“Your Breakfast Glucose Spike controls the rest of your Day!”

Physionic

Dec 27, 2025

Episode description

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Jessie on Meal Timing: https://www.youtube.com/watch?v=3WS8HkAlgjU
Glucose Spikes a Concern?: https://youtu.be/k-AmOXW2-VI?si=C8FHdzjtl9Zf2Ou-
Original Video: https://youtu.be/MxovSnvSO4E?si=kFmmNyS2TQX9a85R

0:00 - Introduction
1:12 - Glucose Spikes at Breakfast control your Day
5:02 - Protein, the Savior
6:50 - The Anti-Glucose Spike Hack
9:39 - Are Glucose Spikes even a Concern?
12:40 - Main Points/Key Take-Aways

References
[1] Li J, Janle E, Campbell WW. Postprandial Glycemic and Insulinemic Responses to Common Breakfast Beverages Consumed with a Standard Meal in Adults Who Are Overweight and Obese. Nutrients. 2017;9(1):32. Published 2017 Jan 4. doi:10.3390/nu9010032

[2] Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625-1632. doi:10.1093/ajcn/nqab233

[3] Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S. Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults. Nutrients. 2022;15(1):85. Published 2022 Dec 24. doi:10.3390/nu15010085

[4] Gunnerud UJ, Ostman EM, Björck IM. Effects of whey proteins on glycaemia and insulinaemia to an oral glucose load in healthy adults; a dose-response study. Eur J Clin Nutr. 2013;67(7):749-753. doi:10.1038/ejcn.2013.88

[5] Codella R, Benedini S, Paini S, et al. Effect of Sugar versus Mixed Breakfast on Metabolic and Neurofunctional Responses in Healthy Individuals. J Diabetes Res. 2017;2017:9634585. doi:10.1155/2017/9634585

[6] Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res. 2010;30(2):96-103. doi:10.1016/j.nutres.2010.01.002

[7] Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015;38(7):e98-e99. doi:10.2337/dc15-0429

[8] Freckmann G, Hagenlocher S, Baumstark A, et al. Continuous glucose profiles in healthy subjects under everyday life conditions and after different meals. J Diabetes Sci Technol. 2007;1(5):695-703. doi:10.1177/193229680700100513

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Disclaimer: None of the information provided by this brand is a replacement for your physician's advice. This brand is information for the sake of knowledge and the options of choice it provides, not in any way a personalized prescription. Please consult your physician before making any health related changes.

#glucosegoddess #glucosemetabolism #healthyeatinghacks

Mindsip insights from this episode:

Add protein to meals to reduce blood glucose spikes

Adding protein to a meal, even when keeping the amount of carbohydrates the same, is a proven way to reduce the subsequent blood glucose spike.

#glucose

#protein

Prioritize food combinations over sugar content for stable glucose levels

The combination of foods you eat has a bigger impact on glucose spikes than just the sugar content of one item, making it an insufficient predictor on its own.

#glucose

#nutrition

Consume sweets after savory meals to slow glucose absorption

The best time to eat starchy or sweet foods is for dessert after a savory meal, as the food already in your stomach will slow the absorption of glucose.

#glucose

#nutrition

Prioritize insulin sensitivity to manage glucose levels

If your glucose remains high long after meals, the most effective strategy is to improve your overall insulin sensitivity rather than just managing individual spikes.

#glucose

#insulin

Ignore temporary glucose spikes for healthy individuals

For generally healthy people, the temporary glucose spikes that return to normal within two hours are likely not a cause for concern, contrary to popular social media narratives.

#glucose

Monitor glucose levels to stay below 140 mg/dL within two hours of eating

The key clinical measure is not the peak of a glucose spike, but whether your blood glucose returns to below 140 mg/dL (7.8 mmol/L) within two hours of eating.