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.

Outlines

00:00

😊 Eating foods in the right order reduces glucose spikes

The first hack is to eat foods in the right order during meals - vegetables first, then proteins and fats, and finally carbs/sugars. Doing this creates a protective fiber mesh that slows down glucose absorption, reducing spikes by up to 75%.

05:03

😋 Adding a veggie starter also reduces spikes

The second hack is to add a veggie starter - a vegetable dish taking up 30% of the meal volume - at the beginning of meals. This also harnesses the power of fiber to blunt glucose spikes for better health.

10:05

🤔 Stop counting calories and focus on food content

The third hack is to stop counting calories, which don't indicate nutritional value or health impact. Instead, focus on actual foods and nutrients to steady glucose and energy levels, reduce cravings and inflammation, and enable fat loss.

15:10

😎 Have a savory breakfast for stable energy

The fourth hack is to have a low-carb, protein-based savory breakfast to avoid glucose crashes and spikes. This steadies energy, hunger and cravings across the day by sparing mitochondria.

20:14

🍬 All sugars spike equally - pick your pleasure!

The fifth hack notes all sugars, from white table sugar to honey, spike glucose equally. None are healthier - they're solely for pleasure. So enjoy your preferred sweet guilt-free!

🎂 Dessert over snack avoids crashes and cravings

The sixth hack suggests eating sugary treats as dessert after meals rather than as stand-alone snacks. This prevents intense crashes and cravings from rapid spikes on an empty stomach.

Keywords

💡glucose spikes

Sudden rapid increases in blood sugar levels after eating. These spikes cause symptoms like fatigue and sugar cravings. Reducing glucose spikes is foundational for feeling better and avoiding diabetes.

💡veggie starter

Eating vegetables at the start of a meal, which creates a protective fiber mesh to slow digestion of carbs eaten later. This reduces the meal's glucose spike by up to 75%.

💡savory breakfast

A breakfast centered around protein, fat and fiber instead of sweet carbs. This prevents an energy crash later from a big glucose spike.

💡vinegar

Drinking vinegar before meals reduces glucose spikes since acetic acid slows carb breakdown. The script recommends apple cider or white wine vinegar.

💡movement

Light exercise for 10+ minutes after eating uses muscles that soak up excess blood glucose, lowering spikes.

💡dessert

Eating sweets after a full meal slows sugar digestion versus on an empty stomach, lowering glucose spike impact.

💡anti-spike formula

The creator's natural supplement product with ingredients clinically shown to reduce meal glucose spikes.

💡clothing

Adding protein, fat or fiber to carbs e.g. yogurt or nuts with cake, slows glucose release for less spike.

💡symptoms

High glucose spikes cause issues like fatigue, sugar cravings, inflammation and hormonal imbalances over time.

💡hacks

10 easy glucose guidelines to start feeling better by improving glucose regulation. Start with 1 or more hacks.

Highlights

Eating food in the right order can reduce glucose spikes by 75%

Frequent glucose spikes cause fatigue, cravings, inflammation, hormonal issues, and inch you closer to diabetes

A veggie starter before meals creates a protective mesh to slow carb absorption

Calories don't indicate what's actually in food or its health impact

A savory breakfast with protein, fat and fiber stabilizes blood sugar

All sugars and sweeteners spike blood sugar the same - choose what you enjoy

Eat sweets after meals, not between meals, to minimize spikes

Vinegar before meals reduces carb spike 30% by slowing digestion

Exercise after eating uses glucose for energy and lowers blood sugar

If hungry between meals, choose savory protein-rich snacks

Mix carbs with protein, fat, fiber to slow absorption and prevent spikes

Start with one hack that appeals most, feel better, then add more

Regulating glucose provides health foundation and helps you thrive

Anti-Spike capsules cut meal spikes 40% - more effective than vinegar

As you improve health with hacks, you'll age better instead of worse

Transcripts

and then after your veggie starter eat whatever  you usually eat and the glucose Spike of your meal  

is going to be much smaller than if you didn't  have the veggie starter and you're going to eat  

more in the process as well and help your body  and your health at the same time so it's kind of a  

