At SoWell, we believe in the power of knowing If you have PCOS does that mean you have insulin resistance, and vice versa? Oftentimes, that means empowering dietitians, nutritionists, health practitioners and Products are not intended to diagnose, treat, cure, or prevent any disease.

Wellness Articles. All Female Health Group Medical Management Heart Disease Insulin Resistance Metabolic Expert Advice Metabolic Health Metabolic Syndrome PCOS recipe Weight Biology Kit Weight Loss Weight Management.

The Toxic Relationship Between Insulin Resistance and Heart Disease February is here and the air is buzzing with love and heart-shaped gift boxes, but let's face it, some relationships are toxic.

Recipe: Sheet-Pan Caprese Chicken Thighs This riff on the classic tomato-basil-mozzarella combo is as simple and pared down to make as it is impressively tasty to eat and a thing of beauty to behold. Ingredient Spotlight: 7 Reasons You Need B Vitamins In the world we live in today, maintaining optimal health can be a challenge.

Are Weight Loss Drugs Worth the Investment? When Should I Test My Labs Again? Maybe a day or two, but how does anyone go without food for 7 days in a row? Fiber Conventional wisdom states that fiber is essential for gut health and is effective for management of constipation, even argued to be necessary for proper bowel habits.

Fiber has been purported to be beneficial, if not necessary, for many aspects…. Should You Be Avoiding Antinutrients? The discussion around antinutrients is just as polarized as the nutrition world vegan vs.

carnivore , because antinutrients are present only in plant sources. The animal-based camps highlight the downsides of antinutrients, while the plant-based camps…. Why do we eat? Eating is the process by which humans acquire energy and nutrients, both critical for survival.

Energy without nutrients, however, is just empty calories. Think sugar, beer, rice, etc. Pure energy without significant nutritional value.

Our bodies…. Zinc deficiency is known to be more common in areas where people consume higher amounts of cereal…. What is Bioavailability? In the pharmaceutical world, drug bioavailability is a critical aspect of drug design to ensure that drugs reach a particular concentration.

Cook the chicken breast in a pan, cut into slices, and place on top of the avocado toast. Tip: For more variety and flavor you can season the mashed avocado with chili powder, everything bagel seasoning, or other spices!

Photo: Unsplash. Did you know that avocados are a metabolic balance superstar? Packed with healthy fats, fiber, and essential nutrients, they help regulate blood sugar levels, enhance satiety, and support overall metabolic health.

Their nutrient-rich profile makes them an ideal addition to your personalized Metabolic Balance plan, promoting a balanced and sustainable approach to nutrition while keeping you feeling satisfied and energized.

Today we have another delicious recipe featuring mushrooms. Give it a try and let us know what you think! Ingredients: 1 serving of oyster mushrooms 1 serving of lettuce 1 serving of papaya Apple cider vinegar Garlic clove Salt and pepper Rye bread Preparation: Clean the lettuce, wash it and spin it dry.

Chop the garlic finely. Thinly slice the mushrooms. Halve the papaya, remove the seeds with a spoon and cut into slightly larger cubes. Heat a pan and cook the mushrooms with the garlic and season with salt and pepper.

Arrange mushrooms, lettuce and papaya cubes on a plate, drizzle with vinegar, and season lightly with salt and pepper. Cut bread into cubes, season and roast in a pan until crispy.

Add the croutons to the salad and enjoy! Mushrooms in Metabolic Balance: are they a protein source or vegetable? However, when it comes to mushrooms, a distinction is made between protein source and vegetables. Oyster and shiitake mushrooms are classified into the protein group.

They can be used fresh or dried, and can be stir-fried in a wok or pan. All other mushrooms, such as button mushrooms, porcini mushrooms, or chanterelles, are considered vegetables and can be combined with a different protein source.

The reason for this lies in the biological value, which provides information about how much body protein the organism can build from the protein content of a food. Did you know the Metabolic Balance Program considers the best option to eat three balanced meals daily? This approach helps to prevent crashes in energy and mood and can even reduce cravings for unhealthy foods.

Focusing on nutrient-dense meals can improve metabolism, support healthy weight loss, and promote overall well-being. It also increases fat burning when spacing meals out.

The good news is that many contributing factors are within your control, and small improvements can lead to significant positive outcomes.

In this short video, our lead practitioner shares some of the key factors contributing to high blood pressure that you not have been told about and how improving metabolic health has helped many of our patients manage their's naturally, sometimes being able to Why Guess When You Can Test?

