• Eat real food. Food is information that controls your gene expression, hormones, and metabolism. Eating real food will give our bodies the correct information it needs to function properly. (Real foods typically do not come in a package). If it is in a package or a can, look at the label. A good rule of thumb is less than five ingredients and the ingredients should all be things you recognize. Example: tomatoes, water, salt. Not: corn syrup solids, natural and artificial flavors, monosodium glutamate, acesulfame potassium etc
• Eat plant-rich meals. Have plants make up 75% of your meal.
• Add healthy fats and protein to EVERY meal.
• Eat your veggies first and your carbs last. This will help slow the absorption of the carbs and decrease glucose spikes from the carbohydrates.
• Go for a short walk after your meal. This will help lower glucose levels post-meal.
• Don’t eat before bed. Eat an early dinner and don’t eat again until the morning. This includes drinks with calories.
• Practice a stress reduction technique if you’re feeling anxious or stressed. This will help control your cortisol levels and therefore help prevent glucose spikes.