Episode Transcript
[00:00:00] Journals this journal is your daily companion, a guide to understanding how your body responds to food, movement and lifestyle.
[00:00:10] By tracking your glucose throughout the day, you'll discover your unique baseline and learn how to nourish your body while still enjoying the foods you love within healthy, mindful boundaries.
[00:00:22] Think of this as your starting point for transformation, a tool to help you understand how to lose fat, build or maintain lean muscle, and support your metabolism as you move through your body's natural evolution.
[00:00:37] A note on Commitment Journaling isn't forever.
[00:00:43] We recommend using this tracker for at least 30 days to observe trends, make adjustments and identify the ideal blueprint for your body.
[00:00:54] Morning routine within 15 minutes of waking, take your first glucose reading to see where you are starting the day.
[00:01:03] Then have breakfast. Pair protein and fat with your carbohydrates to slow glucose absorption and prevent a mid morning crash.
[00:01:13] If you plan to work out soon, a light snack like a few bites of oatmeal with berries and nuts or yogurt with fruit is enough to fuel your body and keep cortisol, your stress hormone from spiking. After breakfast, take a 10 to 15 minute walk to help your body process the meal smoothly midday. Check in about three hours later. Take another glucose reading. Has your number returned to less than 30 from your first reading or baseline?
[00:01:48] Is it 100 or below? If not, review your breakfast. Try swapping out high sugar or refined carbs for more protein, healthy fats and fiber next time.
[00:02:01] 2 to 4pm during your fat burning phase, you'll enjoy two main meals each breakfast and linner your late lunch, early dinner.
[00:02:15] Before eating, you can check your glucose again to see if your body has returned to fat burning range.
[00:02:22] Linner should be your largest meal, balanced with lean protein, healthy fats and quality carbohydrates.
[00:02:31] Eat slowly and stop when you feel 80% full.
[00:02:35] This helps train your body to respond naturally to hunger and satisfaction cues.
[00:02:42] Glucose Smart Habits before you eat, drink a glass of water with a teaspoon of apple cider vinegar. Do a five to ten minute exercise. Snack Light resistance moves or squats to activate your muscles.
[00:02:58] They'll absorb glucose more efficiently at your next meal.
[00:03:02] After you eat, take a 10 to 15 minute walk to help your glucose levels return to balance.
[00:03:10] Evening Wind down After linner, you're done eating until breakfast.
[00:03:17] Remember, each bite restarts your glucose clock, pulling you out of fat burning mode.
[00:03:23] Check your glucose again three to four hours after linner to see how your body responded to the meal before bed. Around eight to ten hours after linner, take a final reading Ideally, your glucose should be below 100 and best in the 80 to 90 range, signaling that your body is ready to burn fat overnight.
[00:03:44] Then rest.
[00:03:46] Sleep is your body's most powerful recovery tool.
[00:03:51] Morning Weigh in each morning. Weigh yourself the same way at the same time to stay consistent.
[00:03:59] Don't worry about daily fluctuations. Watch for trends over time.
[00:04:04] As your glucose balance improves, your energy, sleep and body composition will follow.