How do you know if your diet and lifestyle are improving your health? In this episode with Dr. Bret Scher, one of our Exercise Physiologists, Kirsty Woods, goes through exactly that.

She uses metabolism testing to help clients lose fat and gain muscle — exactly what we want for healthy weight loss. In this podcast, you will learn: The basics of metabolic testing and body composition analysis How to break through a plateau and get the most out of weight loss surgery Developing integrated teams including metabolism testing to current lifestyle programs may help to deliver real impact when it comes to managing chronic conditions such as obesity, diabetes and PCOS.

This article from one of our valued practitioners featured in the recent Medical Forum Magazine for General practitioners has to the potential potential to change lifestyle management of metabolic health Key Messages: Managing obesity remains a challenge worldwide Objective measurements improve WHY GUESS WHEN YOU CAN TEST When we talk about weight loss, we really Change the Conversation — Low Carb Roadshow.

Kirsty Woods. Stay Off My Operating Table Podcast — Kirsty Woods. ECAL , In the News. To avoid spending extra time in the supermarket reviewing labels, here are a few simple things to remember: If sugar is in the first few ingredients, the food is more likely to spike your glucose.

And sugar goes by many names: corn syrup, fruit concentrate, honey, agave, maple syrup and dextrose. You can find a full list or hidden sugar names here.

Look for foods that have high levels of protein and fiber on the Nutrition Facts. These help your glucose stay steady. Even if you buy a high-sugar food , you can always use the tips Lingo gives you to reduce the spike those foods are more likely to cause. Also remember to have a balanced meal beforehand with plenty of fibrous vegetables, protein, and healthy fats.

Use your muscles before or after the meal, and review the portion sizes on the label and stick to them. Finally, slow down. Enjoy your food. Building your perfect morning also needs to include a good breakfast.

A good breakfast can set the tone for your day and really make the difference. A proper breakfast should provide you with a few things: Protein.

Eggs, nuts, Greek yoghurt, tofu, and grilled meat are some great examples of protein sources that can easily fit into your breakfast. Fibre also does its part to keep you full. It slows the digestion of sugar, keeping your glucose steady. Sauteed vegetables in scrambled eggs, or nuts and seeds on top of yoghurt are all great sources of fibre.

Even whole fruits when combined with protein, fat, and other fibre sources can fit into a great breakfast. Healthy fats. Healthy fats keep you full while helping to absorb important fat-soluble vitamins, and provide unsaturated fatty acids like omega-3 fatty acids which benefits your heart and brain health Check out our recipes section for a few breakfast ideas and try some out.

Follow The Fundamentals and remember, combining protein, fibre, and fats with your carbs helps to keep you full and minimise your glucose spikes. Making more informed choices in the morning can lead to a day you can really feel good about.

While these symptoms are unpleasant in the moment, you may not be aware of the further health implications of frequent glucose spikes, both in the short-term and long-term.

Fortunately, you can avoid or lessen glucose spikes thanks to various lifestyle habits. Please note that these tips are for otherwise metabolically healthy individuals and not intended for those with diabetes or other metabolic conditions that require medical interventions.

After you eat, your body gets to work breaking down the food and drink to be used for energy or stored for later use. Carbohydrates specifically are broken down into glucose, which is circulated in your bloodstream. When the amount of glucose in the blood rises to a level that is higher than what is needed for energy, this is called a glucose spike or blood sugar spike.

It's a sharp, marked rise in the amount of glucose in your blood, typically followed by a comparable decline, also known as a crash. Read our full guide on "What is a glucose spike? However, when these glucose spikes happen frequently and consistently, it can lead to negative health complications.

While you may be familiar with the unpleasant effects of a glucose spike followed by a crash — hunger, thirst, irritability, brain fog, increased cravings — you may not be aware of the long-term health implications of consistent glucose spikes. Frequent glucose spikes can significantly impact the health of blood vessels and cells.

When these spikes become chronic, it can set the stage for future metabolic dysfunction. Elevated glucose increases your risk for developing insulin resistance, prediabetes, and type 2 diabetes.

They can also cause inflammation and impact your blood vessels, which can lead to other health issues such as heart disease. Limiting the number and size of glucose spikes that occur can help improve your overall well-being.

