If you’ve ever said, “I eat healthy, but I still crash or gain weight,” this episode is for you. In The Glucose Diaries™, Stephanie reveals one of the simplest yet most powerful metabolic hacks—the order you eat your food.

Studies show that eating your veggies and protein before your carbs can reduce your glucose spike by up to 73% and lower your insulin response by up to 48%. That’s not a small difference—it’s a metabolic reset.

Here’s how it works: fiber, protein, and fat slow the absorption of carbs, acting like a “coffee filter” in your digestive system. When carbs hit your bloodstream more gradually, your blood sugar rises smoothly, insulin doesn’t overcorrect, and your body stays in fat-burning mode instead of fat storage mode.

Stephanie breaks down how to apply this in real life:
 1️⃣ Front-load fiber. Start with veggies or a small side salad.
2️⃣ Anchor with protein. Eat 30–40g of protein before your carbs.
3️⃣ Save carbs for last. Finish with your rice, fruit, or starches.

You’ll feel the difference in your energy, cravings, and mood—without giving up the foods you love. Whether it’s eating your chicken before your pasta, or adding raw veggies before a sandwich, this one change can completely transform your glucose response.

If you’ve ever searched “how to lower blood sugar naturally,” “food order for glucose control,” “reduce insulin resistance without dieting,” or “flatten glucose spikes,” this episode gives you the science and the strategy to do it.

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⚠️ Disclaimer: This podcast is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, medication, or lifestyle.

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

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