, and practical strategies for managing and preventing them. Drawing from scientific research, practical experience, and his trademark no-nonsense, encouraging tone, Dylan guides listeners through the importance of blood sugar control, the dangers of spikes, and actionable steps to optimize metabolic health and well-being. He also shares his personal product recommendations for better glycemic stability.
Key Discussion Points & Insights
1. The Problem of Blood Sugar Spikes
- Our natural cravings: Dylan explains that our brains are hardwired for sweet, energy-dense foods due to dopamine release. However, constant exposure to high-carb, high-sugar foods triggers unhealthy glucose surges.
- Prevalence: “Almost up to 90% of people are going to experience extremely high blood sugar spikes.” (06:00)
- The dangerous cycle: He breaks down how a spike leads to a crash, causing hunger, cravings, and contributing to metabolic dysfunction.
“It just sets up this really, really bad, damaging cycle.” (07:00)
2. Health Risks Associated with Spikes
- Increased risk for inflammation, heart disease, diabetes, and ultimately insulin resistance and weight gain.
- Chronic blood sugar spikes are described as “extremely toxic” to overall health.
“Too much sugar itself is extremely toxic to our body, and that creates metabolic dysfunction.” (08:00)
3. The 7 Signs You Have Blood Sugar Spikes (08:20–13:00)
Dylan details seven indicators:
- Feeling hungry soon after eating:
- Hunger within 90 minutes to two hours after a meal is a sign.
“That’s your ghrelin talking… It signals to us that we need to eat again. Not good. Not good at all.” (09:30)
- Cravings for sweets between meals:
- Classic symptom; the desire intensifies following a rapid glucose drop.
“It just repeats this entire hunger-craving cycle.” (10:15)
- Lack of focus/brain fog:
- High/unstable blood sugar impairs cognition and disrupts sleep.
- Energy dips:
- Daytime sleepiness and lethargy linked to post-meal crashes.
- Acne/skin breakouts:
- Fluctuating or high blood sugar increases inflammatory skin issues.
“When we have a flatter glucose curve, it means we’re gonna have less acne.” (12:10)
- Constant exhaustion:
- Mitochondrial slowdown due to glucose overload.
- Stubborn weight gain:
- Insulin release and fat storage are mentioned in detail.
“Most of the excess glucose from a high spike gets stored in our fat cells… then that puts us in a fat-storing mode.” (13:30)
4. How Diet Affects Blood Sugar Spikes (14:00–17:45)
- Low-carb/Keto/Paleo/Carnivore: Dylan acknowledges these diets reduce spikes but aren’t for everyone.
“I’m always going to favor lower carb, but...I don’t prefer going forever with cutting carbs completely out.” (15:15)
- The need for personalization: “It depends on the person… some require more, especially bodybuilders.”
5. Strategies to Manage Glucose Levels – Before You Eat (17:50–22:00)
-
Eat fiber before meals:
- Soluble fiber (from foods or supplements) slows glucose entry.
- Dylan recommends organic super fiber for digestive, metabolic, and even mood benefits.
“Your gut is considered the foundation for our health.” (18:20)
- Product highlight: Touchstone Essentials Organic Super Fiber.
- Benefits: Regularity, detox, cholesterol control.
-
Plant-based enzyme supplements:
- Dylan discusses Glucocontrol, describing his and his clients’ success with it.
“It’s all natural. We can reduce excess glucose, we can improve digestion from enzymes, supports your metabolic health.” (21:30)
6. Reducing Glucose Spikes After Eating (22:05–24:20)
- Post-meal movement:
- 10 to 15 minutes of walking after a meal quickly uses up circulating glucose.
“There’s no excuse to not go and move 10 to 15 minutes after you eat. It’s very, very, very minimal… it is something that I would highly, highly recommend.” (23:10)
7. Recap & Big-Picture Takeaways (24:25–29:30)
-
Summary of signs and fixes:
- Be wary of hunger after meals, cravings, energy dips, weight gain, skin trouble.
- Focus on flattening your glucose curve for long-term health.
-
Diet is key:
"Diet, diet, diet, diet. Training is very, very important. But you cannot outwork a bad diet. No matter what you do.” (27:50)
-
Distribution of health contributors:
- Diet: 75-80%
- Consistent training: 15-20%
- Supplements: 2-5%
-
Consistency is hard but vital:
- Adapting diet as you age is crucial, and recognizing its primary role in mood, energy, disease prevention.
8. Product Endorsements & Resources
- Dylan reaffirms his trust in Touchstone Essentials’ products:
- Organic Super Fiber
- Glucocontrol
- He offers special links and promises continued truthful guidance to listeners.
Notable Quotes & Memorable Moments
-
On blood sugar spikes:
“If you have one single spike in blood sugar after a meal,… we can see an increase in oxidative stress. What happens with oxidative stress? That can cause inflammation in our body.” (06:30)
-
On the difficulty but necessity of dietary discipline:
“I know it’s difficult, I know it’s not easy. But… understanding your diet, understanding your body is everything.” (28:30)
-
On the futility of hoping to out-train a bad diet:
“You can never in a million years outwork a bad diet. So always, always remember diet first.” (28:00)
Key Timestamps
- 06:00 – How common sugar spikes are and their neurological roots
- 08:20–13:00 – The seven signs of blood sugar spikes, explained
- 17:50 – Using fiber to flatten the glucose curve
- 21:30 – Plant-based enzymes and Glucocontrol supplement
- 23:10 – Post-meal walking: the simple, powerful solution
- 27:50 – The 75/15/5 rule: Diet, training, supplements
Final Takeaway
Dylan Gemelli empowers listeners with science-backed, commonsense tools for blood sugar mastery:
- Notice the signs of instability
- Take simple steps (fiber, movement, moderation)
- Prioritize diet above all else
- Use supplements as a helper, not a crutch
His main message: mastering blood sugar isn’t just about “dieting”—it’s about awareness, consistent habits, and understanding the huge ripple these choices have on every aspect of your health.
[End of Summary]