The Non-Negotiable: Continuous Monitoring & Timing
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Test Don’t Guess: Use a glucometer to learn your body’s response to different foods and activities. Check fasting, pre-meal, and 1-2 hours post-meal.
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Meal Timing: Avoid large, carbohydrate-heavy meals late at night. Consider time-restricted eating (e.g., a 12-hour eating window like 8 am to 8 pm), but discuss with your doctor, especially if on medication.
A Sample 1-Day Protocol
| Time | Action |
|---|---|
| 7:00 AM | Wake up, drink a large glass of water. |
| 7:30 AM | Breakfast: Veggie omelet (protein/fat) + ½ cup berries (fiber/carb). |
| 8:15 AM | 15-minute brisk walk. |
| 12:30 PM | Lunch: Large salad (fiber) with grilled chicken (protein), avocado (fat), quinoa (low-GI carb), olive oil & vinegar dressing. |
| 1:15 PM | 10-minute walk. |
| 3:00 PM | Snack: Greek yogurt (protein) with chia seeds (fiber/fat). |
| 6:30 PM | Dinner: Baked salmon (protein/fat) + roasted broccoli & cauliflower (fiber) + ½ cup lentils (low-GI carb/fiber). |
| 7:15 PM | Gentle evening walk or stretching. |
| 10:00 PM | No screens, wind-down routine. Sleep by 10:30 PM.
 Braised Steak & Onion with Dumplings A terrifying new discovery on Mount Everest that scared scientists! Sarcopenia: Causes of Muscle Loss and Solutions Some People Still Don’t Realize What This Tiny Hole on a Padlock Is For The entire internet collaborated and couldn’t figure out what it was. I’m not sure; not even ninety percent of people know… I found them at my grandma’s and I have no idea what they are
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