Morning Microdose 812. Blood Sugar, Cortisol + The 30/30 Rule
Oct 3, 2025
In a spirited chat, Michelle Shapiro, a functional registered dietitian from NYC, dives into the intricate link between weight loss and emotional health. She shares the importance of a 30-gram protein breakfast for stabilizing blood sugar and curbing cravings throughout the day. Michelle also explains the 30/30 rule, combining protein and carbs for optimal morning energy. Plus, she discusses the dual nature of caffeine—its benefits for some and drawbacks for others—alongside fascinating insights on cortisol's role in food choices and emotions.
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Shoot For 30g Protein Per Meal
- Aim for ~30 grams of protein per meal as a helpful target for many people.
- Prioritize the protein-rich breakfast to help stabilize blood sugar for the day.
Protein Shapes Daily Blood Sugar Rhythm
- Protein slows sugar absorption and prevents sharp blood sugar spikes and crashes.
- A steady morning blood sugar pattern often carries through the rest of the day.
Use The 30/30 Rule After Waking
- Within 30 minutes of waking, eat 30g protein and ~30g carbs to steady cortisol and insulin.
- Use the 30/30 rule to signal your body you are not starving and reduce cortisol-driven sugar production.