30 Simple Hacks to Lower Blood Sugar Fast

Summary

This video script offers a comprehensive guide for individuals with diabetes to manage their blood sugar levels effectively. It presents 30 simple yet impactful hacks, including dietary adjustments, exercise routines, and lifestyle changes, to prevent blood sugar spikes and maintain healthy levels. The speaker shares personal experiences and scientific insights, emphasizing the importance of consulting healthcare professionals while trying these strategies.

Takeaways

• 🚫 Avoiding high glycemic index foods like white bread, pasta, and potatoes can help control blood sugar spikes.
• 🌱 Incorporating more fiber into meals can slow down digestion and reduce blood sugar spikes.
• 🏃‍♂️ Regular exercise, especially full-body workouts, can significantly lower blood sugar levels and improve insulin sensitivity.
• 🍎 Eating simple meals consisting of one or two items can help better understand how different foods affect blood sugar and insulin needs.
• 💉 Proper carb counting and insulin dosing are crucial for managing blood sugar levels, especially for insulin-dependent diabetics.
• 🥗 Consuming a balanced diet with whole foods and minimally processed items can improve insulin sensitivity and overall health.
• 🥤 Drinking water before bed and upon waking can help maintain hydration, which is essential for the accuracy of continuous glucose monitor readings.
• ⏰ Time-restricted eating or intermittent fasting can improve insulin sensitivity and help manage blood sugar levels.
• 🥗 Adding protein to meals can provide a slow release of glucose, preventing sharp spikes from carb-heavy meals.
• 🌙 Getting a good night's sleep is crucial for maintaining stable blood sugar levels and preventing morning spikes.
• 🍲 Eating a savory breakfast, particularly one low in carbs and rich in fiber and protein, can help manage morning blood sugar levels.

Q & A

What are the main challenges people with diabetes face in managing their blood sugar levels?

People with diabetes often struggle with high morning blood sugar levels, blood sugar spikes after meals, and fluctuations throughout the day that can lead to feelings of being on a blood sugar roller coaster.

What is the significance of the dinner consumed the night before in managing morning blood sugar levels?

The type of dinner consumed can significantly impact morning blood sugar levels. Foods like pizza, which are high in carbohydrates and fat, can cause blood sugar to spike at night and remain elevated, leading to higher morning blood sugar. In contrast, a dinner rich in fiber and protein, like a quinoa salad with beans and vegetables, can help maintain stable blood sugar levels.

Why is the timing of dinner important for blood sugar management?

Eating dinner early, ideally before 7:00 p.m., can help maintain closer to normal blood sugar levels throughout the night and in the morning. This is because the body's metabolic processes are more aligned with earlier meals, and late-night eating can disrupt these processes, leading to elevated blood sugar.

How does regular exercise contribute to better blood sugar control?

Regular exercise increases insulin sensitivity, which helps the body use insulin more effectively. This can lead to lower morning blood sugar levels and overall better blood sugar control. Exercise types such as strength training, mobility training, and moderate cardio are recommended.

What is the impact of sleep quality on blood sugar levels?

Good quality sleep, ideally 7 to 8 hours per night, can help stabilize blood sugar levels. Disruptions in sleep, such as waking up in the middle of the night, can cause blood sugar to spike. Maintaining a consistent sleep schedule and good sleep hygiene is crucial for diabetes management.

How can monitoring blood sugar frequently and keeping a detailed journal help in managing diabetes?

Frequent blood sugar monitoring, ideally using a continuous glucose monitor (CGM), and keeping a detailed journal of food intake, medication, physical activity, and blood sugar levels can provide valuable insights into what factors affect blood sugar levels. This information can be used to adjust lifestyle and medication regimens for better blood sugar control.

What role does insulin play in managing morning blood sugar spikes, and how can it be optimized?

Insulin is crucial for regulating blood sugar levels. For those using insulin pumps or injections, adjusting the timing and dosage of insulin can help manage morning blood sugar spikes. For example, increasing the basal insulin dose during the early morning hours can help counteract the dawn phenomenon and prevent blood sugar from rising too high.

What is the effect of alcohol consumption on blood sugar levels, and how should it be approached?

Alcohol can initially lower blood sugar by diverting the liver's focus from releasing glucose to metabolizing alcohol. However, this effect can be dangerous if it leads to hypoglycemia, and long-term alcohol consumption can damage the liver. Therefore, moderation and careful consideration of the type of alcohol consumed are essential.

How can the consumption of apple cider vinegar potentially impact blood sugar levels?

Apple cider vinegar contains acetic acid, which can slow down the breakdown of food into glucose molecules, thereby reducing the rate at which glucose enters the bloodstream. This can help in managing post-meal blood sugar spikes, although individual responses may vary.

What is the significance of meal sequencing in managing blood sugar levels?

Eating foods in a specific order can influence blood sugar levels. Starting a meal with vegetables, followed by proteins and fats, and saving carbohydrates for last can help slow down the absorption of glucose, thereby reducing blood sugar spikes after meals.

Outlines

00:00

🍽️ Managing Morning Blood Sugar with Diet

The paragraph discusses the impact of dinner on morning blood sugar levels, emphasizing the importance of a balanced meal rich in protein and fiber to prevent overnight spikes. It details the speaker's personal experience with keto salads versus pizza and their respective effects on glucose levels. The summary of this paragraph highlights the 'blood sugar hack number 10' which is to eat a healthy, balanced dinner consisting primarily of whole foods to lower morning blood sugar.

05:02

🕘 Early Dinner for Better Glucose Control

This paragraph explores the relationship between the timing of dinner and morning blood sugar levels, suggesting that eating dinner before 7:00 p.m. can help maintain non-diabetic glucose levels. The speaker cites a study comparing glucose levels in two groups with different dinner times, reinforcing the benefits of early dinners. The summary emphasizes 'hack number nine' to eat dinner early and be cautious of late-night snacking.

10:04

💪 Exercise as a Natural Insulin Sensitivity Booster

The speaker shares their experiment with regular exercise to improve insulin sensitivity and lower blood sugar levels. They compare blood sugar levels following a workout to those without exercise, noting a significant decrease in fasting glucose after physical activity. The summary underscores the importance of regular exercise, including strength training, mobility, and cardio, as a non-pharmacological approach to managing diabetes.

15:06

🌙 Sleep Quality's Role in Glucose Regulation

This paragraph examines the effect of sleep quality on blood sugar levels, with the speaker noting that uninterrupted sleep helps maintain stable glucose levels. They recommend getting 7 to 8 hours of sleep and suggest strategies for better sleep, such as avoiding caffeine and screens before bed. The summary highlights 'hack number seven' which is to ensure a good night's sleep for optimal blood sugar control.

20:07

📈 Tracking and Analyzing Blood Sugar Patterns

The speaker describes the process of tracking blood sugar levels, diet, medication, physical activity, and overall well-being in a journal over six months. This method helped them understand the factors influencing morning blood sugar spikes. The summary introduces 'hack number six' which is to frequently check blood sugar levels, ideally using a continuous glucose monitor (CGM), and to keep a detailed journal for better blood sugar management.

25:08

💉 Insulin Optimization for Morning Spikes

The paragraph discusses the strategy of optimizing insulin dosage and timing to combat morning blood sugar spikes. The speaker shares their experience with an insulin pump and the benefits of increasing the basal insulin dose during specific hours. The summary explains the importance of understanding insulin's role in managing glucose and suggests adjusting insulin timing or dosage as 'hack number five'.

30:10

🥃 The Unexpected Effects of Alcohol on Blood Sugar

The speaker recounts their discovery of the impact of alcohol, specifically whiskey, on blood sugar levels. They found that alcohol consumption before bedtime led to lower morning glucose levels due to the liver's prioritization of metabolizing alcohol over releasing glucose. The summary presents 'hack number four' which involves the cautious use of alcohol to manage morning blood sugar, with a warning about potential risks.

