Are your afternoon crashes, sudden irritability, or unstoppable sugar cravings trying to tell you something? In this episode we uncover how daily glucose swings—even in people without diabetes—contribute to fatigue, brain fog, mood issues, and accelerated aging. Most importantly, we translate the best evidence into five simple hacks you can use today to flatten the curve and feel incredible.

What you’ll learn:

• What glycemic variability is and why A1c can miss it

• How meal order, movement, sleep, stress, caffeine timing, and hormones shape your curve

• Why swings drive oxidative stress, vascular damage, cravings, mood shifts, and insulin resistance

• Five simple curve‑flattening habits you can implement immediately

• A one‑week listener challenge to feel measurable changes

Listener Challenge: Pick one hack for seven days: 10‑minute walk after meals; protein + fiber first; add vinegar; flip breakfast; win the 3 p.m. window. Share your results with me on Instagram.

00:00 — Cold Open

01:00 — What is glycemic variability?

06:00 — What causes glucose swings?

15:00 — Why spikes accelerate aging

25:00 — Five hacks to flatten the curve

38:00 — Listener challenge + wrap

40:00 — Outro

Citations:

• Monnier L, et al. Glucose variability and oxidative stress. J Diabetes Sci Technol. 2006.

• Shukla AP, et al. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care. 2015.

• DiPietro L, et al. Short postmeal walks reduce glycemic response. Med Sci Sports Exerc. 2013.

• Johnston CS, et al. Vinegar ingestion at mealtime moderates postprandial hyperglycemia and insulin. Ann Nutr Metab. 2010.

• Additional supporting literature on sleep, stress, caffeine timing, hormonal effects, and individualized responses referenced in the episode narrative.

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