Wearing a continuous glucose monitor like Lingo can help you learn about your glucose patterns and track your spikes. Lingo provides real time insights to help you understand how your habits impact your glucose and metabolic health.

How to avoid glucose spikes There are many ways to manage your glucose naturally in otherwise metabolically healthy individuals. Some of these include: Limiting foods that cause spikes such as refined carbohydrates, sugars, and sugar-sweetened beverages.

When possible, try and eat the protein on your plate before digging into the carbs, or at a minimum, eat them together. Getting regular exercise: Getting in about 30 minutes of movement daily can help manage your glucose. Eating more veggies and fibre: Leafy greens and non-starchy vegetables such as kale, spinach, broccoli, asparagus, and bell peppers contain fibre a type of carbohydrate , which slows digestion and helps you feel fuller, longer.

These veggies also pack important nutrients and phytochemicals. Other types of fibre such as that found in oats, peas, beans, barley, carrots, and citrus fruits can help slow the absorption of sugar to help improve blood glucose. Try incorporating a stress-reducing activity into your day like yoga, meditation, journaling, or listening to calming music.

In particular, mindfulness meditation has been proven to reduce stress levels 4 and you can find guided meditations online or in an app — try starting with a few minutes a day to see how that impacts your stress levels.

Drinking enough water: Staying hydrated is crucial for overall well-being, including for metabolism and glucose control. Limiting alcohol: Carb-heavy and sugary alcoholic beverages, such as beer, cocktails, and dessert wines can spike your glucose, so be sure to opt for something with less sugar like a shot of liquor mixed with seltzer water and a slice of citrus or a dry wine like pinot noir, pinot grigio, or brut sparkling.

Plus, drinking alcohol too soon before going to bed can interfere with your sleep, which also has a negative impact on glucose. And the more you drink, the more you lower your inhibitions, which may lead you to reach for sugary and carb-heavy snacks that can cause a spike. Research shows that no matter what you may eat at breakfast, a poor night's sleep leads to more elevated glucose following breakfast when compared to a night of good sleep.

Create a nighttime routine that helps you wind down before bed and follow our tips to get a better sleep at night. There are short-term and long-term health benefits to maintaining steady glucose, including improving your metabolic health and overall well-being.

As mentioned, using a continuous glucose monitor like Lingo can help you understand your habits and patterns and work towards limiting glucose spikes. Green vegetables are important sources of key vitamins.

Especially vitamins C and B. However, these vital nutrients in are easily lost during storage, preparation, and cooking. If you want to get the most from your greens, you need to treat them right. Proper storage Minimise the nutritional losses that occur during storage by only buying what you need.

In fact, some studies show that frozen produce can contain higher levels of some nutrients like vitamin C compared to fresh vegetables. Methods like steaming, stir-frying, or microwaving help preserve vitamins.

In addition to helping preserve your nutrients via cooking, you can add some fat to your plate and further help your body make the most of the nutrients, like phytochemicals, that you consume. Phytochemicals, are compounds produced by plants to help them self-protect in their natural environment, and these compounds offer human health benefits as well.

And two phytochemicals, beta carotene and lycopene, found in vegetables are absorbed more easily by the body if they are served with a fat.

So serve your salads with an oil-based dressing, or drizzle olive oil over your cooked vegetables. Fitting things into a busy day is difficult.

When you exercise, your body uses glucose for energy. This helps keep you steady, particularly after meals, and helps maintain your muscle and aerobic capacity. Consistency is important. Just minutes of light walking each day can have a positive impact on your health.

Take the stairs instead of the lift. Park your car farther away. Little changes can make a big difference. It's no secret that a good night's sleep is vital for your overall health and wellbeing. The impact of sleep extends beyond simply feeling refreshed; our shuteye influences our energy levels, physical health, mood, and daily activities.

Although there is no one-size-fits-all advice, there are things you can do to help improve your sleep. This guide is intended to empower you to try several different sleep hygiene methods to improve your sleep naturally as you build healthier routines and habits that work for you.

Dysregulated glucose can lead to fluctuations in mood and energy 3 , cravings for starchy foods, and an increased risk of overeating 4. These foods then further disrupt your glucose. And so, the cycle continues. Poor sleep can also result in a reduced ability to fend off illness 5.

While these are the short-term effects of sleep deprivation, a lack of sleep can also have a long-term impact on your health and wellbeing.

