In the past 3 years, I discovered a new energy in me. In the past, I was always tired and exhausted and now I don’t feel lethargic as much. I started to explore to know more about the why and the findings surprised me.
When I read Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar, this confirmed the reasoning for the shift in energy for good.
Glucose is our body’s main source of energy.
Regulating glucose is important for everyone, diabetes or no diabetes.
The flatter our glucose curves, the better.
“Nothing matters—not school, not work, not money—nothing matters more than being healthy, physically and mentally.”
We know how we want to feel. We want to wake up with a smile, feeling energized and excited for the day.
Glucose isn’t everything. There are other factors that determine our health: sleep, stress, exercise, emotional connection, and more.
10 minutes of moderate physical activity after a meal reduces the glucose spike of that meal.
Fiber is an essential part of our diet and plays a very important role in aiding digestion, maintaining healthy bowel movements, keeping our microbiome healthy, and more.
In order to flatten our glucose curves, eating fiber, protein, and fat before starchy foods is key.
Most effective way to reverse type 2 diabetes is to flatten your glucose curves.
If you could wake up every day and feel amazing, wouldn’t you want to?
Let’s start with 10 years ago, when I started my first job and had free coffee in the office. I didn’t like the bitterness of coffee and would load it with sugar. It would make me feel tired by afternoon. After a few attempts, I stopped having coffee. Now I know it was the sugar crash that I was experiencing - the glucose spike that didn’t really help with having a steady flow of energy.
5 years ago, I was borderline prediabetic. I knew I didn’t want to get on the diabetic train and started to read books and watch videos to reverse the symptoms.
I cut down sugar intake, processed foods and focused on the balanced meal - 1/2 veggies, 1/4 carb, 1/4 protein. This helped with better digestion and I didn’t have as much cravings as before.
My 10-11am food cravings reduced as I started to eat a whole food breakfast and this was wonderful. Never felt as good before.
I drank water every hour and this helped regulate the thirst and I didn’t need coffee. At times, I will have herbal tea.
Dragon fruit and Matcha are my foodie best friends. I smile everytime I find them in a new city. And I love locally crafted dark chocolate.
Michael Greger and his nutritionfacts.org helped to understand the science behind foods and its benefits. His book How not to die is insightful. Helped me a lot to stay away from processed foods, and focus on veggies and whole foods.
Mindful Bites
Each meal served a purpose. I ate when I was hungry and trying to listen to my body vs eating 3 meals a day at specific times. I have tried both and hunger seems to vary based on weather and environment.
Sometimes I skip dinner when I have a heavy meal for lunch and that allows intermittent fasting for 14+ hours.
I am believer that intermittent fasting has regulated my body rhythm.
Cooking for oneself can be challenging and I am taking the one meal at a time approach to make good and healthy food.
Walks have been super helpful - especially when I travel and have my fair share of sweets and desserts.
Eating fruits and nuts after a meal helps in regulating glucose/fructose → insulin.
I am careful to eat mindfully every day and really pay attention to what I eat. Not just eat quickly. And to show gratitude and respect for the meal in front of me.
The Pattern Shift
Fast forward to a few weeks ago, where I felt my energy going down. I started to observe what I ate - I was consuming more sugar than before and this was impacting my energy. I felt the sugar crash around 2pm and would feel super sleepy.
And now I am gaining my energy back and convinced this had everything to do with the glucose spikes. I am determined to flatten my glucose spikes. This is everything for my health and mental wellbeing.
Books that inspired my meals and cooking:
Cheers to y’all for listening to your body and mind. Pay attention to the signs, how you feel and make shift happen. All the very best!
Let’s wake up with a smile, feel energized and excited for the day.
One meal at a time!