Focus: Understanding glucose levels to improve overall health
Importance of Regulating Glucose
Glucose spikes cause various health issues: fatigue, sugar cravings, poor sleep, inflammation, hormonal issues (e.g., PCOS), increased risk of type 2 diabetes
Regulating glucose is foundational to improving overall health
The 10 Core Glucose Hacks
Hack 1: Eat Food in the Right Order
Order: Veggies first, then proteins/fats, then carbs (starches/sugars)
Benefit: Reduces glucose spikes by up to 75%
Reason: Fiber in veggies creates a protective mesh in intestines, slowing glucose absorption
Hack 2: Add a Veggie Starter
What: A plate of veggies (raw or cooked) at the start of lunch or dinner
Benefit: Reduces glucose spike and improves overall digestion
Portion: Veggie starter should be about 30% of the meal
Hack 3: Stop Counting Calories
Calories do not indicate nutritional content
Focus on eating foods that keep glucose levels steady
Example: Same calories, different effects on glucose and health
Hack 4: Have a Savory Breakfast
Avoid sweet breakfasts (cereal, fruit juice, granola)
Alternative: Protein-based breakfast (eggs, Greek yogurt, nuts, tofu, protein smoothie)
Benefit: Prevents glucose spikes and energy crashes, stabilizes hunger and energy throughout the day
Hack 5: All Sugars Are the Same
Types: Organic sugar, brown sugar, honey, maple syrup, agave syrup
All sugars contain glucose and fructose, causing spikes
Choose sugar based on taste, not health
Hack 6: Pick Desserts Over Sweet Snacks
Avoid eating sugar on an empty stomach or between meals
Better: Have sugar as dessert after meals to reduce glucose spike
Hack 7: The Vinegar Hack
Method: 1 tbsp vinegar in a glass of water before meals
Benefit: Reduces glucose spike by up to 30%
Alternative: Vinegar dressings or Anti-Spike formula (malberry extract, lemon peel extract, cinnamon, antioxidants)
Hack 8: Move After Eating
Move your body for 10 minutes after eating to help muscles burn glucose
Examples: Walking, cleaning, calf raises
Hack 9: Go Savory for Snacks
Avoid sugary snacks between meals
Alternative Savory Snacks: Soft-boiled egg, Greek yogurt, cheese on toast
Hack 10: Clothe Your Carbs
Concept: Add protein, fat, or fiber to carb-heavy foods to slow glucose absorption
Examples: Add Greek yogurt or almonds to chocolate cake
Conclusion
Main takeaway: Begin with any hack and gradually add others
Recap Available: PDF with the 10 hacks is available for easy reference
Community: Encouragement to share stories and progress