#reduce sugar spikes

[shivasriworld]

Moderate Sugar Slayer

Reduce Post Meal Sugar Spikes Upto 40%

Improve Insulin Sensitivity

Maintain Stable Hba1c Levels

Reduce the Uptake of Carbs and Sugars

ORDER ONLINE NOW

[ri5k]

neither of these foods are even remotely the same as they were centuries ago

‘bread is bad for you’ ‘rice is bad for you’ sorry im not subscribing to the idea that staple grains that have been integral to cultures for centuries are evil. i love you carbs

[thenewsinfinite]

How to Control Sugar Level Immediately? ⚡ Top 21 Powerful Hacks Backed by Science

How to control sugar level immediately? Discover 21 science-backed ways to stabilize blood sugar fast, from home remedies to lifestyle hacks. Introduction Blood sugar control is essential for everyone—whether you’re managing diabetes or simply looking to stay energized throughout the day. Sudden spikes can lead to fatigue, brain fog, and long-term health risks. The good news? There are…

[wasif-health-tipps]

Mastering Blood Sugar Control: Strategies for a Healthier Life

Maintaining stable blood sugar levels is crucial for overall health and well-being. Fluctuations in blood glucose can lead to a range of health issues, from fatigue and irritability to more severe conditions like diabetes. Here’s a comprehensive guide to mastering blood sugar control through diet, exercise, and lifestyle changes.Understanding Blood SugarBlood sugar, or blood glucose, is the amount of glucose present in the blood. It’s a primary energy source for the body, but maintaining it within a healthy range is essential. Blood sugar levels are influenced by the food we eat, how we exercise, and various physiological factors.1. Balanced DietA balanced diet is the cornerstone of effective blood sugar management. Focus on these dietary principles:Choose Low Glycemic Index Foods: Foods with a low glycemic index (GI) release glucose slowly into the bloodstream, helping to maintain stable blood sugar levels. Examples include whole grains, legumes, and most vegetables.Incorporate Fiber: Fiber slows the absorption of sugar, which helps in controlling blood glucose levels. Opt for fruits, vegetables, whole grains, and legumes.Control Portion Sizes: Eating large portions can lead to spikes in blood sugar. Use smaller plates and be mindful of serving sizes.Limit Sugary Foods and Drinks: Reduce the intake of foods and beverages high in added sugars, like sodas, candy, and baked goods.2. Regular ExercisePhysical activity is vital for blood sugar control. Here’s how exercise helps:Improves Insulin Sensitivity: Regular exercise makes cells more responsive to insulin, which helps in managing blood sugar levels.Aids in Weight Management: Maintaining a healthy weight through exercise can improve blood glucose control and reduce the risk of developing type 2 diabetes.Enhances Overall Health: Exercise supports cardiovascular health, reduces stress, and boosts mood.Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.3. Consistent Meal TimingEating meals at regular intervals helps in stabilizing blood sugar levels.Don't Skip Meals: Skipping meals can lead to blood sugar drops or spikes. Aim to eat every 3-4 hours.Balanced Meals: Each meal should include a mix of carbohydrates, proteins, and fats to provide a steady source of energy.4. Stress ManagementChronic stress can affect blood sugar levels. Incorporate stress-reducing techniques into your routine:Practice Relaxation Techniques: Techniques such as meditation, deep breathing, and yoga can help manage stress.Get Adequate Sleep: Aim for 7-9 hours of quality sleep per night to support overall health and blood sugar regulation.5. Monitor Blood Sugar LevelsRegular monitoring helps you understand how different foods and activities affect your blood sugar levels.Use a Glucometer: Track your blood sugar levels as recommended by your healthcare provider.Keep a Log: Record your blood sugar readings along with information about your diet, exercise, and any symptoms you experience.6. Seek Professional GuidanceConsult with a healthcare provider or a registered dietitian to create a personalized blood sugar management plan. They can provide tailored advice based on your specific health needs.ConclusionEffective blood sugar control is achievable through a combination of a balanced diet, regular exercise, consistent meal timing, stress management, and diligent monitoring. By adopting these practices, you can maintain stable blood sugar levels and support your overall health. Remember, individual needs may vary, so working with a healthcare professional is essential for developing a plan that works best for you. Blood Sugar Control: Strategies for a Healthier Life

[theambitiouswoman]

I was wondering if you might have any tips for managing PCOS with insulin resistance. I recall reading that you were able to improve or even reverse your symptoms, and I would greatly appreciate any insights or advice you could share 🙏🏻

Hey!

