Eating food in the correct order can significantly reduce glucose spikes.
Engaging in physical activity after a meal can help regulate glucose levels.
Consuming vinegar before a meal can have a positive impact on glucose metabolism.
Recognizing the significance of health and its impact on overall well-being is crucial.
Deep dives
Hack 1: Eat food in the right order
Eating food in the correct order can significantly reduce glucose spikes. Simply eating the ingredients of a meal in a specific order can reduce the glucose spike of that meal by up to 75%, without changing the amount or type of food consumed. The right order is to start with vegetables, followed by proteins and fats, and end with starches and sugars. This order helps balance glucose levels and mitigates the negative effects of spikes.
Hack 2: Mindful movement after eating
Engaging in physical activity after a meal, such as taking a walk or doing light exercise, can help regulate glucose levels. This mindful movement helps your body utilize glucose effectively and prevents spikes and crashes in blood sugar. Incorporating movement into your routine post-meal is a simple yet effective way to balance glucose levels and support overall health.
Hack 3: Vinegar before meals
Consuming vinegar, such as apple cider vinegar, before a meal can have a positive impact on glucose metabolism. Studies have shown that vinegar can lower the glycemic response to food, resulting in less pronounced spikes in glucose levels. Adding a small amount of vinegar to your meal preparation or consuming it diluted in water before eating can help manage your glucose and optimize your metabolic response.
Hack 4: Understanding the importance of health
Recognizing the significance of health and its impact on overall well-being is crucial. Understanding the consequences of imbalanced glucose levels and the symptoms they cause motivates individuals to prioritize their health. By taking control of dietary habits and making changes to balance glucose levels, people can experience improvements in symptoms, energy levels, sleep, hormonal issues, skin conditions, and overall quality of life.
Importance of Eating Slowly and its Impact on Glucose Levels
Eating slowly can have a significant impact on glucose spikes. By taking time to eat and savor each bite, it allows the body to better regulate glucose levels and prevent sudden spikes. By incorporating a veggie starter at the beginning of a meal, it can have a more substantial impact on glucose than simply extending the time spent eating. Slowing down the rate of eating can be an effective strategy for managing glucose levels and promoting overall health.
The Fallacy of Counting Calories for Health and Weight Loss
Counting calories alone is an oversimplified approach to nutrition and health. Calories do not tell the whole story about the impact of a food on the body. Instead, focusing on balancing glucose levels and adopting healthy eating habits can have a more significant impact on overall health. By understanding how different foods affect glucose levels and using practical hacks to manage glucose spikes, individuals can improve their health without solely relying on calorie counting.
The Importance of a Savory Breakfast and Whole Fruit
Opting for a savory breakfast rather than a sweet one can help stabilize glucose levels throughout the day. Including protein and healthy fats in the morning meal can provide sustained energy and prevent spikes in glucose. While fruit is a healthy option, it is crucial to consume it in its whole form, as juices remove the protective fiber and deliver concentrated amounts of sugar to the body. Balancing glucose levels by choosing whole fruit and adding protein or fiber to sweet foods can help improve overall health and prevent energy crashes.
In this new episode Steven sits down with the French biochemist and bestselling author Jessie Inchauspé.
After an accident that resulted in Jessie breaking her back when she was 19 years old, Jessie became interested in the ways to achieve optimal health and wellbeing. Jessie followed this passion in her career, working as a product lead at the genetic health start up 23andMe. In 2019, Jessie started the @glucosegoddess instagram account, which shared data from her experiments with a continuous glucose monitor. These experiments looked at the impact that various foods had upon her glucose levels and the subsequent affects on her physical and mental health. In 2022, Jessie published her bestselling book, ‘Glucose Revolution’ (available to purchase here: https://bit.ly/3AFR4HR).
In this conversation Jessie and Steven discuss topics, such as:
The life changing accident that made Jessie realise the importance of good health
Why Jessie focused on glucose as a measurement for health
The impact that controlling your glucose can have upon your health and wellbeing
How out of control glucose levels can damage both your mental and physical health
The hacks that you can use to maintain steady glucose levels
Jessie is the author of the new book, ‘The Glucose Goddess Method’, which you can purchase here: https://bit.ly/41M9enc