Long-term consequences of sleep disruption in otherwise healthy individuals include hypertension high blood pressure , cardiovascular disease, weight-related issues, metabolic syndrome, type 2 diabetes, and colorectal cancer 10, Poor sleep has also been tied to an increased risk of cognitive decline and Alzheimer's disease Wind down your caffeine intake Your meal or snack choices can have a significant impact on your sleep.

You might be aware that you should avoid stimulants such as coffee, some teas, and dark chocolate before bed as the caffeine can disrupt your sleep-wake cycle, making it harder to fall asleep and stay asleep. Everyone metabolises caffeine differently. One person may be fine with their third coffee later in the day, while another may not be OK with even one coffee in the morning.

Learn how different meal choices affect you Your meal choices throughout the day, and particularly around dinner time, can lead to dysregulated glucose beyond typical glucose spikes. This can make it harder to fall asleep and also disturb sleep quality 5, 6.

Prioritise protein, fats, and fibrous vegetables as you reduce the amount of carbs on your plate. This helps to maintain steady glucose levels. Personalised coaching, such as that provided through Lingo, can help guide you towards making better meal choices, help motivate you, and help keep you on track with this crucial element of your sleep health.

Create a relaxing sleep environment Make your bedroom a calm, comfortable space that promotes restful sleep. Consider things like comfortable bedding, blackout curtains or an eye mask, or a white noise machine to help create your perfect sleep environment. These seemingly small touches can make a big difference.

Avoid unnecessary clutter, as this can create a chaotic environment, which is not conducive to relaxation. Try to avoid working in your bedroom, as your brain starts associating the space with productivity and stress rather than relaxation and rest. Try to avoid watching TV and movies, playing video games, and scrolling through social media right before bed.

However, while alcohol might help you fall asleep quicker, imbibing leads to a more restless and disrupted sleep, creating a greater likelihood of waking up during the night.

Alcohol before bed can drive a reduction in REM sleep, the phase of sleep that is crucial for dreaming, memory consolidation, and emotional regulation. Look to replace your evening cocktail or glass of wine with one of the following: Herbal teas: chamomile, valerian root, and lemon balm are all known for their natural calming properties.

Golden milk turmeric latte : blend milk with turmeric, cinnamon, ginger, and a touch of honey for a comforting drink with anti-inflammatory properties. Too much cortisol can not only affect your glucose, but also disrupt your sleep patterns. High cortisol levels have been linked to insomnia, waking up during the night, and less sleep time overall 8.

Techniques like deep breathing, meditation, and yoga can help to ease your mind and reduce your stress levels before bed. A simple breath technique involves inhaling slowly for a count of four and exhaling smoothly for a count of four.

Write down your thoughts If you feel anxious or worried about the next day, take a few minutes to jot down your thoughts or worries on a notepad next to your bed. You may even find it useful to write down your top three priorities for the next day. This can help you clear your mind and unwind.

It can also be comforting to make note of three things you are grateful for. This practice can help shift your stress and help you feel ready for sleep.

Follow a bedtime routine sleep hygiene A consistent bedtime routine can signal to your body that it's time to wind down and get ready for sleep. This can include things like taking a warm bath, reading a book, or some light stretching. Use these tips as inspiration to create a regular routine that can significantly improve your sleep quality.

Even making one or two adjustments can have a positive impact on both your sleep and your glucose. A final note from Lingo Quality sleep is paramount for overall health and wellbeing. The relationship between sleep and glucose is powerful, and when disrupted, has a wide array of health consequences.

Achieving better sleep requires a personalised approach, and Lingo is here to support you at every step. Much of the modern diet we eat includes processed foods. We often turn to processed foods for a number of reasons, whether out of convenience, cost, and a long shelf life, or just personal preference.

Here, we break down the differences among the types of processed foods, why you should limit ultra-processed foods, and how to make the best choices for yourself the next time you hit the supermarket.

What are ultra-processed foods? Put simply, processed food has been altered from its natural state. For example, an apple picked off a tree is a whole food found in its natural state. When a food company takes apples and mashes them with sugar, water, and other additives to make store-bought applesauce, that's a processed food.

One way to evaluate the level of processing of food is with the NOVA system, which classifies foods according to the extent and purpose of their processing 1 This system was developed by researchers at the University of São Paulo in and is widely used by health professionals and public health organisations.

The NOVA system takes into account the extent and purpose of food processing rather than solely focussing on the nutritional content. These are foods you would prepare and cook at home: raw and frozen fruit and vegetables, fish, meat, milk, and eggs.

