Five evidence-backed shifts the research supports. Aim for three on busy days, five when you can. Saves in your browser.
Veggies and protein first at one meal today. Smaller spike, longer satiety.
Any meal. Around the block counts. Flattens the post-meal curve.
Water, herbal tea, sparkling — anything but SSBs. The biggest single lever.
Protein, fat or fibre — no carbs flying solo. Same carb, calmer wave.
Before a carb-heavy meal, diluted in water. Skip if reflux or enamel sensitivity.
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