I heard it's lower in the morning so I'll try that, but how do I lower it to the optimal range? Add more carbs? Less fat? More protein? I wasn't starving or anything. I had food a few hours ago.

(I'm 6'1", about 190, and trying to lose about 20 lbs for triathlon race performance reasons. I know I'm not fat, just trying to slim down a bit and then I'll switch back to a normal diet).