35:11

💧 Hydration and Its Impact on Glucose Monitoring

This paragraph investigates the effects of hydration on blood sugar levels and the accuracy of continuous glucose monitor (CGM) readings. The speaker found no significant difference in blood sugar levels whether they drank extra water or not. However, they note studies that suggest dehydration can increase the risk of type 2 diabetes and affect CGM accuracy. The summary touches on the importance of staying hydrated as part of a comprehensive diabetes management plan.

40:11

☕ The Dilemma of Coffee and Blood Sugar

The speaker discusses the impact of coffee on blood sugar levels, particularly when consumed on an empty stomach. They found that coffee, despite having zero carbs, caused a spike in glucose levels in the morning. The summary recommends 'hack number three' which is to avoid drinking coffee first thing in the morning to prevent unnecessary blood sugar spikes.

45:12

🍎 Apple Cider Vinegar as a Natural血糖Reducer

The paragraph explores the potential of apple cider vinegar to lower fasting blood sugar levels and combat the dawn effect. The speaker references a study by the American Diabetes Association and shares their personal experiment with apple cider vinegar, which unfortunately did not yield the expected results. The summary presents 'hack number two' which is to consume apple cider vinegar before bedtime to manage morning blood sugar.

50:13

🏃‍♂️ Early Morning Exercise to Stabilize Blood Sugar

The speaker shares their discovery that engaging in physical activity immediately after waking up can prevent the early morning blood sugar spike. They found that a 45-minute run was effective in eliminating this spike. The summary highlights 'hack number one' which is to incorporate early morning exercise as a strategy to stabilize blood sugar levels.

Keywords

💡Blood Sugar

Blood sugar refers to the glucose levels in the bloodstream, which is a critical health indicator, especially for individuals with diabetes. In the video, managing blood sugar levels is the central theme, with various strategies discussed to maintain them within a healthy range. For instance, the script mentions 'morning blood sugar' and the impact of different meals and lifestyle choices on these levels.

💡Diabetes

Diabetes is a chronic condition characterized by high blood sugar levels due to the body's inability to produce or effectively use insulin. The video script frequently references different types of diabetes, such as type 1 and type 2, and provides hacks to manage blood sugar levels for those living with the condition. The term is used to contextualize the importance of the discussed strategies.

💡Insulin

Insulin is a hormone that regulates blood sugar levels by allowing glucose to enter cells. The script discusses the role of insulin in managing diabetes, emphasizing the need for insulin sensitivity and the use of external insulin injections for type 1 diabetics. It also mentions 'basal insulin' and how adjusting insulin doses can help control morning blood sugar spikes.

💡Glycemic Index (GI)

The glycemic index is a measure of how quickly a food raises blood sugar levels. Foods with a low GI cause a slower, more gradual rise in blood sugar. The video script advises choosing foods with a lower GI, such as raspberries, to help manage blood sugar levels. This concept is crucial for understanding how different foods impact diabetes management.

💡Fiber

Fiber is a type of carbohydrate that the body cannot digest, which can help slow the absorption of sugar and reduce blood sugar spikes. The script highlights the importance of fiber in meals, suggesting that foods rich in soluble fiber can aid in blood sugar control. Examples given include chia seeds and leafy greens.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between fasting periods and eating windows. The video script discusses how this approach can improve insulin sensitivity and make it easier to manage blood sugar levels. It is presented as one of the strategies to consider for better diabetes management.

💡Exercise

Exercise is mentioned in the script as a powerful tool for lowering blood sugar levels and improving insulin sensitivity. It is described as a way to help muscles use glucose for energy, thereby reducing blood sugar. The video contrasts high-intensity exercise, which can raise blood sugar due to stress hormones, with moderate activities like walking or swimming.

💡Protein

Protein is an essential nutrient that, while not immediately spiking blood sugar, can contribute to a slow release of glucose over time. The script advises adding protein to meals to balance blood sugar levels, with examples including legumes and lean meats. It is part of the broader discussion on meal composition and its impact on diabetes management.

💡Fats

Fats are described in the script as having a minimal direct impact on blood sugar but playing a crucial role in slowing down the digestion of carbohydrates, thus helping to stabilize blood sugar levels. Healthy fats, such as those found in avocados and nuts, are recommended, while saturated and trans fats are discouraged due to their negative effects on insulin sensitivity.

💡Carb Counting

Carb counting is the practice of tracking the amount of carbohydrates consumed in order to manage blood sugar levels, especially for insulin-dependent diabetics. The script emphasizes the importance of accurate carb counting and provides a detailed example of how to calculate net carbohydrates by subtracting fiber from total carbohydrates.

💡Dawn Phenomenon

The dawn phenomenon is a natural rise in blood sugar levels in the early morning hours due to the release of hormones like cortisol. The script discusses this phenomenon as a common cause of elevated morning blood sugar in diabetics and suggests strategies to manage it, such as adjusting insulin doses or checking blood sugar frequently.

Highlights

The video offers 10 simple hacks to lower blood sugar levels, particularly for those with diabetes.

A change in diet, specifically a healthy balanced dinner, can significantly affect morning blood sugar levels.

Consuming a dinner rich in fiber and protein, like a quinoa salad, can help maintain stable blood sugar levels overnight.

The timing of dinner is crucial; eating earlier in the evening can help keep blood sugar levels closer to normal.

Regular exercise can increase insulin sensitivity and lower morning blood sugar levels.

Getting adequate, uninterrupted sleep can prevent blood sugar spikes during the night and in the morning.

Dealing with the 'Dawn phenomenon' involves understanding the body's hormonal response and its impact on blood sugar.

Optimizing insulin dosage and timing can help combat early morning blood sugar spikes.

Alcohol, specifically whiskey, can temporarily lower blood sugar by diverting the liver's resources, but it's not a recommended long-term solution.

Drinking water before bed and upon waking can have a modest impact on blood sugar levels, and staying hydrated is essential for overall health.

Coffee, especially when consumed on an empty stomach, can cause a spike in blood sugar levels.

Apple cider vinegar before bedtime has been shown to reduce morning blood glucose levels, but individual results may vary.

Engaging in physical activity immediately after waking up can prevent the early morning blood sugar spike.

A specific breakfast called 'shakshuka' is recommended for maintaining stable blood sugar levels throughout the morning.

The video also discusses strategies for avoiding post-meal blood sugar spikes, emphasizing the importance of food combinations and timing.

The Glucose Goddess method suggests covering carbs with fat, protein, or fiber to reduce the impact on blood sugar levels.

Eating a savory breakfast rather than a sweet one can help manage blood sugar spikes after waking up.

Drinking coffee only after eating can prevent blood sugar spikes that occur when consumed on an empty stomach.

Eating food in the right order, starting with vegetables, can help manage blood sugar spikes after meals.

Slowing down meal consumption and taking breaks between courses can help manage blood sugar levels.

Performing 'solus push-ups' under the table can help avoid blood sugar spikes during meals.

Eating sweet foods only as a dessert after a balanced meal can reduce the impact on blood sugar levels.

Drinking vinegar before meals can help reduce the glucose spike caused by the meal.

Focusing on whole foods and avoiding ultra-processed foods can improve insulin sensitivity and blood sugar control.

Proper carb counting, including subtracting fiber from total carbs, is essential for accurate insulin dosing.

Time-restricted eating or intermittent fasting can improve insulin sensitivity and stabilize blood sugar levels.

Including protein in meals can provide a slow release of glucose and help balance blood sugar levels.

Adding healthy fats to meals can slow down the digestion of carbs and contribute to stable blood sugar levels.

Increasing fiber intake can help slow down the absorption of glucose and reduce blood sugar spikes.