Okay so here are a few suggestions

Eating more protein and fiber

Cut sugar and refined carbs and always pair carbs with protein to slow glucose absorption

Walking for 20 mins after your meals. Insulin spikes after meals, this normal, but with PCOS and insulin resistance, those spikes are more intense and prolonged

Spearmint tea at night especially if you are struggling with excess androgens (like facial hair, acne, or hair thinning)

Micro greens have a very high concentration of sulforaphane which lowers DHT (a form of testosterone that worsens PCOS symptoms), detoxes used estrogen from the body and is very anti inflammatory

Inositol plays a key role in insulin sensitivity, ovarian function and can restore ovulation. Your body needs this for mood, hormone balancing and blood sugar control

Magnesium before bed helps manage cortisol and relax muscles

Eat more probiotic rich foods (yogurt, kimchi, sauerkraut)

Raw carrots have unique fibers that bind to excess estrogen and toxins in the gut, helping the body eliminate them

ACV can improve insulin sensitivity and reduce the blood sugar spike after meals. I took and still take an ACV concoction in the mornings. I can post it here if interested

Cut off anyone who stresses you out and sleep more (seriously)

this is not medical advice :)

[luvuz4life]

Fasting tips for longer fasts.

Someone requested tips for people who do longer fasts. Idk if this will help or not I might add more later, hope it helps. <3

Before the Fast

Hydrate well: Drink plenty of water the day before.

Eat whole foods: Choose high-fiber, protein-rich, and nutrient-dense meals before the fast to help you feel full longer.

Avoid sugar and refined carbs: These can spike your hunger later.

During the Fast

Drink water constantly – Helps with hunger, energy, and staying focused.

Herbal teas (peppermint, green tea, or ginger) – Calm the stomach and reduce cravings.

Black coffee or matcha – Can suppress appetite, but don’t overdo caffeine, and use low cal milk or no milk.

Stay busy – Distract yourself with light activities, reading, walking, painting nails, cleaning your room, or a hobby.

Low-intensity movement – Gentle walks or stretching can ease restlessness.(Yoga/ meditate)

Salt or electrolytes – A pinch of salt in water or sugar-free electrolyte tablets can prevent headaches, lightheadedness, or fatigue during longer fasts.

Mindfulness or journaling – Writing down your reasons or how you’re feeling can help manage urges and stay focused.

Important Notes

Don’t ignore dizziness or nausea – Break the fast if you feel faint, sick, or too weak.

Don’t force it – If you’re feeling unwell, it’s okay to eat. Listening to your body is more important than hitting a number.

Fasting isn’t for everyone – Some people experience increased stress or obsessive thoughts. If that’s the case, other gentle habits might be more helpful.

Break the Fast Gently

Start with a small portion (e.g., broth, fruit, steamed veggies).

Avoid a large, heavy meal — it can shock your digestive system and cause serious discomfort or illness.

Gradually work back to normal meals over 1–2 days.

[inclosedwalldelusion]

40 sentences that will teach you more about nutrition than a $400,000 medical degree

From Brett Boettcher @brettboettcher1

40 sentences that will teach you more about nutrition than a $400,000 medical degree.

1) Meat, eggs and animal organs are the most nutrient dense foods on the planet.

2) Bone broth is loaded in collagen and helps repair the gut so you can heal from the inside out.

3) Saturated fat doesn’t cause heart disease, insulin resistance does.

4) Your ratio of triglycerides to HDL is a great indicator of mortality risk; the lower the better. ·

5) Protein is the most metabolically active macronutrient and it isn’t bad for your kidneys.

6) There isn’t quality evidence to show that dietary cholesterol impacts the cholesterol in your blood. ·

7) There is even less evidence to support that total cholesterol is bad for your health since it is inversely correlated to mortality risk. · 4h 8) Walking before and after meals is a great way to improve digestion and reduce blood sugar spikes.

9) Fiber is the last thing you need if you have IBS or diverticulitis.

10) Dairy is great for your health and its saturated fat intake is inversely correlated to heart disease.

11) Most nutritional recommendations were introduced based on profit margins, not health outcomes.

12) Calories in and calories out is all that matter, but some calories make you hungrier (sugar/grains). Other calories (protein) help you burn more calories.

13) Multi grain just means they took 2+ different terrible sources of grain and put them together into one product.

14) Cereal and bread for breakfast will spike your blood sugar and have you starving before lunch. Try Greek yogurt or eggs instead. ·

15) “Intuitive eating” and “listen to your body” makes no sense considering 88% of people are metabolically unhealthy and addicted to food. No one would say “intuitive crack use.”

16) Eating is a stress on your body; The less often you can eat, the healthier you’ll be.

17) Plan your meals around the protein source (with its natural fat) and add a small side of carbs if needed.

18) Eating for satiety is more important than relying constantly on willpower. Find filling foods and avoid foods with addictive properties (ultra-processed).

19) You don’t have to know how to cook. Grill a meat, sauté a green vegetable, bake a potato. Mix and match a million ways.

