10 Life-Changing Glucose Hacks: easy tricks that will change how you feel forever | Episode 3 of 18

Summary

This video outlines 10 hacks to help regulate glucose levels for improved health. It emphasizes eating vegetables first to reduce meal glucose spikes up to 75%, adding veggie starters for the same effect, and stopping calorie counting since calories don't indicate food quality. Other hacks include having savory breakfasts, treating all sugars equally as they all spike glucose, picking desserts over sweet snacks, using vinegar to slow carb breakdown, moving after meals to burn glucose, choosing savory snacks, and 'clothing' carbs with protein, fat and fiber to slow digestion.

Takeaways

• 😀 Eating veggies first in a meal can reduce the glucose spike by 75%
• 🌿 Add a veggie starter to meals to lower glucose spikes
• 🔬 Calories don't indicate what's actually in food or its health impact
• 🍳 Have a savory, not sweet, breakfast to stabilize energy and hunger
• 🍯 All sugars spike glucose equally - pick what you enjoy most
• 🍰 Eat sweets as dessert, not snacks, to minimize glucose spike impact
• 🥣 Vinegar before meals reduces carb spike up to 30%
• 🚶‍♀️ Move after eating to help muscles absorb excess blood glucose
• 🧀 If hungry between meals, choose a savory, not sweet snack
• 🌽 Add protein, fat or fiber to 'clothe' naked carbs and slow digestion

Q & A

What are glucose spikes and why are they bad for us?

Glucose spikes are large, rapid increases in blood sugar levels after eating. They are bad because they can cause symptoms like fatigue, sugar cravings, inflammation, and hormonal issues. They also inch us closer to developing type 2 diabetes.

What is the first hack for reducing glucose spikes from meals?

The first hack is to eat foods in the right order - eat vegetables first, then proteins and fats, and finally carbs. This can reduce the glucose spike from a meal by up to 75%.

What is a veggie starter?

A veggie starter is a vegetable dish you eat at the beginning of a meal. It should make up about 30% of the meal's volume. Veggie starters harness the power of fiber to slow digestion.

Why should we stop counting calories?

Calories don't indicate what is actually in the food. Two foods with equal calories can have very different effects on blood sugar and health. We should focus on food quality rather than just calories.

What are the guidelines for a savory breakfast?

A savory breakfast should be built around protein like eggs, Greek yogurt, nuts, or leftovers. It can have some fat and a small amount of carbs, but no added sugars except for small amounts of whole fruit.

When is the best time to eat sugary treats?

It's best to eat sugary treats as dessert after a full meal. This allows the food already in your stomach to slow digestion of the sugar, reducing its impact on blood sugar levels.

How does apple cider vinegar help with glucose spikes?

Vinegar contains acetic acid which slows the breakdown of carbs in the digestive system. This reduces how quickly carbs impact blood sugar levels after eating.

What's a simple movement hack to try after eating?

After a meal, do calf raises by lifting your heels up and down while keeping feet on the floor. This activates calf muscles to help soak up excess blood sugar.

Why should carbs be eaten with other macronutrients?

Eating carbs alone causes bigger glucose spikes. Adding protein, fat, and fiber helps slow digestion and reduces spikes. So 'put some clothing on' your carbs.

Where can I find recipes to help implement these hacks?

The video creator provides some free veggie starter and savory breakfast recipes to make it easier to put these hacks into practice. Check the video description.