Meal Composition Comes First
Pair carbohydrates with protein, fiber, and healthy fat to reduce post-meal glucose spikes.
Start meals with vegetables or protein-rich foods when possible.
Movement Timing
A 10 to 15 minute walk after meals is one of the highest-return glucose interventions.
Frequent short activity breaks also improve insulin sensitivity during desk-heavy days.
Monitor and Iterate
Use fasting glucose, HbA1c, and optional CGM patterns to evaluate whether habits are working.
Focus on sustainable improvements, not perfect flat lines.