Freezing and toasting bread or cooling cooked high-GI foods like pasta can reduce their impact on blood sugar levels.

Exercise is a powerful tool for lowering blood sugar levels and improving insulin sensitivity.

Eating smaller portions can help manage blood sugar levels and reduce the risk of carb counting errors.

Eating simple meals and keeping a detailed journal can help understand the body's response to different foods and improve blood sugar management.

Transcripts

do you want to bring your blood sugar

down quickly and keep it at non-diabetic

levels it's not complicated no matter if

you live with type 1 type two or any

other form of diabetes but I get it if

you clicked on this video you might be

struggling right now your blood sugar

might already be elevated early in the

morning when you wake up or your blood

sugar might Spike too high after you eat

a meal or you might be at a blood sugar

loller coaster spiking too high and

crashing too low throughout the day but

don't worry each of these three problems

can be eliminated in fact in this video

I'm going to teach you 10 simple hacks

to fix each of these problems so 30

blood sugar hacks in total but let's

take it step by step and focus on

lowering your morning blood sugar first

as always talk to your Healthcare

professional first to see if these hacks

might work for you wouldn't it be great

to wake up with a fasting blood sugar

like this every day if you've ever felt

desperate about your high morning

glucose levels you're not alone I've

been right there with you but just

recently something changed that turned

my Des insiration into hope I think I

found a way to bring my morning glucose

from diabetic levels to non-diabetic

levels for good I also discovered a

delicious breakfast meal that doesn't

Spike my blood sugar this is so good

over the past 6 month I dedicated every

single day of my life to unring the

mysteries of My fasting blood sugar

levels I paid close attention to

everything I do everything I eat and how

I can optimize my daily routine and

medication regimen I was simply trying

to find way ways to hack my own body to

bring my morning glucose down and guess

what it's been a GameChanger for me I

came up with 10 blood sugar hacks that

you should absolutely consider if you're

really trying to fix your morning

glucose starting with blood sugar hack

number 10 and this one really surprised

me I found out that my morning blood

sugar level very much depends on what I

eat the night before when I eat pizza

for dinner it will Spike my blood sugar

at night and the glucose will remain

elevated leading to a higher morning

blood sugar than what I would like to

see but but when I eat kinoa salad for

dinner with beans corn lots of

vegetables and olives my blood sugar

only goes up slightly after dinner and

then it goes back down and My fasting

glucose is perfect now the reason for

that is that pizza is rich in

carbohydrates but also loaded with fat

the carbs Spike my blood sugar and the

fats will keep it elevated for up to 12

hours on the other hand the kinoa salot

is rich in fiber and protein and

relatively low in fat the carbs from the

kinoa and be raise my blood sugar just a

bit but the fiber and protein ensures a

slower release of glucose and lower

glucose overnight and in the morning so

my heck number 10 to lower morning blood

sugar is eating a healthy balanced

dinner consisting primarily of Whole

Foods riching both protein and fiber now

it is perfectly fine to include both

carbs and fat but as you could see I get

much better results with complex

carbohydrates things like kinoa lentil

or chickpea and healthy fats things like

avocado Greek yogurt or extra virgin

olive oil on this screen you can see a

full list of foods that will make a

perfect addition to your dinner plate

moving on to my next hack for fixing

morning blood glucose I would have never

believed that this one really makes a

difference but during my 6 months

experiment I learned that it really does

it also has to do with dinner but this

time it's not about what you eat for

dinner but when you eat dinner when I

ate my dinner after 8:00 p.m. my blood

sugar was slightly elevated throughout

the night and in the morning but when I

ate my dinner before 700 p.m. my blood

sugar stayed closer to normal

non-diabetic levels the difference is

clearly visible in this grass now you

might say okay Tom this works for you

but it might not work for everyone okay

fair point but I even deeper and

I found a study where researchers

compared the glucose levels of two

groups of patients one group ate dinner

at 6:00 p.m. the other group ate dinner

at 9:00 p.m. now both groups ate exactly

the same food of course and the result

was that the group that ate dinner

earlier not only had lower morning

glucose but lower glucose levels

throughout the entire following day so

my hack number nine is really simple eat

your dinner early ideally before 700

p.m. but the only thing we need to be

careful about with this approach is late

night snacking because it doesn't matter

when you eat dinner if you Hoover a bag

of chips on the couch while watching TV

after that if you really need that late

night snack try to keep it healthy

things like olives or nuts in their

natural form or veggie sticks with humus

are much better options that way you're

much more likely to lower your blood

glucose levels in the morning back to

normal but before we talk about more

hacks let's talk about what normal

glucose actually is a normal fasting

blood glucose level for someone without

diabetes is 70 to 99 Mig per deciliter

fasting blood glucose levels between 100

and 125 Mig per deciliter usually means

that you have pre-diabetes and fasting

blood glucose level 126 Mig per decil or

higher usually means you have diabetes

but even after you've been diagnosed

with diabetes it is still possible to

achieve those normal glucose levels most

of the time and that's exactly what I

was able to do during this six-month

experiment the next thing that helped me

get there was regular exercise wait

don't click away I know you've heard

that before but let me explain exercise

is like a magic pill that will make you

more insulin sensitive and that will

ultimately bring your morning blood

sugar down look at this during my six

month experiment I compared my blood

sugar levels at night and in the morning

following a workout these are in blue

and I compared them with nights and

mornings that didn't follow the workout

these are in red the average fasting

blood sugar on days following the

workout was 95 and the average fasting

blood sugar on days that didn't follow a

workout was 115 I could clearly see the

positive impact that physical activity

had on my blood sugar levels now

exercise just like Whole Food's diet are

often underestimated because they don't

bring the immediate results like some

medications do but the kind of physical

activity I've been doing over the past 6

months is a combination of strength

training Mobility training and Zone to

cardio I think these kinds of exercise

are the best to help me feel good and

improve my insulin sensitivity and I

tried my best to do some kind of

exercise for about 60 Minutes at least

four times a week but really any kind of

physical activity you can squeeze in

your schedule is worth it no matter if

you live with type 1 type two l or any

other sort of diabetes when you exercise

regularly eat healthy and stay patient

you will see improvements to not only

your morning glucose levels but to your

overall glucose levels and it will come

sooner than you think and there is one

more major benefit to this approach

because as you become more insulin

sensitive your blood sugar will become

more predictable and this will make it

much more easier to manage your diabetes

and your blood sugar in the long run

moving on to hack number seven on how to

fix your morning glucose this one is a

lot easier than exercise trust me but

for me it was the most surprising thing

that I found out during my experiment on

most nights I managed to get more than 7

hours of good quality uninterrupted

sleep you can see that during those

nights my blood sugar stayed fairly

stable and My fasting glucose in the

morning is perfect but when I got to bed

late or when I woke up in the middle of

the night and couldn't fall asleep again

my glucose spiked during night time

which led to an elevated morning blood

sugar so my heck number seven get a good

night sleep I personally try to sleep

about 7 to 8 hours a day and I try to go

to bed early ideally around 900 p.m. or

9:30 p.m. because there are many studies

that show that the best quality sleep we

can get is before midnight and this

works really well especially on those

days when I do some kind of physical

activity because that activity makes me

tired and I fall asleep early really

easily other things that help me get

good quality sleep are avoiding

caffeinated drinks in the afternoon or

evening not staring at any screen for

about half an hour before I go to bed

and sleeping in a room with relatively

low temperature let's move to another

heck to lower morning blood sugar you

see a common cause of elevated morning

glucose that many diabetics struggle

with is Dawn phenomenon between 3:00

a.m. and 8:00 a.m. our body releases

cortisol and growth hormone these

hormones signal your liver to make

glucose now the glucose is supposed to

provide energy to help wake you up but

it also spikes your blood sugar and

that's kind of a problem if you're a

diabetic thankfully there are ways to

deal with Dawn phenomenon and we're

going to get to them in a second but

first we need to find out if dawn

phenomenon is really the driving force

of your elevated morning blood sugar or

if it's something else and the only way

you can really find it out is by

pricking your finger and checking your

blood sugar every 2 hours throughout the

night and throughout the morning or

wearing a continuous glucose monitor

which collects the blood sugar data for

you and that's exactly what I've been

doing every night over the past 6 months

I kept a journal where I tracked my

blood sugar numbers and took notes of

what I ate what medications I took what

physical activity did and how I felt

once a week I analyzed all the data in

my journal and this was the game changer

after a few months I finally really

started to understand what's causing my

blood sugar in the morning being

elevated just for the record hack number

six check your blood sugar frequently

ideally using a CGM and keep a detailed

Journal moving on to the next hack to

lower morning blood sugar this one was

really big for me and it's optimizing

insulin I know that most of you watching

need to in inject insulin externally but

even if you don't it's super important

to understand how insulin works and how

it can help you fight that morning blood

sugar remember we talked about

liver making more glucose early in the

morning and raising our blood sugar what

happens next in a non-diabetic body is

that pancreas responds and releases

insulin to regulate your blood sugar but

if you live with diabetes we have a

problem because your pancreas either

doesn't make any insulin or your body is

not able to use that insulin effectively

and your blood sugar remain remains

elevated now a simple solution to that

is to inject the right amount of insulin

at the right time to sort of imitate

what's happening in the healthy body now

I said it's simple but it's not easy

during my six months experiment I

discovered that my blood sugar always

starts spiking around 6:00 a.m. which is

when I usually get up and it continues

spiking until about 9:00 a.m. a great

example of dawn effect in action but I

wanted to get rid of that Spike and

because I use insulin pump what I did

was simp I increased my basil insulin

dose between 3:30 a.m. and 7:30 a.m. and

this helped me to eliminate about 80% of

that Spike see the difference between

the blue line and the red line now I

understand that not all of you take

insulin externally and not all of you

have access or want to use an insulin

pump but there are other things you can

do the key thing I like to focus on is

reducing insulin resistance and

improving insulin sensitivity with

regular exercise and healthy diet but if

you are on multiple daily injections and

take take basil insulin like lantis trba

levir or too and struggle with an early

morning Spike you might need to increase

that long-lasting insulin dose as well

or change the timing when you take that

longlasting insulin to get the optimal

effect some people need to take their

long lasting insulin before they go to

bed some in the morning and some even

split the dose and take portion of it at

different times of day but before you

make any changes please keep in mind

there is no one size fits all solution

so carefully analyze your blood sugar

Trends and discuss your treatment with a

medical professional now here is the

shocking Discovery I made about my blood

sugar during the experiment on 95% of

the nights I didn't drink any alcohol

here you can see how my average glucose

craft looked on those nights without

alcohol the morning blood sugar was not

always perfect but it was okay but on

several nights I decided to drink a

couple shots of whiskey for the sake of

this experiment and something really

interesting happened I noticed that my

blood sugar started dropping between 3:

and 4:00 a.m. and I I woke up with a

non-diabetic morning blood sugar every

time after drinking the whiskey the

impact of alcohol is clearly noticeable

in this craft so is hack number four

drinking a couple shots of whiskey

before bedtime well that's really up to

you but let me explain what whiskey does

and what other kinds of alcohol do to

our blood sugar and we need to talk

about liver again because as you

mentioned earlier in this video liver

releases glucose in early morning hours

and this glucose spikes our blood sugar

but another function of liver is to

break down Al alcohol so it can go away

from our body now the liver is not good

at multitasking and apparently it

chooses to metabolize alcohol over

releasing glucose and that's why my

blood sugar not only didn't spike in the

early mornings after drinking but it

actually dropped even lower now this can

look as a good thing at first but it can

easily turn into a bad thing if you

drink too much your blood sugar might

drop too low while you're sleep and if

you drink too often the alcohol will

destroy your liver over time another

thing to be careful about is that not

every alcohol is is created equal drinks

like whiskey bodka or dry wine have zero

or very little carbs and they will not

spike your blood sugar but peer or sweet

cocktails with added sugar are full of

carves and they might spike your blood

sugar to the Moon as you can see in this

chart now you're probably going to agree

with me when I say that drinking alcohol

excessively is not a good long-term plan

to reduce your morning blood sugar but

what about water coffee or other drinks

can they help let's have a look right

now and please don't skip this part

because the last drink I'm going to talk

about might become a game changer for

you during my six-month experiment I

drank a big glass of water before going

to bed and another big glass of water

right after I woke up I did that every

other day and here is my average blood

sugar graph from those days when I did

drink water you can see that my average

fasting blood sugar was 107 and my

average blood sugar 2 hours after eating

breakfast was 140 on the days when I did

not drink the extra water my average

blood sugar graph was not very different

in fact my average f fasting blood sugar

was actually slightly better only 105

and my average blood sugar 2 hours after

eating breakfast was slightly worse 143

so drinking extra water didn't make a

big difference for me but there have

been studies done which showed that not

drinking enough water can lead to

increased risk of type 2 diabetes so

watch out for that it is also important

to stay hydrated anytime you're using a

continuous glucose monitors because the

accuracy of CGM readings can be

negatively impacted and they might be

off whenever you are dehydrated now one

drink that impacts my blood sugar the

most is coffee I used to start my day

with a cup of coffee but I don't do that

anymore and here is why I compared my

morning blood sugar levels on the

mornings when I didn't drink any coffee

in blue and on the mornings when I drank

coffee as the first thing after waking

up these are in red although coffee has

zero carbs we can see a clear spike in

the average blood sugar caused by the

coffee a cup of coffee spikes my blood

sugar by about 30 to 40 mg per deciliter

when I drink it it first thing in the

morning but interestingly when I drink

coffee a little bit later in the morning

on the days like today it almost doesn't

Spike my blood sugar at all and that's

why my hack number three to lower

morning blood sugar is don't drink

coffee first thing in the morning it

won't necessarily help you to lower

fasting blood sugar but it will help you

to avoid the spike after you're getting

up and here is another tip for a drink

this one has been proved by many studies

to lower fasting blood sugar apple cider

vinegar in an American Diabetes

Association study they compared two

groups of diabetics one group consumed 2

tablespoons of apple cider vinegar

before bedtime the other did not the

group that did take the vinegar saw a 4

to 6% reduction in their morning blood

glucose levels and it certainly did help

them fight the dawn effect of course

when I saw these results I immediately

decided to include ACV or apple cider

vinegar to my experiment here are the

results in blue you can see my average

blood sugar levels at night and in the

morning following a shot of vinegar

before for bed and in red are my average

blood sugar levels at night and in the

morning without the vinegar there is

literally no difference so apple cider

vinegar didn't work for me but the next

thing I'm going to talk about did work

and this next hack might be super

helpful especially for those of you who

wake up with non-diabetic blood sugar

but struggle with a blood sugar Spike

right after you get up remember I told

you earlier in this video that my blood

sugar always starts spiking around 6:00

a.m. and it continues to spike until

about 9:00 a.m. I also mentioned that

when I increased my insulin it helped me

eliminate about 80% of that Spike I'm

simply more insulin resistant early in

the morning and that's why I typically

need more insulin during that time and

from my experience most diabetics have

the exact same problem but during my

six-month experiment I realized that

increasing insulin is not the only way

to deal with this another way to avoid

that early morning Spike was going for a

run or doing a workout early in the

morning right after I woke up look at

that on on the days I went for a 45

minute run between 6:00 and 7:00 a.m. I

was able to completely eliminate the

early morning Spike I was actually able

to bring my blood sugar slightly lower

but now moving on to my absolute

favorite hack on how to fix morning

glucose levels and that's my secret

breakfast this breakfast is low in carbs

high in fiber and rich in both proteins

and healthy fats it's called shakshuka

and it's a Savory Masterpiece full of

flavor to make it I use extra virgin

olive oil and gently simmer a medium

sized onion and a mediumsized bell

pepper after about 5 minutes I add my

spices a few glass of garlic ground

cumin paprika and chili after another

couple minutes I add a few ripe Tomatoes

or a small can of peeled tomatoes and

cook the mixture for several more

minutes until all the flavors connect at

this point I'm adding chopped cilantro

giving the mixture another stir and

adding three eggs in these little Wells

I'm going to cook everything covered for

about 5 more minutes because I want my

eggs to be poed but not fully cooked and

voila it's done you can garnish

everything with some more cilantro and

parsley and just enjoy the delicious

healthy breakfast guys and girls I

guarantee you will love this breakfast

it will satisfy your taste butts and it

will keep your blood sugar in check but

I have 10 more hacks for you that will

help you avoid that postmeal blood sugar

Spike regardless of what you eat so

let's have a look at them right now

wouldn't it be great to be able to eat

everything we love and don't struggle

with massive post meal blood sugar

spikes well Jesse AKA glucose goddess

claims that she found a way how anyone

can do it you just need to follow her 10

easy blood sugar hacks actually Jesse

says that you don't even have to follow

all 10 of these hacks just pick the ones

that work for you incorporate them in

your daily routine and get rid of that

blood sugar roller coaster the only

problem is Jesse doesn't have diabetes

these hacks work for her but will they

actually work for someone living with

type one or type two diabetes like you

or me let's find out and let me be

completely honest with you blood sugar

spikes after meal has always been

something I struggled with big time and

I still do although I have my diabetes

under control I'm not perfect and there

are days when my glucose spikes quickly

to 200 or even 250 and only after that

it goes back down and these big blood

glucose fluctuation usually leave me

tired low energy and feeling not so

great overall so when I heard about

Jesse's hacks I really had to try them

out and see for myself if they actually

work for a diabetic let me show you what

I found out let's start with blood sugar

hack number 10 don't eat naked carbs a

naked carb is any carbohydrate rich food

that is eaten in isolation like toast

with Jam a rice cake or fruit juice

these are the worst things you can eat

they are pure starches and sugar often

heavily processed and they will spike

your blood sugar to the moon when when I

eat just one slice of toast with jam it

takes me from 100 which is a healthy

blood sugar to 250 and even if I give

myself insulin with that toast because

I'm an insulin dependent diabetic that

toast will still take me from 100 to 220

before my blood sugar starts going back

down and that's why I completely agree

