This is a hybrid list of suggestions based on my experience and those presented by the "GlucoseGoddess."
Why a hybrid? Because some of her suggestions I find to be incorrect, especially for those with very high glucose levels. For example, "HACK 4: Flatten Your Breakfast Curve." One solution is a protein shake. Yes, this is better than a fruit smoothie, but excess protein is converted to sugar through gluconeogenesis. Athletes often have surprisingly high blood glucose (95 - 110). In all cases I have been involved with, the athlete consistently starts their day with a protein shake.
Now for the list.
Get out for a brisk walk before breakfast. It can be as short as 10 minutes, but this will stimulate glucose consumption. The sunlight will stimulate cortisol to get you going and will cause glucose to be burned. You may see an initial increase in glucose, but burning it will ultimately lower it.
Skip breakfast and then follow the "breakfast" suggestions provided here in terms of food order, apple cider vinegar, glycemic index, and fat pairing. My favorite meal after a fast is smoked salmon and a Greek salad. You get the healthy fats, adequate protein, low glycemic vegetables, and fermented food
Take a fulvic/humic liquid drink to help you overcome "hidden hunger," often caused by malabsorption. This is a common condition in those with elevated glucose/insulin resistance.
Drink some apple cider vinegar before EVERY meal. You can mix a good-quality ACV, like Braggs, with water - but the stronger the better. If you drink strong ACV, wait a few seconds, then chase with just enough water to relieve any irritation.
Brush your teeth or rinse with salt water before every meal so you are not sending toxins into your digestive tract.
Start every meal with vegetables BEFORE consuming any other food (except eggs in the am). Only consume low-glycemic carbs. Download the "glycemic index" file for options. For breakfast, skip even vegetable carbs or pick the lowest glycemic vegetables. You can lightly saute them or eat them raw. In this case, we are not concerned with absorption of nutrients. Instead, we want the vegetables to delay absorption in general. The best breakfast food is eggs.
Similar to 6., pair ANY carbohydrate with a fat. Seek the most healthy fats like fish oils/cod liver oil(you can take it in pill form), olive oil, butter, ghee, avocado oil, and coconut oil
Stop snacking and recognize that fruits are high-energy foods. Dried fruits highly concentrate fructose and are to be avoided. If you must snack, walnuts, pecans, and avocado (with sea salt) are options.
No bread (in the U.S.) ever! If you want a hamburger, make it part of a stir-fry with some spices and herbs.
Nothing from a package or with more than one ingredient - ever!
Take a probiotic with every meal. Rotate them. That is, don't take the same one day in and day out.
Glycemic Index
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Thank you, Dr. Tom, for this post!
Really helpful. As a seasoned Type II refusing the drug route, I was already doing several of the things in your list. However, #'s 2, 5, & 6 were new to me, & really quite effective. I love anytime I can add new non-drug solutions to my daily regimen. Thank you, again!