20) Eating many of the same foods every week isn’t perfectly optimal but it’s likely your best path to consistency and therefore success. ·

21) Becoming more insulin sensitive should be the focus of any health-related nutrition plan.

22) Salad dressings are one of the worst things you can eat for your health. High in calories and inflammatory industrial oils.

23) Eating 5x per day won’t boost your metabolism. If you are trying to gain weight, it’s an excellent strategy.

24) Bacon can be healthy, just avoid the processing with nitrates.

25) Cottage cheese and Greek yogurt are two of the best sources of protein per calorie.

26) Carbs are beneficial around a workout. But many sources of carbs are processed and easily overeaten. Focus on single ingredient foods.

27) You can’t be healthy at any size no matter what your mother or liberal arts professor said.

28) Eat a high protein meal before attending social events that are filled with junk food.

29) If eating out, order the food with the highest protein content.

30) The #1 reason people fail is that they don’t prepare. Meal prep, meal plan, have ready to eat protein sources. · 31) The food you eat directly impacts your mental health and processed foods are correlated with depression and mental illness.

32) Processed foods have been engineered to be as addicting as possible. Your taste buds can be retrained with natural sources.

33) “Plant-based” foods are made in laboratories and are an easy way to sell overpriced junk to consumers at high margin.

34) Eating 1 gram of protein per lb of ideal body weight daily will do more for your body composition than spending 30 minutes on the treadmill.

35) When in doubt, if it comes from the center aisles of the grocery store or has more than 3 ingredients, it’s not good for you.

36) Many foods labeled as “keto” “paleo” or “high protein” are far from meeting the intended definition.

37) Your gut is responsible for 70% of your immune system; feeding it sugar and other inflammatory foods is making you sick now and later.

38) Genetics play a role but over 90% of the country has a resting metabolism within 500 calories daily. Being fit is possible for everyone.

39) Flipping the food pyramid upside down is closer to healthy eating than the traditional suggestions.

40) Eliminating drinking your calories is the first change to make when trying to improve your health.

[covid-safer-hotties]

Also preserved in our archive

Hey! Look! A great breakdown of that thing I'm always talking about being a big yet entirely-overlooked deal by 90% of medical professionals in regards to this particular virus!

SARS-CoV-2, the virus behind COVID-19, is not done with us. Over the past four years, it has shown a remarkable ability to adapt, with each new variant outmaneuvering our immune systems in unique ways. The recently published study on the XEC variant (November 22, 2024) provides fresh insights into how this virus is evolving. (1) Combining this with the broader history of immune evasion, we see a troubling pattern: the virus continues to find ways to evade the immune system and in many cases, persist, potentially leaving lasting impacts on our health even for those who experience only mild or asymptomatic infections.

What the Study Found: XEC’s Immune Escape Arsenal The latest study revealed that the XEC variant—an offspring of two previous variants, KS.1.1 and KP.3.3—has developed mechanisms that make it harder for our immune systems to neutralize it. Here’s how it works:

1. Glycosylation Mutations in the N-terminal Domain (NTD):

The XEC variant introduces new glycosylation sites, such as the T22N mutation, which act like a cloak, hiding key parts of the virus from antibodies.

These sugar molecules shield the receptor-binding domain (RBD), a crucial target for vaccines and natural immunity, making it harder for antibodies to bind and neutralize the virus.

2. Allosteric Effects:

Mutations in the NTD don’t just shield the virus—they also alter the behavior of the RBD through a process called allostery. These changes can make the RBD less accessible or alter how it interacts with human cells, further reducing the effectiveness of antibodies.

3. Potential Impact on Membrane Fusion:

The study hints that these mutations may also enhance how efficiently the virus fuses with human cells, potentially increasing its infectivity.

Immune Evasion: A Constant Tug-of-War The ability of SARS-CoV-2 to adapt is not new. Looking back at the history of immune evasion, we see a pattern:

The Early Days: Mutations like D614G made the virus more infectious.

Alpha and Beta Variants: N501Y and E484K mutations increased binding to human cells and evasion of neutralizing antibodies.

Omicron Era: A flurry of spike protein mutations allowed the virus to reinfect people with previous immunity and bypass vaccine-induced protection.

XEC is the next chapter in this story, combining these strategies with new tricks like glycosylation and allosteric modulation to stay ahead of human defenses.

Why This Matters: Beyond Infections Understanding immune evasion isn’t just about tracking infections—it’s about long-term health impacts. Here’s why this evolution is particularly concerning:

1. The Shadow of Long COVID:

Millions of people suffer from Long COVID, characterized by fatigue, brain fog, heart palpitations, and muscle pain. The virus’s ability to persist and evade the immune system might explain why symptoms linger for months or years in some individuals.