NOVA2: Culinary ingredients NOVA2 foods are single-ingredient foods derived from NOVA1 foods but processed slightly to be used in cooking. Some examples include honey, olive oil, butter from milk , flour from wheat , vinegars, salt, and spices.

NOVA3: Processed foods These foods are made up of a few ingredients — a combination of groups 1 and 2. They have been modified, typically by adding salt, oil, or sugar, to make them taste better or last longer. These include cheese, fresh bread, jam, tinned vegetables and fish, and smoked and cured meats.

NOVA4: Ultra-processed foods These are made with substances that have been extracted from food or created in a lab. NOVA4 ultra-processed foods contain many ingredients, few or none of which come from group 1 foods, and are never or rarely used in kitchens. Manufactured to be convenient and ready to eat with a long shelf life, these foods are high in additives, colours and preservatives, dense in energy, but low in nutrients.

Examples of ultra-processed foods Breakfast cereals Carbonated soft drinks Packaged snacks like crisps, snack bars, sweets, chocolate Instant noodles Oven pizzas Ice cream Ready meals Margarines and other dairy spreads Packaged desserts Condiments There will be versions of some foods that fall under NOVA3 rather than NOVA4, for instance natural Greek yoghurt versus fruit yoghurts with sweeteners and colourings; natural meats versus processed meat slices; or fresh bread from natural ingredients versus industrialised bread products with preservatives.

When foods undergo processing, not only does it alter the physical form, but the nutritional profile can also change. This sometimes translates to fewer nutrients and more additives, giving your body less of what it needs to thrive.

As ultra-processed foods are often high in salt, sugar, and other additives to enhance the flavour, colour, or texture of foods, they can be detrimental to your health for many reasons. In fact, one study showed that people who consumed ultra-processed foods ate on average more calories a day compared to those who ate primarily unprocessed foods.

Undereating fibre in particular can result in a lower consumption of prebiotics and fewer bowel movements, which can further contribute to bloating and poor gut health. Studies across several countries have shown that increases in ultra-processed foods are linked to chronic diseases such as diabetes, hypertension, gastrointestinal disorders, and cancer.

Not only can a glucose spike followed by a crash leave you feeling sluggish, hungry, and irritable, frequent glucose spikes have been linked to health complications including insulin resistance, type 2 diabetes, and heart disease.

Although many ultra-processed foods contain unhealthy fats, sugars, and artificial additives, there are other options with fewer ingredients, more balanced macronutrients, and enriched with vitamins and minerals.

Not all processed foods including ultra-processed foods need to be eliminated entirely. They can have a place in a well-rounded diet if consumed in moderation, especially since these foods are often a convenient and cost-effective option.

Ultimately, understanding the nutritional content of ultra-processed foods and how they affect you is important in deciding whether they are a good choice for you and your goals. Using a continuous glucose monitor like Lingo provides insight into how these foods impact your glucose, or blood sugar, and what effects this has on you both in the short- and long-term.

How can I avoid ultra-processed foods? However, swapping ultra-processed foods for more nutritious whole foods is a better choice for your overall health. We often turn to ultra-processed foods out of convenience, but planning ahead can keep you prepared and help you make more nutritious choices.

Weekly planning and batch cooking can transform homemade meals into easy-to-grab and healthy options. Prepare your weekly meals and shopping list in advance and make a plan for when you hit the grocery store to steer clear of the aisles containing ultra-processed foods.

This will not only streamline your choices, but also help you stick to whole foods that will benefit your overall health. Making snacks at home will decrease your need to buy packaged foods and help keep your glucose levels steady.

Cut up a large batch of vegetables crudités and keep them in the fridge for a few days for when you need them. Craving crisps? Try roasting chickpeas with olive oil, sea salt, and paprika for a nutritious option. When you do need to buy a quick snack, check the ingredient list.

Prioritise foods with shorter ingredient lists and foods in their natural state, and watch out for added sugars like dextrose, fructose, maltose, or sucrose that can spike your blood sugar. In general, awareness is key when it comes to understanding ultra-processed foods and how your body responds to different foods.

Lingo gives you real time insights into how your glucose levels respond to your food choices and lifestyle factors. Replacements for common ultra-processed foods that are low in refined fats, salt, and sugar, and can help keep your glucose steady: Swap white pasta with a store-bought tomato sauce for zucchini noodles or spaghetti squash with a homemade tomato sauce and a source of protein like tuna, chicken, or tofu.