win-win [Music] situation hello angels and welcome  to the glucose goddess show and JP a biochemist  

obsessed with helping you understand your body  so that you can live your life to the fullest in  

this episode I'm going to cover something that  is incredibly foundational to all of my work  

and Incredibly foundational to helping anyone  who wants to start feeling better to begin I'm  

talking about my 10 core glucose hacks I created  these hacks after looking through hundreds if not  

thousands of scientific studies on the topic of  glucose levels and synthesizing them into 10 easy  

to follow guidelines or principles so that you  don't have to read all the complicated scientific  

studies and so that you can actually get started  today uh so the hacks are amazing just kidding  

so let me cover all the hacks for you 10 hacks um  and you can also find them in a PDF a free pdf in  

the description of this episode if you want a nice  one one pager recap so let's begin hack number one  

is eating your food in the right order scientific  Studies have shown us that if we eat the elements  

of a meal in a particular order we can reduce the  glucose Spike of that meal by up to 75% now why is  

it important to reduce glucose spikes because most  of us have glucose spikes on a daily basis and we  

don't even know it but these spikes are creating  symptoms fatigue cravings for sugar and chocolate  

and cookies not sleeping very well inflammation  hormonal issues like PCOS or difficult menopause  

every glucose Spike also inches us closer and  closer to developing type 2 diabetes essentially  

if you want to feel better than you currently  do regulating your glucose levels is the place  

to start it's like the foundation of the House of  your health if your glucose levels are spiking all  

the time like most of ours are you're just not  going to feel good and you're not going to be  

able to go after the life that you want to go  after so glucose spikes reduction super super  

important so this first hack eating your food in  the right order so scientists discovered that if  

you eat the veggies first during a meal then the  proteins and the fats and then the carbs so so  

the starches and the sugars then you can reduce  the glucose bike of your meal by up to 75% so  

this is an easy place to start next time you're  faced with a meal if there's a clear separation  

between the elements in the meal have the veggies  first then the meats and the fats and then leave  

the carbs like the rice the pasta the potatoes  the bread and the dessert obviously leave those  

for the end of the meal and the reason this hack  works is because veggies when we eat them first  

they create a powerful protective mesh in our  intestine thanks to all of the fiber they contain  

this mesh then slows down how quickly glucose  molecules from carbs coming later can make their  

way to your bloodstream easy one to start with you  don't have to change what you're eating how much  

you're eating just change the order and see how  much better you feel check out this graph as an  

example we have tofu we have rice we have broccoli  when we have the broccoli first then the tofu and  

the rice this bike is much smaller than when we do  the riverse hack number two hack number two Builds  

on the same principles as hack number one but it's  slightly different hack number two asks you to add  

a veggie starter to the beginning of your meals so  what is a veggie starter a veggie starter is a is  

a dish made from vegetables that you eat at the  beginning of your meal and this hack is actually  

a little bit simpler than Hack number one which  asks you to sort of separate out the elements  

of your meal to eat them in the right order the  veggie starter hack harnesses most of the power  

of the food order hack and is a bit simpler to  implement so this is what you do at the beginning  

of your lunch or of your dinner you simply add  a plate of vegetables the beginning of your meal  

and this can be raw vegetables cooked vegetables  you can add dressing to them you can add saas you  

can add some cheese whatever floats your boat  but start your meals with a plate of vegetables  

to again harness the power of that fiber they  contain and then after your veggie starter eat  

whatever you usually eat and the glucose Spike of  your meal is going to be much smaller than if you  

didn't have the veggie starter and you're going  to eat more in the process as well and help your  

body and your health at the same time so it's kind  of a win-win situation the easiest veggie starters  

are ordering a side salad at a restaurant having  some cucumber slices some cherry tomatoes and your  

veggie starter should ideally make up about 30%  of the overall volume of your meal hack number  

three hack number three is stop counting calories  now of course calories do matter like if you if  

you compare I don't know 1,000 calories of potato  chips to 5,000 calories of potato chips obviously  

the 5,000 calories of potato chips are way more  potato chips and are going to have even more of  

a detrimental impact on your health but what I  want you to focus on is the fact that calories  

don't tell you what's inside a food so two people  can be eating the exact same number of calories  