Chronic immune activation or hidden reservoirs of the virus could drive these long-term effects.

2. Asymptomatic but Chronic Damage:

Even in people without noticeable symptoms, SARS-CoV-2 has been shown to cause subtle, potentially long-term damage to:

Vascular systems: Leading to inflammation and microclot formation.

Neurological function: Disrupting brain activity and potentially accelerating neurodegenerative conditions. Early onset dementia

Musculoskeletal health: Causing unexplained weakness or pain.

Cognitive performance: Contributing to memory issues and reduced mental clarity. Are you or someone you know having more trouble finding words to use or losing things more often?

3. Vaccines Alone Aren’t Enough:

While vaccines remain essential, their effectiveness is limited by the virus’s rapid evolution. Variants like XEC show how SARS-CoV-2 can sidestep even the most advanced immune defenses, highlighting the need for next-generation vaccines targeting broader parts of the virus. We have know this for a long time now so where are the broader targeting vaccines?

The Future of SARS-CoV-2 Evolution The virus has already demonstrated its ability to adapt to our immune responses in multiple ways, and there’s no reason to believe it will stop. Here are some possibilities for future adaptation:

Further Refinement of Glycosylation: Adding or modifying sugar molecules could make the virus even more difficult to detect.

Enhanced Membrane Fusion: Mutations that improve how the virus merges with human cells could increase its infectivity.

Host Adaptation: Over time, the virus could become better at hiding within human cells, evading both natural immunity and therapeutic interventions.

Increased Chronicity: The virus might evolve to persist at low levels in the body, leading to ongoing inflammation and long-term health consequences.

What We Can Do: Adapting to the Virus’s Adaptations The XEC variant and others like it remind us that SARS-CoV-2 is still a formidable opponent. Here’s what we can do:

1. Invest in Better Vaccines:

Universal or pan-coronavirus vaccines that target conserved regions of the virus are critical.

2. Improve Diagnostics:

Detecting chronic or asymptomatic infections early could help mitigate long-term health effects.

3. Focus on Treatment:

Antiviral drugs that target different parts of the virus, combined with treatments for inflammation and immune dysregulation, could help reduce the impact of Long COVID.

4. Stay Vigilant:

For individuals, maintaining basic preventive measures during high transmission periods can significantly reduce risks.

Conclusion: Learning from the Virus SARS-CoV-2 is teaching us a harsh lesson about evolution. Its ability to adapt and evade our defenses, from antibodies to T-cells, shows no sign of slowing down. Variants like XEC underscore the importance of continued research, innovation, and public health vigilance. By understanding the virus’s strategies and preparing for its next moves, we can better protect ourselves—not just from acute infections but from the long-term consequences.

Reference:

Enhanced immune evasion of SARS-CoV-2 variants KP.3.1.1 and XEC through N-terminal domain mutations (November 22, 2024)

www.thelancet.com/journals/laninf/article/PIIS1473-3099%2824%2900738-2/fulltext

[inmyglowupera]

Mindset Shift #3: You Need to Learn How to Plan and Cook Your Meals—There’s No Way Around It!

Did You Know?

Studies show that for the same number of calories consumed, people eating processed foods are more likely to experience weight gain compared to those eating whole foods.

Here’s why this happens:

Thermic Effect of Food (TEF):

• Whole foods like lean proteins, fruits, and vegetables require more energy to digest, absorb, and metabolize.

• Processed foods are often pre-digested (e.g., refined carbs), meaning your body spends less energy breaking them down, storing more as fat.

• A study published in Food & Nutrition Research (2010) found that a meal of whole foods increased energy expenditure by 50% compared to a meal of processed foods of the same calorie count.

Satiety and Nutrient Density:

• Whole foods are richer in fiber, protein, and water, which keep you fuller longer.

• Processed foods are often calorie-dense but nutrient-poor, leading to overeating.

Blood Sugar Spikes:

• Processed foods often cause quick spikes and crashes in blood sugar, triggering hunger and cravings sooner than whole foods would.

Learning to Cook Can Be Daunting, But Here’s How to Start:

Start Small: Focus on mastering 2–3 simple recipes you enjoy. Build confidence by perfecting these before moving on to more.

Meal Prep Basics: Plan meals for the week, batch-cook staples like grilled chicken or roasted veggies, and keep your pantry stocked with essentials like spices, whole grains, and healthy fats.

Keep It Simple: Use minimal ingredients and techniques at first. For example, a stir-fry with fresh veggies, protein, and a simple sauce can be quick and nutritious.

Get Curious About Food:

To make better food choices, it’s important to read labels and understand nutritional information. Here’s how:

Start with Ingredients: The fewer the ingredients, the better. Avoid items with a long list of unrecognizable additives.

