The Glucose Hacks That Changed My Energy Completely

https://www.dralexnewsletter.com Join the community by signing up to my daily newsletter! Practical health advice, straight to your inbox, every morning. Blood sugar is SO important for your health! The size and frequency of your glucose spikes after meals can affect your energy, cravings, brain fog, sleep, skin ageing, visceral fat, insulin resistance and long-term risk of type 2 diabetes and cardiovascular disease. In this video, I break down ten practical ways to flatten your glucose spikes without counting calories or following an extreme diet. We cover: -Why post-meal glucose spikes matter -Why walking after meals works so well -How eating vegetables first changes your glucose curve -Why protein at breakfast can stabilise your whole morning -How to “dress” carbohydrates with protein, fat and fibre -Why sweet foods are better after a meal than on an empty stomach -How sleep deprivation damages insulin sensitivity -Why muscle is your glucose storage tank -Why honey, maple syrup and “natural” sugars still behave like sugar -Where to begin without overwhelming yourself TIMESTAMPS 00:00 Ten ways to flatten your glucose spikes 01:41 Why glucose spikes matter more than the average 03:20 Hack 1: Walk for ten minutes after eating 04:59 Hack 2: Lead with vegetables 06:50 Hack 3: Add a veggie starter 07:38 Hack 4: Build a savoury breakfast around protein 09:34 Hack 5: Dress your carbohydrates 10:58 Hack 6: Save sweet foods for dessert 12:16 Hack 7: When you snack, make it savoury 13:08 Hack 8: Sleep like your glucose depends on it 15:03 Hack 9: Lift something heavy twice a week 16:49 Hack 10: Recognise that all sugar is sugar 18:34 Where to begin REFERENCES Glucose tolerance and mortality: comparison of WHO and American Diabetes Association diagnostic criteria — the DECODE study https://pubmed.ncbi.nlm.nih.gov/10466661/ The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/35147898/ Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study https://pubmed.ncbi.nlm.nih.gov/27747394/ Effect of eating vegetables before carbohydrates on glucose excursions in patients with type 2 diabetes https://pubmed.ncbi.nlm.nih.gov/24426184/ Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls https://pubmed.ncbi.nlm.nih.gov/23446906/ Impact of sleep debt on metabolic and endocrine function https://pubmed.ncbi.nlm.nih.gov/10543671/ Strength training increases insulin-mediated glucose uptake, GLUT4 content, and insulin signaling in skeletal muscle in patients with type 2 diabetes https://pubmed.ncbi.nlm.nih.gov/14747278/ Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans https://pubmed.ncbi.nlm.nih.gov/19381015/ The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men https://pubmed.ncbi.nlm.nih.gov/20847729/ Disclaimer: This video is for educational purposes only and should not replace personalised medical advice from your own doctor or healthcare professional. #bloodsugar #glucosespikes #insulinresistance #metabolichealth #type2diabetes #nutrition #longevity #healthyhabits #dralex #doctoralex