let's say 2,000 calories and 2,000 calories one  person can be eating in a way that's creating  

massive glucose spikes a massive glucose roller  coaster they can be exhausted full of Cravings  

have lots of acne have type two diabetes half PCOS  while another person can be eating 2,000 calories  

but a food that is keeping their glucose level  steady therefore they can feel freaking fantastic  

and have no health issues and be totally thriving  so the number of calories you're eating is not a  

good indication of how healthy you're going to be  and here's for the little story do you know how  

calories were originally measured it's pretty  fascinating so what was usually done if you  

wanted to measure the calories and say a donut is  that you would take the dut you would put it in a  

little box you would close the box and you would  put the Box submerge the Box in a big aquarium  

filled with water following me duts in box at the  bottom of an aquarium filled with water then you  

would have a system to light the donut Inside  the Box on fire and you would measure how much  

heat the doughnut is creating as it is burning and  then you do a little calculation with the volume  

of water the temperature increase and that's  how you measured calories calories were simply  

a measure of how much heat is given off when  a food is burned so with that logic you might  

notice that let's say this dut and then an avocado  release the same amount of heat when they burn and  

have the same number of calories but the calories  is not telling you what is actually in the Box  

a donut is full of starch and sugar big glucose  Spike because starches and sugars are what break  

down into glucose in your body the avocado pretty  much fat and fiber great for your glucose levels  

no glucose spike is going to be helpful for your  health so in in conclusion stop counting calories  

focus on what you're actually eating focus on the  hacks most of my readers if they just completely  

ignore calories start using the hacks they feel  so much better and yes if they were trying to lose  

weight they can also lose weight really easily  because when we study our glucose levels and we  

stop counting calories a few key things happen one  Cravings dissipate two hunger dissipates and three  

because with less GL with fewer glucose spikes you  have less insulin present in your body your body  

can burn fat more easily so even if your objective  is fat loss this is a better approach to start  

with hack number four have a Savory breakfast this  is probably the most difficult hack for a lot of  

people but also the most powerful hack to start  with so if you're feeling adventurous and you  

really want to see quick impact I highly recommend  you start with the Savory breakfast hack and this  

is what the Savory breakfast hack is so first of  all if in the morning like most people these days  

you have mostly starches and sugars let's say  you eat a bowl of cereal and an orange juice or  

some bread with a jam on it or granola with banana  and honey mostly starches and sugars that is a big  

big big glucose spike in the morning the problem  with this is that if you have a big glucose spike  

in the morning your hunger levels are going to  come back up way more quickly and your energy  

is going to be out of whack for the whole day  with a big glucose Spike at breakfast you are  

hurting your mitochondria your mitochondria are  the little factories in your cells in charge of  

making energy and a big glucose Spike hurts them  prevents them from making good energy for you to  

be able to do the stuff that you want to do so  sweet breakfast no no you should really move on to  

a Savory breakfast it's going to change your life  here are the guidelines for a Savory breakfast it  

should be built around protein sure it can be  eggs but it can also be Greek yogurt it can be  

nuts it can be leftover meat or fish from your  dinner it can be tofu it can be protein powder  

in a smoothie etc etc etc then add some fat add a  little bit of fiber if you want you don't really  

have to add too much fiber in the morning because  I know that veggies in the morning feels a little  

bit intense for some people and then you can have  for example some starch in there so a little bit  

of bread some potatoes but importantly a Savory  breakfast should contain nothing sweet except  

if you want whole fruit for Taste if this all  sounds a little complicated you can find some  

free Savory breakfast recipes from my recipe Club  in the description of this episode and I forgot to  

mention with hack number two free veggie starter  recipes as well to help you put this into practice  

because I know that theory is one thing and we  can have good intentions but actually starting is  

another story so I just want to make this as easy  for you as I possibly possibly can so that's where  

the recipes come in so check them out hack number  five have any type of sugar you like they're all  

the same what do I mean by this I mean that I do  not want you to believe all the crazy marketing  

and stuff around organic sugar brown sugar maple  syrup agave syrup honey Etc all of these things  

whether you're looking at some simple white table  sugar to a really fancy honey they all contain  

sugar they all contain glucose and fructose  molecules and they're all going to make a glucose  