with Jesse on this one avoiding naked

carbs really helps to reduce the

postmeal blood sugar spikes but what can

we do to still be able to eat those cars

well you need to keep watching because

all the remaining hacks in this video

will help you find the answer to this

question for you heck number nine to

avoid big blood sugar spikes after meal

put some clothing on your carbs when

you're eating starches or sugar glucose

goddess recommend to always cover them

with some fat protein or Fiber and here

are a few examples of what you can do if

you really need to eat that chocolate

cake put a big spoon of Greek yogurt on

it if you really need to eat that slice

of bread make an avocado toast or a

smoked salmon toast if you really need

that white rice or noodles from that

Asian restaurant order some steamed

broccoli or green beans with it and for

the main course go for anything that's

not too sweet because that sweet taste

is usually achieved by adding refined

sugar of some kind and if you want to

eat some fresh fruits eat whole fruits

and add some chia seed pudding chia

seeds are full of fiber if you put

clothing on your carbs like this the

glucose will get to the bloodstream

slower and your blood sugar Spike will

be slower and less significant as well

when I was testing this hack I really

saw about 20% Improvement in that blood

sugar Spike whenever I dressed my carbs

the way I just explained so I agree with

Jesse on this one too but please be

careful don't overrate this hack putting

clothing on your carbs is great tip but

it works best in combination with all

the other hacks in this video moving on

to hack number eight eat a savory

breakfast not a sweet one according to

the glucose goddess method you should

never eat anything sweet in the morning

and always go for fat-based or

protein-based foods for the breakfast so

replace a pancake with an omelet you

don't need to spread jam on that bread

replace it with peanut butter and so on

I attended the American Diabetes

Association conference in San Diego last

week and finally enough there was not a

lot of healthy options in the hotel

where I was staying and because I was

testing these hacks I ended up eating a

Savory breakfast from the buffet most of

those days a boiled egg two slices of

smoked salmon avocado toast I completely

avoided all the breakfast cereals

granolas pastry and cakes and it worked

really well my blood sugar didn't Spike

to more than 150 on any of those days

although I finished my breakfast with a

bowl of Greek yogurt with fresh

blackberries Jesse doesn't recommend

eating food for breakfast though but she

does allow it as long as you stick to

whole food options and eat it at the end

of your breakfast meal just like I did

with the blackberries according to her

method you should always eat the fruit

in the same form you can find it in

nature so no jams no juices and no

smoothies and it makes sense because

most of these whole fruits are loaded

with fiber which slows down the blood

sugar Spike on the other hand if you

drink just a small glass of apple juice

you're basically eating all the sugar

from two apples in just 5 Seconds that

Sugar gets in your bloodstream within a

few minutes and your blood sugar spikes

like crazy I did that once during the

conference just to test it and when I

did that although I took insulin for

that apple juice my blood sugar spiked

to 240 so Savory breakfast is another

great Hack That does work for diabetics

to lower that blood sugar Spike after

meal if you feel that you're more

insulin resistant in the morning you

could definitely try that out but moving

on to the glucose goddess hack number

seven to avoid big blood sugar spikes

drink coffee only after you eat avoid

coffee on empty stomach coffee is very

sneaky although it has zero carbs when I

drink black coffee in the morning it

spikes my blood sugar quite a bit the

caffeine in coffee causes our body to

produce certain stimulating hormones

including adrenaline and this can raise

blood sugar the interesting thing is

that when I drink coffee later in my day

it usually doesn't Spike my blood sugar

at all and that's why I completely agree

with Jesse on this one don't drink

coffee on an empty stomach especially

not in the morning moving on to hack

number six which is super powerful and

not a lot of people actually know this

eat food in the right order there have

been studies done that showed that this

hack eating Foods in the right order can

reduce your blood sugar Spike from that

meal by

75% now from my experience this is

heavily overrated I've never seen a

75% lower hike from a meal just by

changing the sequence in which I eat

that meal but I have seen about 20 to

30% improvements if I eat my Foods in

the right order so here is what you want

to do always eat veggies first proteins

and fats second and any starches and

sugars must go last if you're having

pasta with fish broccoli avocado and

cookies for example start with the

broccoli then eat the avocado and fish

and leave the p pasta and the cookie at

the end now it's not always practical to

do exactly this because most of the time

a meal is combined from all these

components but when you're in a

restaurant for example they usually give

you bread on the table before they bring

the main meal that bread is almost

always heavily processed stripped out of

all the fiber the starch from that bread

gets to your bloodstream very fast so if

you don't want your blood sugar to

explode don't eat that bread at the

beginning get a portion of veggies or a

salad with some olive oil and vinegar

instead this is by far the best

appetizer you can have to avoid a big

blood sugar Spike from that main meal

whatever it is veggies are full of fiber

and that fiber just like the fiber in

the chia seeds which I absolutely love

will cause that the glucose molecules

will not be able to make their way to

your bloodstream as much and as quickly

the glucose goddess recommends to add

some olive oil vinegar or even cheese to

dress those vegetables to make them

taste good and to avoid you feeling low

energy a few hours after you eat the

meal and by the way the fat in the olive

oil as well as vinegar acts as another

shield to protect you from a big blood

sugar Spike more about vinegar in a

second let's conclude on hack six first

I completely agree on this one too meal

sequencing does matter if you live with

diabetes but again please don't override

this hack eating food in the right order

is not always enough it's best to

combine this hack with all the other

hacks in this video moving on to hack

number five to reduce blood sugar spikes

after meal eat slower and make breaks

between meals for a secret exercise this

hack can make a difference especially

when you go for a meal to a fancy

restaurant and you know you'll be eating

a menu full of carbs that will consist

of multiple courses appetizer main

course or even two main courses and a

dessert the slower you eat and the

longer breaks you make between the

individual courses the slower your blood

sugar will Spike you can always ask the

waiter to allow for a break between the

starter and the main course and then for

another break between the main course

and the dessert for someone like me who

is insulin dependent and need to inject

premal insulin eating slower and making

breaks is really powerful because I

allow for some time for that insulin to

kick in and it can more effectively deal

with those carbs that would normally

spike my blood sugars so this hack works

really well for insulin dependent

diabetics in my opinion but I have to be

honest with you I think that for those

who are not insulin dependent this hack

is not very powerful unless you combine

it with a secret exercise you can do

this exercise under the table while

sitting and Jesse mentioned this

exercise in one of her recent interviews

I actually made the video about this

exercise a few weeks ago too the

exercise is called a Solus push-up and

here is how you do it just sit at the

table with your knees at a 90° angle

raise your heels as high as you can get

it off the floor hold it really tightly

for one or two seconds and then lower it

back down and repeat the toes should be

touching the floor for the whole time I

totally agree with Jesse on this one too

Solus push-up is such a powerful

exercise to avoid that blood sugar Spike

from the meal or even to bring your

blood sugars down when you need to I did

an experiment and I tried this exercise

for 10 minutes it lowered my blood sugar

from 148 to 139 when I increased the

time from 10 to 20 minutes it lowered my

blood sugar even more by 23 mg per

deciliter and when I did this exercise

for 30 minutes it lowered my blood sugar

by 38 Mig per decil and the best thing

about this exercise is that you can do

it even in a restaurant under the table

and no one will really notice moving on

