Key takeaways:
- Glucose levels and weight loss are connected. By keeping your glucose levels steady, you can reduce cravings, manage hunger, and increase fat burning.
- Metabolic flexibility is crucial for health and well-being. It allows your body to switch between burning glucose and fat for fuel, making you less dependent on constant snacking.
- Focusing on diet culture and extreme weight loss methods can be harmful and unsustainable. Instead, prioritize learning about the molecules in your food and® adopting simple, sustainable habits.
Glucose Levels and Weight Loss
- Glucose roller coasters trigger cravings and increased hunger, while steady glucose levels reduce both.
- Keeping your blood sugar nice and steady allows your hunger hormones (ghrelin and leptin) to maintain a balance, reducing hunger and cravings.
- By steadying your glucose levels, you reduce the amount of insulin in your body, which allows for increased fat burning.
"If you're able to burn fat for fuel, it means that you are metabolically flexible."
Metabolic Flexibility
- Being metabolically flexible means your body can easily switch between burning glucose and fat for fuel.
- People who rely mostly on glucose for fuel tend to get hungry every 2 hours and experience low blood sugar if they don't eat frequently.
- Building metabolic flexibility allows you to feel better, have more energy, and not constantly think about your next meal.
Simple Habits for Glucose Control
- Add vegetables to the beginning of your meals.
- Eat sweets as dessert after your main meal, not as a snack or first thing in the morning.
- Go for a walk after eating.
- Focus on integrating simple habits, not restrictive diet plans.
"The hacks are sustainable, easy partners that you take along with your days and your weeks and your months and your years."
Avoid Diet Culture
- Extreme dieting and cutting out entire food groups are not sustainable or healthy in the long run.
- Focus on building a healthy foundation and implementing simple habits to keep your glucose levels steady.
Real Results
- Steadying your glucose levels can lead to natural and sustainable weight loss as a byproduct of improved health.
- Many people who adopt these habits find that their primary goal shifts from weight loss to feeling good in their bodies and having consistent energy.
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