Spike when you have them so pick the one that you  like honey is not necessarily better for you than  

table sugar agave syrup is not necessarily better  for you than organic unbleached brown sugar just  

eat the sugar that you like because when you're  having sugar it's a pleasure decision it's not a  

health decision it's purely for pleasure so even  if you're having some organic whatever Honey B  

based cake don't think that you're doing that for  your health that's for pleasure hack number six  

pick desserts over a sweet snack love this one  whenever we want to eat sugar in something sweet  

which is totally fine again it's for pleasure  purposes there is a better time and a worst time  

to eat that sugar for our glucose levels the  worst time you can eat sugar for your glucose  

levels is first thing in the morning on an empty  stomach or between meals on an empty stomach why  

the empty stomach thing well because when your  stomach is empty anything you eat is going to go  

through your system really really quickly and make  its way to your bloodstream really really quickly  

so let's say you love chocolate cake like me if I  had chocolate cake first thing in the morning that  

would make a massive glucose Spike and then with  that glucose Spike would then come a crash that  

crash activates the craving Center in our brain  and tells us to eat more sugar so if I have sugar  

for first thing in the morning on an empty stomach  I can be pretty sure that I'm going to spend the  

whole day with crazy sugar cravings and who wants  crazy sugar cravings for the whole day uh like  

nobody so don't do that instead when you want  to eat sugar eat it as dessert after a meal so  

if I see a really goodlook cookie I'll buy it and  then I'll eat it after my next meal that way the  

food from the meal that is already in your stomach  is going to slow down how quickly the sugar from  

the sweet thing you're eating the cookie of the  chocolate cake how quickly that sugar is going  

to arrive into your bloodstream therefore you get  all the pleasure from the sugar with less impact  

on your glucose levels hack seven ooh the vinegar  hack so when I first discovered the science I was  

quite surprised and taken back I thought okay  this is maybe another just social media weird  

fat thing but actually there's some really good  clinical trials showing us that one tablespoon  

of vinegar in a tall glass of water before a meal  can reduce the glucose Spike of that meal by up to  

30% without needing to change what you're eating  during the meal just by adding the vinegar drink  

so try this before a meal that contains carbs  starches or sugars and the way this works is  

because vinegar contains acetic acid and acetic  acid is a very cool molecule that slows down  

the breakdown of carbs in our digestive system so  again slowing down how quickly carbs are going to  

go from our mouth to our bloodstream that is the  whole point that's the whole thing we're trying to  

do here reduce the amount of glucose we're given  to our body and reduce how quickly that glucose  

is arriving in our bloodstream with all the hacks  now any type of vinegar works um the most popular  

ones being apple cider vinegar white wine vinegar  uh you can also do rice vinegar Cherry vinegar  

whatever you want the only one I would recommend  you avoid is the very syrupy balsamic glaze the  

sort of Italian aged one because that one has  quite a bit of sugar in it so it might negate  

the positive effects a question I often get is if  I don't want to drink the vegar what can I do well  

you can use it as dressing on your veggie starter  for example that's a great combination to Haack  

in one um but be very careful with the capsules  and the gummies I've done a lot of research over  

the past few years on these because you guys have  all asked me for a capsule uh to take instead of  

drinking the vinegar unfortunately the gummies and  the supplements the vinegar supplements at best  

they're not very effective or have very little  science supporting them and at worse they're  

actually full of sugar and are going to create  a glucose bike I'm looking at you the vinegar  

vegar gummy product full of sugar however through  my research I've actually identified four really  

cool molecules that can replace the vinegar and  actually are even more powerful than the vinegar  

the molecules are malberry leaf extract lemon peel  extract cinnamon and a bunch of antioxidants that  