Substitute sugary soda drinks with sparkling water infused with fresh slices of cucumber, lemon, or berries. Instead of eating a frozen ready-to-eat meal, make a quick vegetable stir-fry with a fresh protein source like salmon, chicken, or pork , a complex carbohydrate like quinoa which you can batch cook in advance , and a quick homemade sauce of low-sodium soy sauce, ginger, garlic, and lime.

A final word from Lingo Processed foods have become a staple in most diets due to their convenience, long shelf life, and palatability. Ultra-processed foods, which are industrially formulated with multiple ingredients, often lack nutritional value while being energy dense.

When eaten in excess, these foods can lead to health complications. Having a plan is key: map out meals in advance, batch cook, and prepare homemade snacks to avoid the convenience of ultra-processed foods. By reading labels and using systems like Lingo, which use a continuous glucose monitor, you can gain insight into how certain foods impact your glucose levels, helping you make the best choices for you and your overall health.

Your glucose levels also known as blood sugar levels play an important role in your overall health and well-being, impacting your energy levels, sleep patterns, hunger and cravings, and more.

Maintaining steady glucose levels can have an impact on your health today and influence future health risk. Consistently low values, known as hypoglycemia, bring about unpleasant symptoms and consistently high levels may fall into the pre-diabetes or diabetes range.

Knowing your glucose levels and monitoring how your body processes glucose can give you a window into your overall metabolic health and well-being and help prevent more serious chronic conditions. What is glucose and do your glucose levels matter? Glucose comes from the food we eat; more specifically, carbohydrates are converted into glucose, which then circulates through the bloodstream to be used immediately for energy or stored for later.

As glucose moves through your bloodstream, your pancreas releases the hormone insulin to help utilise the glucose for energy. Any glucose that's not used as an immediate source of energy is shuttled to the liver, muscles, or fat cells and stored for later use. If glucose levels are chronically high, this is known as hyperglycemia, or commonly referred to as high blood sugar.

This persistent hyperglycemia can lead to developing pre-diabetes or type 2 diabetes. In addition to concerns associated with high glucose, continual glucose spikes and crashes can leave you with feelings of low energy, low focus, constant cravings, unsteady moods and poor-quality sleep.

In the long term, this glucose roller coaster can lead to health complications, with research suggesting an increased risk for developing insulin resistance, type 2 diabetes, and cardiovascular issues.

Refined carbohydrates, such as white bread, pasta, pastries, and white flour, have been stripped of their bran, fibre, and nutrients. Complex carbs include peas, beans, whole grains, and vegetables and aren't as likely to spike your glucose as simple carbs.

Fruit is naturally high in fructose, a simple sugar, and can be the culprit behind a spike, but most fruits contain healthy fibre and other beneficial nutrients. With a bit of planning, you can enjoy fruit and stay steady.

So, instead of a slice of toast and jam, opt for toast with smoked salmon and avocado. Another way to lessen a spike is to eat your carbs after you enjoy the vegetables, fat, and protein on your plate; eat the chicken and broccoli before moving onto the risotto.

Glucose levels are also impacted by lifestyle factors such as stress, quality of sleep, and exercise. This quick influx of fuel can spike your glucose, but in this case, a spike is a good thing. Consistent ups and downs or persistent hyperglycemia could signal a risk for a bigger metabolic condition down the road.

Thanks to advancements in technology, there are now several ways you can track your glucose levels at home. One of the easiest and least invasive ways is through continuous glucose monitors CGMs , which track your glucose in real time.

The Lingo biosensor, like most CGMs, use interstitial fluid rather than blood. The advantage of using a CGM like Lingo is that it connects to your smartphone, allowing you to track your glucose in real time.

Lingo also offers real time coaching to guide you as you make choices and build new habits to help retrain your metabolism. Normal glucose levels Glucose trends are unique, and even the same individual can have a glucose pattern that varies from day to day due to a variety of factors such as diet, exercise, sleep, and stress.

Those without metabolic dysfunction stay within this range most of the time. If you have questions about your glucose values, be sure to check in with your health care team.

Even in generally healthy individuals, these glucose spikes can play a big role in your general well-being. Alternatively, there is such a thing as having glucose levels that are too low, also known as hypoglycemia.