to hack number four eat sweet things

only as a desert sweet food is not

forbidden under the glucose goddess

method Jesse actually encourages people

to eat everything they love and

following these hacks to avoid those

blood sugar spikes she actually admits

that she loves sweets and she

specifically mentioned a chocolate cake

in her recent interview as her favorite

but her rule is to eat the cake or any

other sweet things like whole fruit as a

dessert after a balanced meal that has

some Fiber some protein and some healthy

fats in it and as a diabetic myself I

really love this approach I hate when

someone who doesn't have diabetes tells

people living with diabetes you're not

allowed to eat that because you have

diabetes what we're allowed to eat

whatever we want now I would probably

not go for a chocolate cake because I'm

not a big fan of processed foods but I

like to have some sweet fruits like

mango pineapple or banana and these have

pretty high glycemic index meaning if

you eat them especially on empty stomach

they will spike your blood sugar very

fast but if you eat them after a

balanced meal and cover those carbs with

Greek yogurt some nuts or chia seeds

pudding which is my absolute favorite

dessert you can reduce that blood sugar

Spike at least by a half it really does

make a difference all right moving on to

heck number three to avoid big postmeal

blood sugar spikes drink vinegar before

you eat Jesse claims and that's based on

scientific studies that if we have one

spoon of vinegar mixed in a glass of

water before the meal it can reduce the

glucose Spike from that meal by 30% and

also reduce the insulin Spike by 20% if

your body still produce insulin that is

because mine doesn't produce any insulin

I'm a type 1 diabetic now the reason why

vinegar is so helpful is that it

contains acidic acid which slows down

how quickly food breaks down into

glucose molecules and so the glucose

molecules don't go into our Liv stream

that fast Jesse also said is that the

acidic acid tells the muscles to

basically soak that glucose from our

bloodstream when it arrives there and

that's why vinegar should have such a

positive impact on the blood sugar

levels of course you don't need to drink

vinegar on its own you can include it in

your salad dressing which will also get

that fiber in your body and I approve of

this hack as well from my experience

vinegar doesn't really reduce my glucose

Spike by 30% but I've definitely seen

like 10 to 15% reduction in in that

blood sugar Spike so again this combined

with the other hacks is getting really

powerful moving on to hack number two

stop counting calories I'm not joking

Jesse doesn't really want you to think

of food in calories it's because

calories don't tell us anything about

what's actually in the food calories

also don't tell us anything about how we

will feed after eating certain Food

they'll tell us nothing about how the

food will impact our physical health

mental health and glucose levels and I

kind of agree I look at calories but

they are not really that important to me

there can be two different people eating

the exact same amount of calories a day

one person eating Whole Foods and the

other person eating fast food the person

eating fast food will have a lot more

blood sugar spikes they will have more

Cravings they might be more exhausted

not sleeping as well or even have mental

health issues now if you are trying to

lose weight of course it might be

helpful to still count calories while

eating healthy but let's be honest

living with diabetes we already have to

count carbs we need to calculate the

insulin dose we need to do so many

things do you really want to count

calories for the rest of your life on

top of all this I don't moving on to the

glucose goddess hack number one this one

is really powerful again and after that

I will share a hack of my own too which

I think is super important especially

for people with diabetes who are trying

to reduce that postmeal blood sugar

Spike but first Jesse heck number one

which is move after you eat it doesn't

matter what you do just get moving you

can go for a walk clean your apartment

play with a dog go to a gym do some

Solus pushup Jess is coming up with all

these suggestions just don't crash on

that sofa although it might feel

tempting after a good meal when you get

moving you will simply not allow your

blood sugars to spike because your

muscles will be taking away that Sugar

from your blood and that's why this is

so powerful again I completely agree

with this hack it's really effective for

us living with diabetes as well but

there is something that can be even more

effective for insulin dependent

diabetics and that is my bonus hack pre-

bolusing let me explain what it means

and how you can do it just look at your

blood sugar line on your continuous

glucose monitor and think of this line

as a rope whenever you eat and those

carbohydrates enter the bloodstream they

start pulling this rope up and your

blood sugar is rising insulin as well as

all other hacks we talked about today

pull that rope down the problem is that

most of the time people inject insulin

and start eating right away and when

they do that the carbs typically get

into the bloodstream much faster than

the insulin and the blood sugar spikes

by the time the insulin kicks in the

blood sugar is already too high and if

that happens to you all the time you

might want to inject your insulin 10

minutes before you eat or even 20

minutes before you eat the exact timing

really depends on what kind of insulin

you use what kind of food you eat and

how many of the other hacks in this

video you are doing quite honestly the

perfect timing might be different for

different people you should definitely

talk to your Healthcare professional and

maybe even experiment a bit to find The

Sweet Spot that's right if you take any

medication don't go too crazy don't

Implement all these hacks at once take

it step by step because you don't want

your blood sugar drop too low too fast

now while your doctor is ultimately

responsible for your medication for your

treatment it's worth noting that most

doctors don't have real life experience

living with diabetes they don't suffer

from this disease and that's why in the

next segment I'm going to show you 10

more blood sugar hacks that your doctor

probably doesn't know I lived with

diabetes for 35 years and these hacks

helped me bring my average blood sugar

from 350 all the way to 110 and my hba1c

went from 13.3% all the way to 5.5%

which was the result I got during my

last hba1c test starting with blood

sugar hack number 10 that your doctor

probably didn't tell you about you know

doctors are fantastic at many things but

they're not nutritionists they might not

fully understand how different foods

impact not only your blood sugar but

also your insulin sensitivity no matter

if you live with type one type two

pre-diabetes or any other form of

diabetes or even if you're a completely

healthy person we all have one thing in

common whenever we eat carbs our blood

sugar goes up it's completely natural

but did you know that not all carbs are

created the same different carbs are

doing different things to our blood

sugar I'm talking good carbs and bad

carbs take raspberries and oranges for

instance a small portion of each has

exactly 12 G they're both healthy but

one of these two options is better for

your blood sugar do you know which one

yes it's raspberries but wait so how can

we tell which foods are good and which

foods are bad when it comes to blood

sugar SP spikes well we need to look at

something called glycemic index in our

example average rasberries have a

glycemic index of 24 while an average

Orange has a glycemic index or GI of 35

foods that rank lower on the GI scale

like the rasberries we talked about

Spike blood sugar slower than the foods

who rank higher on the GI scale so my

hack number 10 is pick foods with lower

glycemic index whenever you can now

please don't get me wrong I'm not saying

orange is are bad for you and you should

never eat them again trust me there are

much worse things you can eat than

oranges what I am saying is that you

might want to create a little cheat

sheet with GIS of the foods that you eat

most often put it on your fridge or save

it on your phone this kind of cheat

sheet might help you choose the better

cars with lower GI next time you're

about to eat a snack or go grocery

shopping now if you like to eat foods

with high GI like potatoes pasta or

bread don't worry there are some

Advanced hacks you can can do to still

be able to eat those and not have your

blood sugar Spike too fast I'm going to

talk about these Advanced hacks a bit

later so keep watching here comes

another blood sugar hack that your

doctor probably didn't mention to you

this one also helps you fight against

those nasty blood sugar spikes after you