Watch for Hidden Sugar and Sodium: Processed foods often sneak in sugar under names like maltose or high-fructose corn syrup. Check for sodium content, especially in packaged meals.

Focus on Nutrient Density: Look for foods high in protein, fiber, and healthy fats while being lower in refined carbs.

Be Wary of “Low Calorie/Low Sugar/Low Fat” Options:

Many “low” options can have unintended consequences:

1. Increased Hunger:

• Artificial sweeteners or fat replacements often leave you unsatisfied, leading to overeating.

• A study in Obesity Reviews (2010) showed that artificial sweeteners might increase appetite in some individuals.

2. Insulin Imbalance: Sugar substitutes can trigger insulin release even without calories, causing blood sugar instability.

3. Hidden Additives: Low-calorie or low-fat foods often replace natural fats or sugars with artificial additives that don’t support your health.

Reframe your mindset about cooking: it’s not a chore—it can be a fun meditative self-care experience.

Cooking engages all five senses, requiring focus on the present moment, which can have a calming effect on your nervous system. Here’s why:

1. Sensory Stimulation:

• The aroma of spices, the sound of sizzling pans, the texture of fresh ingredients, the sight of vibrant colors, and the taste of the final dish all ground you in the moment.

• Sensory activities like these can activate the parasympathetic nervous system, which promotes relaxation and reduces stress.

2. Mindfulness in Action:

• Cooking requires concentration on specific steps—chopping, measuring, mixing—which can act as a form of mindfulness, quieting racing thoughts.

• A study in Frontiers in Psychology (2014) found that mindfulness-based activities, even in small doses, improve mood and reduce anxiety.

3. Creative Outlet: Experimenting with flavors and presentation can turn cooking into a form of self-expression, which enhances mental well-being.

4. Sense of Accomplishment: Completing a meal, especially one you’ve planned and cooked yourself, fosters a sense of pride and satisfaction, boosting confidence.

All of this to say, making time for cooking and learning how to do it is not an option to lead a healthy lifestyle. Find cooking influencers who inspire you to try new recipes and offer advice for beginners. Get a beginner friendly cooking book with recipes you like and make it a journey to complete as many recipes during the year. You’ll soon recognize the common patterns in cooking and will be able to trust your abilities to nourish yourself in no time!

[random-guy01]

Feederism "science" - Liquid Calories

Disclaimer: This text is speculative, fictional writing exercise for entertainment purposes only. Don't take anything written here as if it is factually true and as if it would actually work. 1) Liquid calories Solid food hits a "wall"/speed limit thanks to gastric distension, the stomach's mechanoreceptors (stretch sensors that signal the fullness of the stomach) and its elasticity obviously can't handle endless volume; such sensors trigger a cascade of satiety related hormones like cholecystokinin and peptide YY, while suppressing others like ghrelin (the "hunger" hormone). Crafting a hypercaloric "slurry"/shake to maximize caloric density and rapid digestibility would be ideal. The first important ingredient would be maltodextrin. It is a glucose polymer with a "dextrose equivalent" of 10-20 (this basically means that it easier and faster to digest and absorb), it has a high molecular weight to minimize osmotic pressure (the "thirst" signal that can be triggered, which wouldn't be good, since too much glucose could pull water from your body, which would bloat your stomach quicker and it might also upset it); the maltodextrin will be quickly broken down into maltose and glucose. This will flood your bloodstream with such simple sugars, spiking insulin, making your body store nutrients/fat into adipocytes. The next ingredient would be fructose, which is absorbed via GLUT5 transporters in the intestine. It bypasses the pathways that are mediated by insulin and goes directly into the liver, avoiding further blood insulin spikes (which can promote diabetes and a higher visceral fat deposit proportion), where it fuels "de novo lipogenesis" (DNL), where the liver will convert the excess fructose into palmitate, a "precursor" of triglycerides. The next ingredient would be "Medium-chain triglycerides" (MCT) oil (C8/C10). They are absorbed directly by the portal vein and sent to the liver, and with the ideal volume/amount, the liver will get "overwhelmed" (the excess acetyl-CoA gets rerouted into DNL) and won't be able to burn all that fat at once, specially since it will also need to process the fructose. The leftovers that couldn't be processed would get turned into fat, creating a "lipid tsunami" that will be stored by your body. MCT has a neutral osmolarity, almost 0, which is good since we want to avoid triggering a rapid gastric emptying (which would cause a sudden glucose spike). Some avocado oil could be added to add more calories and some monosaturated fats, which upregulates PPAR-γ expression in subcutaneous adipocytes (fat cells under the skin), directing lipids away from visceral storage. Adding a bit of hydrolyzed whey would be beneficial to add some protein to your metabolism and prevent muscle catabolism. Not too much though, to prevent CCK/PYY release. A few other things that could be added to aid digestion, reduce bloating, and promote a better balance of electrolytes would be: a small amount of salt, potassium citrate and betaine HCL. Small amounts of flavor/palatability (cocoa powder, sucralose, etc.) could be added. I won't give the numbers and proportions that I estimated to be ideal in such slurry/shake, because no one should actually try this and I might be forgetting/missing something; I reiterate that everyone should treat this text as mere fantasy.

