On today’s podcast we’ll be talking more specifically about practices, tactics/‘hacks’ to reduce blood glucose spikes and crashes, strategies to keep us insulin sensitive and ultimately improve our metabolic health, so we can prevent things like T2DM, certain cancers, dementia, obesity, CVD. Potentially even improving the management of conditions like PCOS, headaches and vague symptoms like brain fog, fatigue and more. Specifically I’m talking through popular hacks to maintain a normal glucose Vinegar before meals The order of foods (nutrient sequence manipulation) Fibre before meals Exercise after eating Plus supplements including psyllium, green tea, berberine and salacia oblonga I’m diving into the studies that many people use to recommed these practices, the doses and I’ll ultimately let you know whether I think they’re worth trying! ________________________________________________________________________ CHAPTERS: Timecodes: ________________________________________________________________________ References: Vinegar - https://www.sciencedirect.com/science/article/pii/S0168822716308518 https://link.springer.com/article/10.1186/1471-230x-7-46 https://onlinelibrary.wiley.com/doi/10.1002/mnfr.201600121 Sequential nutrient ingestion - https://www.nature.com/articles/nutd201633/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4876745/ https://drc.bmj.com/content/5/1/e000440 https://www.frontiersin.org/articles/10.3389/fendo.2019.00144/full#B58 PGE and appetite https://www.nature.com/articles/s42255-021-00383-x Fibre https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-76 https://pubmed.ncbi.nlm.nih.gov/30617143/ https://pubmed.ncbi.nlm.nih.gov/12209371/ Psyllium- https://www.nature.com/articles/1601398 B glucan -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146517/ http://www.aulamedica.es/nh/pdf/7597.pdf Almonds -https://www.nature.com/articles/s41430-023-01263-1 Exercise - https://www.mdpi.com/1660-4601/20/1/253 https://link.springer.com/article/10.1007/s00125-016-4085-2 https://onlinelibrary.wiley.com/doi/full/10.1002/1348-9585.12199 Berberine- https://pubmed.ncbi.nlm.nih.gov/23808999/ Salacia - https://pubmed.ncbi.nlm.nih.gov/17616771/ https://pubmed.ncbi.nlm.nih.gov/15635348/ https://pubmed.ncbi.nlm.nih.gov/15975493/ Green tea - https://www.mdpi.com/2072-6643/14/23/5063 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520190/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777853/ ________________________________________________________________________ EAT WELL EVERYDAY 📱 Download the Doctor's Kitchen app for free here: https://apple.co/3La17ce 🥗 Download a FREE 7 day meal plan: https://thedoctorskitchen.com/newsletter/ LEARN FROM THE BEST 🎤 Listen to experts on the podcast: https://thedoctorskitchen.com/podcasts 👨🏽‍💻 Browse articles on the website: www.thedoctorskitchen.com MY COOKBOOKS 📚 https://thedoctorskitchen.com/books/ LET'S BE FRIENDS 📷 Instagram: https://www.instagram.com/doctors_kitchen/ 📹 Subscribe: https://www.youtube.com/channel/UCDHTLhQbYlFnPBv-iLgFsQQ 🙋🏽‍♂️ Facebook: https://www.facebook.com/thedoctorskitchen 🐦 Twitter: https://twitter.com/doctors_kitchen 👔 https://www.linkedin.com/in/rupy-aujla/