eat a meal but it also on top of that

helps you fight insulin resistance if

you keep doing this hack your body will

become more insulin sensitive and it

will be able to use insulin more

effectively so you will need eat less

insulin at the end of the day works

literally for everyone now the food that

you eat plays a major role in how

insulin sensitive you will be and again

when it comes to insulin sensitivity we

have good foods and bad foods take an

instant cereal versus a homemade oat

meal made from whole grain steel cut

oats and some fresh fruit if you ate one

of these meals for breakfast every

morning for a few years the instant

cereal would probably make you more

insulin resistant while the homemade

oatmeal would probably make you more

more insulin sensitive so my hack number

nine is pick Whole Foods or foods that

are minimally processed whenever you can

an easy way to do it is simply buy foods

that you can find in the store in the

same form that you would find them in

nature and for any packaged food read

the ingredient list on the food label if

there are too many ingredients including

chemicals and any wordss you don't

recognize that food is probably Ultra

processed and I would stay away from it

another powerful blood sugar hack your

doctor probably doesn't know how to

count carbs and how to do it right sure

your doctor might have dropped that

watch those carbs bump on you or even

tell you how many carbs a day you should

eat but did they actually teach you how

to properly count carbs probably not and

that's a shame because knowing exactly

how many carbs you eat makes the blood

sugar game so much easier especially if

you're an insulin dependent diabetic so

let me show you how to do it right this

is a food label that I found on a can of

chickpeas you can see that one serving

of this cheick piece has 16 G of total

carbohydrates but that's not where our

carb counting ends one serving on this

cheekpiece also has 5 G of fiber and

fiber is a type of carbohydrate that

your body can't digest so it does not

affect your blood sugar levels and

that's why I will go ahead and subtract

these 5 gr of fiber from the total

carbohydrates this will get us to 11 G

of net carbohydrates per survey which is

what we really care about now you see

that the serving size noted on the food

label is 130 G which is about half a cup

so next thing we need to consider is are

we really going to eat half a cup of

this chickpea or are we maybe going to

eat a whole cup if we're going to eat a

whole cup we need to multiply 11 net

carbs by two which gets us to 22 net

carbs you see carb counting is not that

straightforward and sometimes you need

to do a bit of calculation now what if

your food is not packaged and there is

no food label what should you you do

well there is one great tool that I

really like to use and that's a website

called My Fitness P this site has a

database of countless food items and

I'll put the link to it down below for

you now please don't get me wrong I'm

not saying that the only way to manage

your blood sugars is to go low carb

absolutely not many people are on low

carb diet and it works great for them

but it's definitely not the only way to

manage your diabetes Well because there

are many Hecks to keep your blood sugar

low while still eating lots of carbs so

moving on to blood sugar hack number

seven my doctor never mentioned this one

to me but it helps me so much to keep my

blood sugar in the ideal range more

often to be able to do this hack you

need to divide your day into two time

Windows one during which you eat and one

during which you don't eat your fasting

window can be 12 hours 18 hours or 24

hours which is what I've been doing

lately I eat my dinner at 6:00 p.m. and

I don't eat anything until the dinner on

on the next day again at 6:00 p.m. so

heck number seven is time restricted

eating AKA intermittent fasting now of

course I don't do this every day and I'm

not saying you absolutely need to do

this but I want to give you three

reasons why I am doing it and why it

works for me number one I noticed that

fasting in general can help improve my

insulin sensitivity number two during

the time when I don't eat my blood sugar

don't Spike and so it's much easier for

me to keep my blood sugar in the ideal

range without any hiccups a lot more

time and number three because I'm an

insulin dependent type 1 diabetic I need

to administer basil insulin every day in

theory if my basil insulin dose is

correct my blood sugar during that 2

24hour fast should be pretty much

straight line and if it's not straight

line during those 24 hours it shows me

that maybe I need to tweak my basil

insulin a little bit now if you haven't

done intermittent fasting yet and want

to give it a try please do your own

research research and consult a healthc

care professional before you get started

don't go crazy too fast just because I

told you I do it okay now moving on to

another blood sugar hack your doctor

probably didn't mention to you it's the

carbs we already talked about that

usually steal the spotlight but there is

another component of your meal that has

quite an impact on your blood sugar

levels and that's protein you can find

protein in things like meat or legumes

and it is an essential nutrient for

muscle building and overall health but

did you know that protein does raise

blood sugar it really does and that adds

another layer of complexity into the

whole blood sugar control game as you

can see in this graphic proteins don't

raise glucose immediately they only

really raise your blood sugar a few

hours after you eat them but despite

that my hack number six is add protein

on your plate why because protein

provides a slow release of glucose it

will prevent those sharp spikes from

carb heavy meals that are the most

harmful when you add protein you will

have a more balanced meal and a more

balanced blood sugar now going back to

our Chek pea food label this actually

looks quite good because it does have 5

g of protein per serving but be careful

because just like with the carbs there

are good proteins and bad proteins I

personally prefer lean proteins so

things like beans uh lentil uh chicken

breast or the kind of protein we can

find in eggs seafood and fish now having

said all this we need to be mindful of

of that delayed blood sugar Spike caused

by proteins especially if you're an

insulin dependent diabetic you might

want to take that into account we

already covered carbs and protein but I

want to quickly dive into the world of

fats fats on their own have minimal

impact on your blood sugar but don't

skip this part because they do play a

crucial role in the overall blood sugar

control game as you can see in this

graphic fats don't immediately convert

into glucose and don't Spike blood sugar

like carbs do they're providing a very

steady and slow release of energy this

stability can be a GameChanger in

maintaining consistent blood sugar

levels fats play the role of traffic

cops in our digestive system picture

this you've got a mix of carbs proteins

and fats on your plate fats are the one

who step in and say hey carbs hold on

you're moving too fast and they slow

down that blood sugar Spike so blood

sugar hack number five your doctor

probably doesn't know is that adding a

moderate amount of healthy fats on your

plate can help a achieve a more stable

blood sugar the kinds of fats I consume

most often are of course the minimally

processed ones things like avocado nuts

salmon Greek yogurt things like that or

extra virgin olive oil of course but I

try to keep the healthy fats in

moderation and not overdo it the reason

why is that I noticed if I eat too much

fats then my insulin sensitivity is not

that good and when I eat the meal That's

Heavy in carbs and heavy in fats at the

same time and the prime example of this

is pizza my blood sugar will keep Rising

even a few hours after I eat it and it

will not go down for a very long time

and this is pretty much impossible to

handle for any kind of type 2 or

pre-diabetic body and very challenging

for me as an insulin dependent diabetic

because although I can inject myself

with insulin externally it's very

difficult to get the timing right I also

try to stay away from any kind of

heavily processed trans fats including

in many fried foods and I also don't

like too many deli meats and cheeses

which have a lot of saturated fat and

again I don't like that negative impact

of these items on my insulin sensitivity

moving on to another blood sugar hack

your doctor probably doesn't know and we

need to bring another component of your

meal into conversation fiber fiber just

like fat has minimal effect on your

blood sugar levels on its own but it

does play a crucial role in the overall

blood sugar control game the reason why

is not only that fiber is the kind of

carbohydrate that your body can't digest