With Lingo, we take your glucose data and convert it to a simple target called a Lingo Count. Your Lingo Count and accompanying glucose graph indicate when you are spiking so you can better understand your individual response to food and other lifestyle factors.

Lingo can help you create habits that will keep your glucose steady and benefit your overall well-being. A final note from Lingo Having insight into your glucose levels can help you understand your metabolic health and unique responses to food. What you eat and how your body breaks it down can impact your sleep, energy levels, focus, hunger, cravings, and more.

The food choices you make play an important role in your long-term health. For example, if your glucose commonly referred to as blood sugar is constantly spiking and crashing — usually thanks to food choices such as eating a lot of refined carbohydrates or sugar — it can lead to health complications down the road.

Research suggests that years of dysregulated glucose, or consistently riding this glucose rollercoaster, can impact heart health as we age.

The short-term benefits of keeping your glucose levels steady include helping you manage cravings, achieving better energy, improving mood and sleep.

Luckily, we have several tips below to help you balance your plate, make healthier food choices, and manage your glucose. A good formula to follow is the rule of three: Fill ½ of your plate with non-starchy vegetables e.

asparagus, Brussels sprouts, peppers , ¼ with complex carbohydrates e. sweet potato, brown rice, quinoa , and the remaining ¼ with high-quality protein e. steak, chicken, fish. Include healthy fat e. avocado, nuts, seeds, or a drizzle of olive oil across these three sections.

They provide vitamins and minerals as well as fibre, which can slow down digestion and reduce glucose spikes. Complex carbohydrates: Whole grain bread, pulses, wild rice, quinoa, potatoes, sweet potatoes, couscous, whole grain pasta, or amaranth are all good options.

These complex carbohydrates are digested more slowly than their refined counterparts sugar, white bread 10 and provide a steady source of energy. Plus, fats help slow down digestion and steady your glucose. Add these flavourful fats throughout your meal, especially to veggies.

High-quality oils and healthy fats help your body absorb vitamins A, E, and K, which are naturally occurring in vegetables.

For example, a piece of toast by itself can lead to a glucose spike, but topping with avocado and eggs can help balance the carbs and keep you steady.

Not allowing yourself to eat your favourite comfort foods in moderation often leads to a binge later on. Plus, if you restrict your food choices and calories too much, this can actually backfire and create further health complications such as nutrient deficiencies, low energy, fatigue, muscle depletion, and slowing down your metabolism.

While it may take a bit to establish a habit, practising the tips below will set you up for success when it comes to eating healthfully and making better choices. Eat slowly. People who eat more slowly consume less than those eating more quickly. When you sit down to eat your meal, focus on eating your veggies first, then protein.

Finish with your serving of carbs. Staying hydrated is essential to support a health metabolism. The recommended daily water for adults is 2.

Meal prep, batch cook, and plan your menu for the week to stay on track. Make sure you have shelf-stable, high-protein and high-fibre snacks within reach for when hunger strikes nuts, jerky sticks, and dried edamame are all good options.

Eat mindfully. You tend to eat more when your attention is on something else, like the television, your phone, or work. Pay attention to how your food tastes, the texture, and really enjoy your meal. Limit ultraprocessed foods and simple carbs.

Ultraprocessed foods, such as breakfast cereal, instant noodles, pretzels, crisps, and packaged biscuits are designed to be highly palatable with minimal nutrients. More specifically, sugar and simple carbohydrates such as white bread, pasta, candy, and baked goods can spike your glucose, leading to a likely crash and leaving you tired and sluggish.

Work to limit your simple carb intake and opt for fibrous and complex carbohydrates like whole grains, wild rice, fruits, and vegetables instead. Skip the see-food diet.

Store most of your food out of sight, especially your favourite comfort and snack foods. Keep countertops clear save for a small fruit bowl and put healthy foods and snacks in the front of your refrigerator.

Clear containers of chopped raw veggies to snack on like carrot or celery sticks and high-protein options should be within eyesight, while high-carb comfort food should be stored in the back.

Know your body. Gaining insight into how your body responds to certain foods and the impact it has on your glucose can inspire changes. Instead, focus on making small, sustainable changes and pay attention to how you balance your plate at meals. One of the most overlooked factors is stress, and stress especially chronic stress can have a persistent negative impact on your glucose levels.