Also, I won't delve much deeper into it, because it is long enough as it is, and the next part (which I'm not sure if I'll write) could still be quite extreme and dangerous. Things like using prokinetic drugs to significantly speed up digestion and defecation, using pioglitazone to reroute lipids into being stored subcutaneously, using berberine to reduce the inflammatory fallout caused by the weight gain and excess fat, and some other stuff.

[petite-anni]

🌸🌿skinny lifestyle - balanced mind🌿🌸

~Being skinny is a lifestyle, not a challenge. It won’t come naturally and working hard is essential, so here are daily habits to build and to stay disciplined~

Your motivation WILL fade at some point. That’s when discipline and habits come in and you keep you in line.

1. 10k steps a day

It’s such a peaceful and efficient habit to start your day.

It helps you to stay lean, tone your body and burn some calories. Walking is low-stress, aids digestion and reduces bloating.

I love getting my steps in first thing in the morning. If that’s not possible just break it into chunks - morning, lunch break, evening walks or just whenever fits you💗

2. portion control > restriction

Labeling food as good and bad is so exhausting. The more you restrict yourself the more you tend to break your set up rules and binge.

Eat what you enjoy, just not excessively. Stay within your calories. Plan your meals.

You can use smaller plates, chew slowly, drink inbetween/before/after and avoid mindless eating in front of screens.

3. Gut Health Basic

I will die on this hill. Your gut health affects everything. Your whole body. Digestion, skin, energy and mood.

Healing your gut is essential and can you help drop weight.

Include probiotic foods: yogurt, kefir, kimchi, sauerkraut

Add prebiotics: oats, bananas, garlic, onions

Stay hydrated and reduce ultra-processed food, track what causes bloating or discomfort - everyone’s gut is different.

4. extra secret - blood sugar

Keeping my blood sugar level balanced helped me loose the last few pounds.

Eating high-sugar or fast-digesting carbs spikes your blood glucose and your insulin rushes in. Your blood sugar crashes and you will be hit with cravings, fatigue and irritability.

Stable blood sugar = fewer cravings, more energy.

When you eat balanced meals and and glucose enters your bloodstream slowly, your insulin stays in check.

= you stay full longer, crave less and burn fat more efficiently

Eating in the right order can help achieve that (first fiber, then protein/fat, then carbs)

~~Also, my recommendation would be Berberine !!

It’s a supplement working as a natural insulin-sensitizer and helps with glucose control. You’ll feel more energetic and can loose weight easily by burning fat more efficiently

~ You don’t need to cut carbs — you need to control how your body processes them.

It’s not “eat less” — it’s eat smarter ~

💗💗💗💗

[workwithmeman]

umm phantom w pcos go crazy go stupid

(I hc phantom as trans so i project many of my health issues upon him. woe, medical not-really-angst and a lot of fluff be upon ye. phantom and aether but also phantom and pack fluff.)

cooking w gas rn. thinking abt dr aether being so sweet. thinking abt phantom getting diagnosed w pcos (no im not projecting what are you talking about). thinking about phantom needing to get an iud to help regulate his hormones and bring up his progesterone to help bring his cycle back. thinking about aether being so sweet and gentle with him as he navigates the pain and the diagnosis. phantom being so so scared to get the iud because he's only heard horror stories on the internet. phantom crying to aether and saying that he's tired of feeling so much pain and hates that he has to feel more before it can get better. Aether holding him through it all.

Aether helping phantom make a meal plan of foods that don't spike his blood sugar and make his stomach hurt and his symptoms flair up. Aether making sure EVERYONE on tour knows so that phantom doesn't get flare ups on tour so he can play well for every show!!

Mountain making teas to help boost phantom's energy because bug struggles so much with chronic exhaustion :(( has a fun little tonic or concoction for every symptom and issue phantom has to bring him back to health in the knick of time.

cumulus, who i hc has endometriosis (again projection WHO) holding phantom's hand when his cramps are horrible bc she knows just what it's like. the two of them being best friends bc they deal with a pain the others just cant quite understand.

Dew making warm biscuits on phantom's tummy when his cramps or bloating are really bad to help reduce the pain and bring down the swelling. also works for achy joints.

solaris being a little scared to help because she's not very close to phantom but one day showing phantom the period boxers she's sewed for him so he doesn't have to feel so dysphoric on his cycle!! they help him feel a little more masc and a little less physically terrible because they're so much more comfortable than the pads he's been wearing. he's so excited he definitely kisses her right on the face about it.

medical talk under cut!!

