Start meals with fiber-rich vegetables, optionally with vinegar, to slow glucose absorption and reduce insulin spikes. Follow up with ten minutes of light movement after eating to boost glucose uptake by muscles. Together these habits let you eat carbs while keeping blood sugar stable.
And then the third hack is called the veggie starter hack. So that means that hack means having a plate of vegetables at the beginning of a meal. And you might think, okay, actually this has been done for a long time. In France, we have this concept called crudité, which is raw veggies at the beginning of a meal. In Italy, antipasti, all the roasted nice vegetables. In the Middle East, they eat herbs by the bunch at the beginning of a meal. You know that salad with vinaigrette? It's quite a common way to start a meal. And now we understand why. It's because veggies contain an amazing substance called fiber. Fiber, she's amazing. I love it. She's on fire. She's amazing. And fiber, when you have fiber in vegetables at the beginning of a meal, the fiber has time to go and coat your upper intestine and to create a sort of protective shield, like a superhero deploying herself on the walls of your upper intestine. Really? Yeah. And it's this sort of gooey, viscous mesh that is improving your gut lining. And then any glucose coming down afterwards will not be able to get through to your bloodstream as quickly. Wow. So the veggie starter is an incredibly powerful hack. And you can even combine it to the vinegar hack by making a little vinegar dressing and putting on your veggies. what does that do? Does it decrease even more? It decreases even more the glucose spike of the meal. Yeah. So you still have the pasta and whatever you like, but it can add this hack. Yeah. So you see, what happens when you do these hacks is that you can still eat the carbs you love, but then you're creating less of a spike. Therefore, the carbs are first of all not having as big of a negative impact on your health. Less inflammation, less glycation, less insulin release, and you're avoiding the creation of that cravings roller coaster, which is the main issue because Most of us, when we have something sweet, then two hours later we want more sweets. And then it's 11:00 p.m. and you've eaten 56 cookies, right? That's what we want to avoid. We want to have the stuff we love without creating this cycle of becoming a victim to more sugar cravings. The last hack I'll mention, and you'll love this one, it has to do with muscles. So glucose is your body's favorite source of energy. Every single cell in your body burns glucose for energy. So right now your brain cells are burning glucose to understand what I'm saying. You're holding a pen. That means your hand cells are burning glucose to contract and hold that pen up. And your muscles, as I mentioned, also burn glucose to contract. Okay? And we can use this to our advantage. The fourth hack in my method is once a day, after one meal, use your muscles for 10 minutes. Move, walk, stretch, jump. Exactly. You can even- 10 minutes. Clean your apartment, do the dishes, fold your laundry, go grocery shopping. If you're at work and you can't do any movement, you can do some calf raises underneath your desk for 10 minutes.
Secret Service Agent: Your Neutral Face Is Making People Distrust You (Here's How to Fix It)
