One of the best books I have read regarding health. Highly recommend!
Several friends are wearing glucose monitors and I am considering wearing one. AfOne of the best books I have read regarding health. Highly recommend!
Several friends are wearing glucose monitors and I am considering wearing one. After reading Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar, I feel like I have learned an incredible amount about glucose spikes and how to reduce them significantly. I still want to wear a glucose monitor because I want to understand my body's response to specific foods.
This was a book that I could not put down and I highlighted many, many parts of the book. The last chapter has ten Glucose Hacks that are easy to remember and easy to do. The Glucose Hacks that I have already incorporated include:
* Eat foods in the right order: Fiber (veggies), protein, and then starch. Sugars at the end, preferably fruit in its natural state, if needed. If you eat foods in this order, you can reduce your overall glucose by 73%. A research study in 2016 demonstrated that those who ate their food in this order had a significant reduction in their HbA1c level. The author uses fabulous analogies. Think of your stomach as a sink and your intestine as the pipe below the sink. If you start a meal with a vegetable, it has plenty of fiber which goes from the sink to the pipe very slowly....like a mesh lining. This mesh lining makes it harder for glucose to make it to the bloodstream.
*Vinegar: 20 minutes before each meal drink a glass of water with one tablespoon of vinegar in it. Reduces your glucose spike by 30%. Researchers have shown that adding vinegar before meals for three months helped participants lose weight, reduce visceral fat, lower triglyceride levels, and decrease waist and hip measurements.
* Move after you eat. Spend a minimum of ten minutes walking, tidying your house, doing calf raises, etc. Walking after eating can decrease glucose spikes by up to 27%.
He provides realistic suggestions, based on research, for exercise, yoga, massage, and recipes. He mentions that cauliflower and broccoli are good for brain health. MSG is very bad for brain health. MSG is still found in many processed foods.
One of the interesting suggestions is to jump on a mini-trampoline, also known as a rebounder. This activity helps increase the flow of lymph up to your brain. An alternative is to do jumping jacks. Lemole recommends building up to 100 jumping jacks within a five-minute period.
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