Ignoring stress can get you stuck in a cycle of glucose spikes and crashes, which can negatively impact your health. Stress is interwoven with everyday life, especially as we juggle packed schedules, important responsibilities, relationships, bills, and more.

As mentioned, stress directly impacts glucose and your long-term health. When your glucose dips after this initial rise, the fluctuation can leave you irritable, lethargic, and craving sweet foods. A positive example of this is exercise, which is stress on the body for a defined period.

Once your workout is over, blood pressure, heart rate, and glucose lower as your body returns to homeostasis. In turn, desired adaptations occur over time as your cardiovascular and musculoskeletal systems get stronger.

The problem with repetitive or chronic stress more commonly from the list above, although exercise overtraining can be a cause too is that your stress response is constantly activated and becomes less effective while creating a harmful metabolic environment.

In turn, glucose spikes and crashes are larger, more frequent, and unpredictable. While you may not be able to avoid that stressor entirely, try to find a way to lessen its impact. Even simple breathing exercises can make a difference. Research shows that diaphragmatic breathing exercises specifically improve cortisol levels and people report less stress.

Spend time outdoors: Spending 2 hours weekly in nature city greenspaces count, too has been shown to improve stress levels. Pay attention to the scenery and environment, like beautiful flowers or birds chirping.

Strengthen social connections: Having a strong social network of friends and loved ones has been shown to help improve overall quality of life. Tracking your glucose levels: Tracking your glucose levels can not only help you understand how different foods uniquely impact you, but also the effect of stressors on your glucose levels.

Tracking your glucose can be done using a continuous glucose monitor CGM and a system like Lingo, which provides unique insights into your glucose patterns. A final note from Lingo Reducing stress can seem like a difficult task, particularly when it feels omnipresent throughout many aspects of your life.

Once you pinpoint the biggest stressors in your life and identify what is within your control, set aside some time to destress. Getting in shape, losing weight, prioritising your health, improving your wellness — these all require a multi-pronged approach that involves setting habits, lifestyle changes, and being consistent.

Remember: progress is better than perfection, and establishing gradual habits and being consistent will help you achieve your goals. New Year's Resolution Ideas for Well-being 1.

Move more Whether you are an avid exerciser or just starting to think about getting more activity in your day, setting a goal to move more can be a great way to improve your health 2. Since many adults have desk jobs, they often spend most of their day sitting and not moving much, even if they are regular exercisers.

Action ideas: Set a timer on your phone to stand up for at least 5 minutes every hour. Take short, 5-minute walking breaks between meetings.

Plan a 10—minute walk after lunch. Walk with your partner, family, or friend after dinner — or take the dog for a solo stroll.

Take some of your meetings on the phone while walking outdoors or on a treadmill. Aim to increase your step count by 2, — 3, per day 7 2. Choose more whole foods As life gets busy, it can be easy to grab convenience processed foods that are pre-packaged and shelf stable.

However, these ultra-processed foods can negatively impact our health and well-being. Setting a goal to reduce the amount of ultraprocessed foods you eat can be a great way to prioritise your health for the New Year. Think of ultraprocessed foods as those found in boxes and bags, often have a long shelf life, and usually made with a lot of ingredients, including unfamiliar additives.

Some examples are breakfast cereals, pretzels, crisps, sodas, instant noodles, oven pizzas, ready meals, and packaged desserts. Action ideas: Make a grocery list before heading to the store and stick to foods on the perimeter most ultra-processed foods are found in the centre aisles. Plan a day of the week to meal prep so you always have quick options on hand.

Batch cook proteins, vegetables, and whole grains ahead of time to quickly throw together meals. Swap refined grains for whole grains: buy whole-grain bread over white and add items like quinoa and rolled-oats to your diet.

Try a new vegetable each week: Find a recipe and try something new to add more variety to your meals. Once you find something you like, you can add it to your regular routine. Look for guided meditations online or with an app. Research shows that spending 2 hours weekly in nature city greenspaces count, too can improve stress levels.

Try a yoga practice, whether a flow at home or a class in a studio. Cultivate gratitude. Each day, write down a few things that you are grateful for. Studies show that people who practice gratitude feel happier and have stronger relationships.

It has been shown that getting less than 7 hours of sleep per night is related to a wide range of health complications such diabetes, heart disease, anxiety and depression, and obesity. Action Ideas: Set a reminder on your phone a couple hours before bedtime to start winding down: turn down lights, avoid screens, and take a bath or read a book to help prepare your body for sleep.