I extracted from green vegetables and I've put all  of these into what I call anti-spike formula it's  

a capsule I made you take it before a meal it cuts  through glucose Spike of the meal by up to 40%  

it's more powerful than vinegar 100% natural 100%  plants has over 25 clinical trials backing up its  

efficacy its safety its impact on our glucose  levels and it works in everyone so if you're  

interested in that as an alternative there's a  link to anti-spike in the description of this  

episode hack number eight after you eat move what  do I mean by after you eat move well every single  

cell in our body uses glucose for energy so if  you sort of shake your fingers like I'm doing  

here your finger cells are going to be burning  glucose in order to be able to contract and make  

this movement so the more and the harder a muscle  is told to contract the more glucose it's going  

to need in order to do so so we can use this to  our advantage and here's the hack after one meal  

of your day use your muscles for 10 minutes very  simply Within 90 minutes after the end of your  

meal move get up go for a 10-minute walk you can  clean your apartment you can walk your dog you  

can do your laundry you can do the dishes yes  that counts oh you can do this really easy hack  

so if you're sitting down you put your feet on  the ground and then you raise your heels I was  

going to say calves you raise your heels up and  down you're doing calf raises and as you're doing  

calf raises you're activating a muscle in your  calf called the cus muscle it's right here and  

the cus muscle is very good at soaking up excess  glucose from your bloodstream so let's say you're  

at work and you want to do the movement hack but  you also you know don't want to just do squats  

in the middle of a conference room so you can do  this under your desk you can put a little timer  

10 minutes even during a meeting nobody will  know nobody will know and you're going to be  

helping your glucose levels and your body through  this very simple movement hack number nine if  

if you want a snack go Savory so as I mentioned  in hack number six about the dessert versus the  

sweet snack we really want to avoid eating sugar  between meals because that's going to kick off the  

glucose roller coaster so if you're really hungry  between meals have something Savory maybe have a  

soft boiled egg with some delicious sea salt on it  maybe have a Greek yogurt with some unsweet into  

peanut butter in it maybe you can have some  cheese on toast think about something Savory  

that you enjoy enjoy and have that as a snack and  always keep sugar for after a meal if you can and  

again if you want to help your body process  that Sugar even better and reduce its Spike  

anti-spike formula is a winner and moving after  eating the sugar and now my dears final hack hack  

number 10 hack number 10 is put some clothing  on your carbs we're not talking t-shirts here  

we are talking about anytime we eat carbs so carbs  being starches like bread pasta rice potatoes oats  

Etc starches or sugars sugars are anything that  tastes sweet from an Apple to chocolate cake so  

every time we eat carbs if we eat them naked so if  we eat them on their own they're going to cause a  

glucose Spike what we want to do instead is add  some clothing to them like protein fat and fiber  

to reduce how quickly the glucose in those carbs  arrives into our bloodstream so as an example  

chocolate cake again I'm a chocolate lover as you  might have noticed so far chocolate cake alone  

is not a good idea but if you add let's say some  Greek yogurt to that chocolate cake so that adds  

some protein and some fat or if you add 20 almonds  to a cookie that's going to add also some protein  

some fats and fiber to the cookie that's going  to reduce the spike of the chocolate cake and  

the cookie you can also think think about adding  some chicken and some veggies and some cheese to  

a pasta dish for example that's going to slow down  how quickly the pasta is going to turn to glucose  

and how quickly the glucose is going to arrive  into your bloodstream so you can combine some  

hacks or you can pick and shoose so for example  if you want to have a chocolate cake you can do  

either the dessert hack so having an after meal  you can maybe also add some clothing to it or you  

can have it at another time with some clothing  on top you can add the vinegar hack anti-spike  

you can do the movement etc etc or if today the  only one that really sounds interesting to you  

is the veggie starter hack or the movement hack  or the Savory breakfast hack start wherever you  

want startop start wherever with whatever hack  is calling you the most important thing is just  

to start and you're going to start feeling so  much better so quickly that then you can add the  

other hacks on again if you want a quick recap  of the 10 hacks in a one pager cuz I know it's  

a lot of information there's a free pdf in the  description of this episode um and let me know  

how it goes it's been incredibly amazing to  see all of your stories using the hacks and  

changing your lives so that you can live the life  that you want to live and so that your symptoms  

don't control you anymore and you finally feel  like yourself again and by doing the hacks you  

will know that as you age your health is going  to get better not worse and that's pretty great  

so that's all we have time for today thank you  for being here I'll see you next [Music] time