Part 5 - Fighting type 2 diabetes with fiber

Step by step to less age-related sugar

You have now learned how important the order of your meals is and how you can do something good for your gut microbiome. But what if you've been eating unhealthily for a while? Don't worry, it's never too late to start again.

Here are some simple steps you can take:

• Start the day right: Start with a protein-rich breakfast instead of sweet muesli or toast. Try scrambled eggs with vegetables or Greek yogurt with nuts. This will help you avoid your first "drop" in the morning.
• Plan your meals: Prepare your meals in advance so that you are not tempted to reach for fast food. Remember the order: vegetables, protein, carbohydrates.
• Snack smart: Swap sweets for nuts, vegetable sticks or a piece of fruit. These snacks will keep your blood sugar levels stable.
• Keep moving: Regular exercise helps your body to utilize glucose better. A short walk after a meal can work wonders.
• Get enough sleep: Good sleep is important for a stable blood sugar level. Try to go to bed at the same time every day.
• Reduce stress: Stress can increase your blood sugar levels. Find ways to relax, be it through meditation, yoga or a relaxing hobby.
• Drink water: Sufficient water helps your body to regulate glucose better. Try to drink at least 1.5 liters per day.
• Be patient with yourself: Change takes time. Celebrate small successes and don't be too hard on yourself if something doesn't work out.
• Bonus tip: Harness the power of vinegar. A tablespoon of apple cider vinegar in a large glass of water, drunk about 15-20 minutes before a high-carb meal, can reduce blood sugar spikes by up to 30%. If you find the flavor too intense, you can also drizzle balsamic vinegar over your salad or mix vinegar into your salad dressing. This simple trick can make a big difference!

Remember: It's not about being perfect, but about integrating small, sustainable changes into your everyday life. Every step in the right direction counts!

If you follow these tips, you will soon notice how your body changes. You will feel more energetic, your mood will improve and you may even notice that your clothes fit more loosely.

But what if you need additional support?

In the next section we introduce you to a product that can give your gut an extra boost.