Dr Aether being SOOOO sweet and gentle when he inserts the iud. makes phantom totally comfortable. gives him a lil stuffed bat to hold. talks him through the whole thing. properly doses him with quintessence so phantom doesn't feel the cervical pinch at ALL. being so quick and practiced with the insertion that it's over before phantom even realizes aether had loaded the insertion device. aether giving phantom a lollipop because he was so brave.

[pucksandpower]

Hi Natalia!

Question: as Americans we are all addicted to sugar. Any tips on lowering our cravings/intakes?

Sugar cravings are tough because they’re not just about willpower, there’s a real physiological component. Our brains are wired to love sugar since it’s a quick energy source, and the more we consume, the more we reinforce that craving cycle.

One of the best ways to reduce sugar cravings is to focus on stabilizing your blood sugar throughout the day. That means eating balanced meals with protein, healthy fats, and fiber to prevent the spikes and crashes that make you reach for something sweet. If you’re used to starting your day with a sugary coffee or cereal, swapping it for something higher in protein like eggs, Greek yogurt, or even a smoothie with protein and healthy fats can help curb cravings later on.

Another trick is to be mindful of hidden sugars. They’re in everything from salad dressings to bread, so checking labels can help you make more intentional choices. Instead of going cold turkey, gradually cutting back allows your taste buds to adjust. If you usually take two sugars in your coffee, try one and a half for a week, then one, and so on. Over time, your cravings naturally decrease.

Sometimes cravings aren’t actually about sugar — they’re about stress, dehydration, or lack of sleep. Making sure you're getting enough water, managing stress in ways that don’t involve food, and prioritizing good sleep can all help. The goal isn’t to completely eliminate sugar (because where’s the fun in that), but rather to be in control of your cravings instead of the other way around.

[thejournallo]

Life hack: belance in yourself

Hormones are powerful chemical messengers produced by glands in the endocrine system. They travel through the bloodstream, regulating various bodily functions such as growth, metabolism, reproduction, and mood. Hormones play a significant role in maintaining balance in the body, known as homeostasis, and any imbalance can affect your mental and physical well-being.

How Hormones Work

Production: Hormones are secreted by glands like the thyroid, adrenal glands, pancreas, and ovaries/testes.

Transport: Once produced, hormones travel through the bloodstream to target cells or organs.

Receptors: Hormones bind to specific receptors on cells, triggering a response. This can involve altering cell activity, gene expression, or initiating a cascade of processes.

Feedback Mechanism: The body monitors hormone levels using feedback loops. For example, if a hormone level is too high or low, the body adjusts production to maintain balance.

Key Hormones and Their Functions

Cortisol: Stress hormone; regulates metabolism, immune response, and energy.

Serotonin and Dopamine: Mood and happiness regulators; linked to emotional well-being.

Insulin: Manages blood sugar levels.

Estrogen and Testosterone: Sexual health, energy, and bone strength.

Thyroid Hormones: Control metabolism and energy levels.

Melatonin: Regulates sleep-wake cycles.

Adrenaline (Epinephrine): Prepares the body for fight or flight.

How to Support Hormonal Health

To feel better mentally and physically, it’s essential to maintain hormonal balance. Here are strategies to care for your hormones:

1. Nutrition

Balanced Diet: Eat whole, unprocessed foods rich in nutrients.

Healthy Fats: Avocados, nuts, seeds, and omega-3s (from fish) support hormone production.

Complex Carbs: Whole grains and vegetables regulate insulin levels.

Protein: Essential for hormone production; include lean meats, beans, and tofu.

Avoid Excess Sugar and Refined Carbs: These can cause insulin spikes and crashes.

Hydration: Proper hydration supports cellular communication and detoxification.

2. Sleep

7-9 Hours of Quality Sleep: Hormone regulation (like melatonin and growth hormone) occurs during deep sleep.

Consistency: Go to bed and wake up at the same time daily.

Limit Screen Time Before Bed: Blue light can suppress melatonin.

3. Stress Management

Mindfulness Practices: Meditation, yoga, and deep breathing reduce cortisol levels.

Physical Activity: Exercise releases endorphins, improving mood and balancing stress hormones.

Journaling or Therapy: Helps process emotions, reducing chronic stress.

4. Exercise

Moderation: Both too much and too little exercise can disrupt hormones. Aim for 30 minutes of moderate activity most days.

Strength Training: Boosts testosterone and growth hormone.

Cardio: Supports circulation and reduces stress.

5. Avoid Endocrine Disruptors

Limit Toxins: Avoid products with BPA, phthalates, and parabens (found in plastics and cosmetics).