so it doesn't Spike blood sugar but

foods rich in soluble fiber make you

feel full plus they will act as another

cup slowing the traffic in your

digestive system and slowing down that

blood sugar Spike from the other carbs

so hack number four is add more fiber to

your meals now going back to our

chickpea food label if you still

remember it this chickpea starts looking

even better now because it does have 5 G

of fiber per serving but there are even

better fiber rich meals I would

recommend you to look into leafy greens

spinach kale regola and as you might

know my absolute favorite source of

fiber is a healthy chia seed pudding

made simply of chia seeds plant-based

milk cacao powder and some fresh low gii

fruits like berries this is the only

dessert I can eat all day long and still

keep my blood sugar in a perfect range

I'm sure your doctor didn't know that

now if the hacks so far have been too

healthy for you we're going to spice

things up a little bit and talk about

some hacks on how to eat the bad carbs

with high glycemic index things like

bread pasta or potatoes there really is

a way how you can do it let's start with

bread there has been a study done that

proved that you can reduce the blood

sugar Spike from white bread by freezing

it and toasting it toasting alone reduce

the postmeal blood sugar spike in

healthy individuals by 25% freezing and

defrosting by 31% and freezing followed

by toasting the bread reduce the

postmeal blood sugar by

39% I tried it and it seems to be

working my blood sugar goes up a lot

less when I freeze and toast the bread

before I eat it so I approve now there

is another hack that has been proven to

work with pasta potatoes or rice all

notoriously known hi gii Foods when you

cook these staples you should always

cook them Al Dente let them cool down

and place them in a fridge this step is

super important because the cooling

process will create resistant starch

which is similar to fiber and slows down

digestions of the carbs I tried this too

and it seems to be working very well as

well I could even reheat the pasta and

reheat the potatoes and still see the

Improvement in my postmeal blood sugar

now a quick reality check am I saying

that now you know this hack you should

start eating white bread white rice and

things like that absolutely not whenever

I pick these staples I always go for

whole grain version of bread or pasta or

rice because I know these have a lot of

more fiber and are a lot more blood

sugar friendly on their own in fact if

you got too comfortable and already

thinking about eating these high gii

Foods this next hack will definitely

make you uncomfortable and again your

doctor might have dropped this exercise

regularly bump on you but did they

actually tell you what kind of exercise

you should do and why well the reason

why exercise is such a GameChanger is

that whenever you start working out your

muscles need energy they run out of

energy very fast and they start asking

for more and the next thing your body

will do is start pulling glucose from

your blood and your blood sugar will go

down so the fastest way to lower blood

glucose is to engage more muscles

running swimming or even walking is

excellent for this and I can assure you

that no medication will bring your blood

sugar down as fast as a good full body

exercise another reason why exercise is

so powerful is that it can improve your

insulin sensitivity and your body will

be able to use insulin more efficiently

in the long run no matter if the insulin

was produced by your pancreas or

injected externally but what doesn't

work for me is a really high intensity

exercise like Fast Sprints or lifting

very heavy weights whenever I do this my

body starts producing stress hormones

like adrenaline and these will start

releasing glucose from my liver which

will start bringing my blood sugar up

and that's probably not what most of you

want so just be careful about those

another thing I need to be super careful

about when I exercise is that my blood

sugar doesn't go too low and this can

happen when I have active insulin on

board while exercising which I injected

earlier because when I contract those

muscles that insulin which is already in

my body will get to bloodstream much

faster and that can cause hypoglycemia

that's why I try not to exercise a few

hours after I took any kind of PR meal

insulin oh and I also suspend my basil

insulin delivery on my insulin pump at

least an hour before I start exercising

plus having glucose tablets on you

whenever you exercise if you're an

insulin dependent diabetic is always a

good idea for me it's a must moving on

to another blood sugar hecko doctor

probably doesn't know and this one might

sound like a complete opposite to the

intermittent fasting and it kind of is

but I'm trying to give you options here

because I know everyone is different and

I let you decide which options you want

to try or if you don't want to try any

of them that's totally fine too so blood

sugar hack number two eat smaller

portions now don't get me wrong I'm not

saying that because I think you need to

lose weight not at all where I'm coming

from is that the bigger the meal is the

bigger mistake you can make when trying

to calculate or estimate the car count

and especially if you're an insulin

dependent diabetic like me the insulin

dose that you take is directly dependent

on the carb count when you eat a big

meal and you make a big mistake in your

carb calculation then your blood sugar

might go up big as well and of course

smaller portions might help solve part

of the problem another blood sugar hack

my doctor never mentioned to me is such

a GameChanger especially if your blood

sugar graph looks like a roller coaster

or if you're completely lost you see

getting the carb count right and

calculating the insulin dose right for

any meal is a very complex task I

absolutely don't blame anyone who

doesn't get it right every time I don't

get it right every time either but there

is a way to do it right and a great

opportunity to learn what different

foods do to your blood sugar is to eat

simple meals that consist only of one or

two items let's take an Apple for

example if you eat an apple as a

non-diabetic your blood sugar graph will

probably look something like this going

up for about an hour and then going back

down if you're an insulin dependent

diabetic like me you need to take

insulin with every meal and in this case

eating simple meals like an apple can

help you tremendously to figure out what

the right dose of insulin is for that

one apple and what the right timing of

that insulin should be for that one

apple I personally take about one unit

of insulin about 15 minutes before I eat

an average apple and it works perfectly

for me my blood sugar is almost Flatline

when I do it like this but everyone is

different so you need to figure out what

works for you once once you figure out

the right dose and the right timing of

insulin for the more simple Foods then

you can move to more complex meals and

you will feel more comfortable in

figuring out the insulin dose and that's

why the key to really hack your blood

sugar is eating more simple meals and

keeping a journal to learn about your

body writing down what you eat writing

down how much medication you take and

when and writing down any kind of

physical activity and there are many

apps that help you do that these days

but I kind of like the old way pen and

paper many of you have booked a coaching

session with me before and we always end

up having a more productive discussion

whenever you have some sort of journal

or notes available that we can look at

to better understand your blood sugar

guys and girls I'm super excited because

I'm currently working on developing an

exclusive coaching program that will

help you live full life with diabetes

while achieving perfect blood sugars and

lower

hba1c this program is called blood sugar

Academy and if you want to learn more

click on the link down below and

register your interest I will be sure to

share more information with you once the

program is launched but if you'd like to

connect with me right away then the best

way to do that is my patreon site where

you can message me directly and I always

respond when you join my patreon you

also get access to 40 pieces of bonus

content and you can support my channel

but the places in my patreon group must

be limited because I want to make sure

that I have enough time to communicate

with all of you and so go ahead and join

while you still can while we still have

spots open now we talked a lot today

about different blood sugar strategies

and hacks but we didn't really talk

about my favorite blood sugar Friendly

Foods so if you want me to share my top

25 favorite diab superfoods with you

just click on this video and watch it

next I will see you there

ciao