Drinking one tablespoon of any type of vinegar in a glass of water up to 30 minutes before a meal can reduce the subsequent glucose spike by up to 30%.

A savory, low-carb breakfast keeps glucose steady and can prevent hunger for up to five hours, whereas a sweet, spiky breakfast can make you hungry again in two.

Using your muscles for just 10 minutes after eating, such as by dancing or walking, is a powerful way to help your body absorb glucose and curb the spike.

Never eat a 'naked' carbohydrate; always add protein, fat, or fiber to starchy or sweet foods to blunt the glucose spike.

The liver produces harmful saturated fat in the blood primarily in response to high insulin from eating sugar and starch, not from eating saturated fat itself.

You can reduce the glucose spike of a meal by 75% by eating vegetables first, proteins and fats second, and starches and sugars last.

Every glucose spike causes glycation, a process that damages molecules and is akin to your body literally cooking from the inside, which accelerates aging.