Strictly avoid highly processed foods because their emulsifiers damage the gut lining, preventing proper satiety signals, while hidden sugars and other contents promote overeating and weight gain.
Adjust your eating patterns to support daytime alertness and focus by consuming low-carb or keto-ish meals, and then incorporate carbohydrates at night to aid in the transition to sleep.
Aim to exercise most days of the week, or even daily, to effectively manage blood glucose, optimize metabolic factors for glycogen repackaging, and prevent the diversion of excess glucose into body fat stores.
Engage in 30 to 60 minutes of Zone 2 cardio three to four times per week to achieve stable blood sugar levels and enhance insulin sensitivity, which is beneficial for overall health.
Engage in high-intensity interval training or resistance training to stimulate mechanisms that promote the repackaging of glycogen, directing glucose towards muscle and liver stores rather than body fat.
Incorporate high-intensity interval training or resistance training into your routine, as it increases thermogenesis and boosts basal metabolic rate even long after the exercise is completed.
Prioritize glucose management to ensure healthy LDL and HDL ratios, as this is vital for the correct delivery of fats and cholesterol to organs responsible for manufacturing sex steroid hormones and maintaining proper adrenal and liver function.
Ensure consistent exposure to ample light, particularly ultraviolet light, to your eyes throughout the day, ideally by not wearing sunglasses when safe, as this stimulates MSH release to keep appetite in check.
Refrain from using blue blockers during the daytime because they obstruct beneficial UV and shorter wavelength light essential for alertness and the release of MSH, a hormone that helps regulate appetite.
Consume fibrous vegetables at the beginning of a meal to help blunt the rapid increase in blood glucose from subsequent carbohydrates and promote earlier satiety.
For a more stable blood glucose response and earlier satiety, consume fibrous foods first, followed by protein, and then carbohydrates within your meal.
Integrate some form of movement, such as a walk, around your meal times to effectively modulate blood glucose levels and improve regulation, particularly if you struggle with blood sugar stability.
Engage in a 30-minute walk after eating to beneficially blunt the rise in blood glucose levels, aiding in better blood sugar management.
Engage in exercise in the hours leading up to a meal, as this can help to beneficially dampen the subsequent rise in blood glucose levels.
To effectively shift your feeding schedule, gradually adjust meal times by approximately 45 minutes to an hour each day, allowing your ghrelin system to adapt through neuroplasticity and reduce discomfort.
To maintain neural flexibility and top-down control over hunger, consider skipping one meal per day at random, allowing your external schedule to dictate whether it’s breakfast, lunch, or dinner.
Increase your intake of omega-3 fatty acids and conjugated linoleic acid (CLA) through diet or supplements, as these stimulate CCK release, effectively blunting appetite and promoting healthy eating ranges.
Consume adequate glutamine, an essential amino acid found in foods or supplements, as it potently triggers the release of CCK, which helps to keep appetite within healthy ranges and prevents overconsumption.
Ingest glutamine, possibly a teaspoon or two multiple times throughout the day or when cravings arise, as it has been shown to effectively reduce sugar cravings.
Supplement with Vitamin D3K2, as there is extensive evidence of its involvement in numerous metabolic and hormonal processes crucial for overall health and well-being, and many individuals are deficient.
Drink Yerba Mate, a strong caffeinated tea, early in the day, ideally two hours after waking, to boost alertness, maintain focus, and extend your early morning fasting window.
Consume Yerba Mate to increase glucagon-like peptide-1 (GLP-1) and leptin levels, which serve as effective appetite suppressants and help regulate blood sugar within a healthy euglycemic range.
Pay attention to your electrolyte balance, particularly when consuming diuretics like caffeine, as sufficient and balanced levels of sodium, potassium, and magnesium are crucial for nervous system function and to prevent symptoms like lightheadedness or brain fog.
To enhance the flavor of Yerba Mate, brew it with water that is just below boiling temperature, which helps to prevent a bitter or overly acidic taste and results in a slightly sweeter profile.
Consume acidic substances such as apple cider vinegar, lemon juice, or lime juice, as they can slightly lower blood glucose and blunt hyperglycemic effects.
Supplement with magnesium, such as magnesium threonate or biglycinate, as it can modestly reduce blood glucose levels in addition to its known benefits for enhancing sleep.
Zinc has been observed to contribute to a lowering of blood glucose levels.
Chromium supplementation has been shown in multiple studies to have a minor effect in reducing blood glucose levels.
Panax ginseng has been observed to have effects that can slightly reduce blood glucose levels.
L-carnitine can be beneficial for enhancing power output and ATP production during both aerobic and anaerobic exercise, and it also positively impacts sperm and egg quality.
Incorporatce capsaicin, found in hot chili peppers, into your diet as it has been shown to contribute to lowering blood glucose levels.
Explore the ketogenic diet as a nutritional approach, as numerous studies demonstrate its notable effectiveness in decreasing blood glucose levels by minimizing intake of insulin- and glucose-spiking foods.
Use personalized nutrition platforms like InsideTracker to analyze your blood and DNA data, as most health factors can only be analyzed this way, and these platforms provide specific directives to reach health goals.
Consume an all-in-one vitamin, mineral, and probiotic drink, such as Athletic Greens, to ensure foundational nutritional needs are met, supporting overall health including the gut microbiome and gut-brain axis.
Opt for keto-friendly snacks with one gram of sugar or less, such as Monk Pack bars, as a delicious option for an afternoon snack, particularly if maintaining a low-carb intake during the day.
Chew on sugar-free gum or low-calorie, fibrous foods such as celery or cucumber slices to satisfy the tactile pleasure of chewing, as this will not increase hunger or caloric intake.
Recognize that eating at regular mealtimes trains your ghrelin system, causing you to feel hungry predictably a few minutes before those established times.
If you have stable blood glucose levels, feel free to experiment with meal timing and frequency to discover what best optimizes your personal health and lifestyle goals.
Understand that eating at regular intervals establishes a predictable pattern of ghrelin secretion and AGRP neuron activity, leading to consistent hunger at those specific times.
When choosing an artificial sweetener, consider Stevia, as it has been observed to slightly lower blood glucose levels.
Mix lemon or lime juice with drinks like Athletic Greens if you prefer a tart flavor, as it can improve the taste.
Consume Athletic Greens once or twice daily, typically mid-morning and again in the afternoon, to consistently cover nutritional bases.
When experiencing extreme hunger and needing a quick glucose increase, prioritize eating carbohydrate-laden foods first or consume a meal with combined macronutrients.
Be mindful that Vitamin B3, in particular, can stimulate appetite by triggering slight increases in blood glucose levels.
Always consult with a doctor before taking glutamine supplements, particularly if you have a predisposition to or an active cancer, as many cancers and tumors are known to utilize glutamine.
Understand that glutamine, whether from food or supplements, can cause a small but real increase in blood glucose, a fact especially relevant for individuals with diabetes.
If considering Metformin, a powerful prescription drug for reducing blood glucose, approach its use with extreme caution and under strict medical supervision due to the risk of inducing genuine hypoglycemia.
If considering berberine, a powerful non-prescription compound that significantly lowers blood glucose, always consult your doctor and proceed with extreme caution due to potential side effects like hypoglycemia.
When introducing any new supplement, always begin with the lowest possible effective dose and gradually increase only if necessary, to assess tolerance and minimize potential side effects.