Clean Water: Use filtered water to avoid contaminants.

Organic Foods: Reduce pesticide exposure, which can disrupt hormones.

6. Maintain a Healthy Weight

Excess body fat can increase estrogen levels, while too little fat can disrupt reproductive hormones.

7. Regular Medical Check-Ups

Hormone Testing: Regular blood tests can identify imbalances early.

Thyroid and Reproductive Health: Monitor specific hormones like TSH, estrogen, and testosterone as needed.

8. Natural Supplements (Consult a Professional First)

Vitamin D: Supports mood and immune function.

Magnesium: Regulates stress and supports sleep.

Adaptogens: Herbs like ashwagandha and maca root can balance stress hormones.

Omega-3 Fatty Acids: Reduce inflammation and support brain health.

Signs of Hormonal Imbalance

If you're experiencing persistent symptoms, consider consulting a healthcare provider:

Fatigue

Mood swings or anxiety

Unexplained weight changes

Irregular periods

Sleep disturbances

Low libido

Conclusion

Hormonal health is essential for overall well-being. By prioritizing proper nutrition, stress management, exercise, and regular medical care, you can support your endocrine system and feel better both mentally and physically.

[sayruq]

 As the escalation of the conflict extends to its 19th day, a staggering 2.2 million people are now in urgent need of food. Prior to the hostilities, 104 trucks a day would deliver food to the besieged Gaza Strip, one truck every 14 minutes. 

Despite 62 trucks of aid being allowed to enter southern Gaza via the Rafah crossing since the weekend, only 30 contained food and in some cases, not exclusively so. This amounts to just one truck every three hours and 12 minutes since Saturday. 

[...]

International Humanitarian Law (IHL) strictly prohibits the use of starvation as a method of warfare and as the occupying power in Gaza, Israel is bound by IHL obligations to provide for the needs and protection of the population of Gaza. In 2018, the UN Security Council adopted resolution 2417, which unanimously condemned the use of starvation against civilians as a method of warfare and declared any denial of humanitarian access a violation of international law. Oxfam said that it is becoming painfully clear that the unfolding humanitarian situation in Gaza squarely fits the prohibition condemned in the resolution. 

Clean water has now virtually run out.  It’s estimated that only three litres of clean water are now available per person – the UN said that a minimum of 15 litres a day is essential for people in the most acute humanitarian emergencies as a bare minimum. Bottled water stocks are running low and the cost of bottled water has already surged beyond the reach of an average Gaza family, with prices spiking fivefold in some places. A spokesperson for the UN Agency for Palestinian Refugees (UNWRA) pointed out that some of the food aid allowed in - rice and lentils - is useless, because people do not have clean water or fuel to prepare them. 

A series of airstrikes have left several bakeries and supermarkets either destroyed or damaged. Those that are still functional, can’t meet the local demand for fresh bread and are at risk of shutting down due to the shortage of essentials like flour and fuel. Gaza’s only operative wheat mill is redundant due to the power outages. The Palestinian Water Authority says Gaza's water production is now a mere 5 percent of its normal total, which is expected to reduce further, unless water and sanitation facilities are provided with electricity or fuel to resume its activity. 

Notably, essential food items, like flour, oil and sugar, are still stocked in warehouses that haven’t been destroyed. But as many of them are located in Gaza city, it is proving physically impossible to deliver items due to the lack of fuel, damaged roads and risks from airstrikes.  

The electricity blackout has also disrupted food supplies by affecting refrigeration, crop irrigation, and crop incubation devices.  Over 15,000 farmers have lost their crop production and 10,000 livestock breeders have little access to fodder, with many having lost their animals. Oxfam said that the siege, combined with the airstrikes, has crippled the fishing industry with hundreds of people who rely on fishing losing access to the sea. 

[vskitty]

benefits of drinking apple cider vinegar before a meal

drinking a diluted apple cider vinegar (ACV) shot before a meal is believed to offer several potential health benefits:

improved digestion: ACV may stimulate digestive enzymes, helping break down food more efficiently, which can lead to better digestion and reduced bloating.

blood sugar regulation: ACV has been shown to help moderate blood sugar spikes after meals, which can be beneficial for those with insulin sensitivity or type 2 diabetes. this effect might reduce the overall glycaemic load of a meal.

increased satiety: some studies suggest that consuming ACV before meals can promote a feeling of fullness, potentially reducing overall calorie intake and supporting weight management.

antimicrobial properties: ACV has antimicrobial effects, which could help protect the digestive tract by reducing harmful bacteria.

support for acid reflux: in some cases, ACV might help balance stomach acid levels, alleviating symptoms of acid reflux. however, this can vary from person to person.

It's important to note that ACV should always be diluted with water to avoid irritation to the throat and tooth enamel.