🧁🍩🥨Prep for your CHEAT MEALS🥐🍣🥞

Cheat Meal Damage Control:

Cheat meals can wreak havoc by spiking blood sugar and insulin, triggering energy crashes, digestive distress, inflammation, fat storage, and foggy focus.

Before the Cheat Meal

• Weight lift right before

———Boosts insulin sensitivity, blunts spike, and gives a place for food to go to (protein to rebuild muscles, sugar to refill glycogen storages) (studies)

• Take berberine (supplement)

———Lowers postprandial glucose via AMPK (clinical trials)

During the Cheat Meal

• Eat high-fiber foods first (veggies/protein before carbs)

———Slows carb absorption, cuts glucose spike (RCTs)

• Eat slowly

———Improves digestion, enhances satiety signals

• Take digestive enzymes

———Breaks down fats/carbs, reduces bloating

• Share with family

———Boosts mindfulness, enjoyment & wellbeing

After the Cheat Meal