Lesson 3-4: How to Create Your Anti-Fatigue Diet

The YOU diet

It goes without saying (though I’ll say it anyway) the carbohydrates you identified in lesson 3-3 that cause irregularities in your blood sugar need to be avoided. It is these foods that are contributing to your fatigue.

After your 5 days of testing (and re-testing), I want you to create three categories for your food. For your convenience, I’ve emailed you a chart to track these foods. This is Pg.32 of your companion guide.

1. Avoid completely
   • Any foods that result in a blood sugar reading above 7 mmol/L (postprandial) or 5.5 mmol/L (fasting)
   • Any foods that result in blood sugar reading lower or equal to 3.8 fasting or postprandial
2. Eat in moderation
   • Any foods that result in a blood sugar reading 6.5-7.0 mmol/L (postprandial) or 4.8-5.4 mmol/L (fasting)
   • Any foods that result in a blood sugar reading of 3.9 – 4.1 mmol/L postprandial or fasting.
3. Eat freely:
   • Any foods that result in a blood sugar reading above 5-6.4 mmol/L (postprandial) or 4.2-4.7 mmol/L (fasting)

Ok, now you’ve got your initial list of foods to avoid completely, foods to eat in moderation, and foods to eat freely.

Now what?

It’s time to replace the foods in the avoid completely and eat in moderation categories with energizing whole foods!

What the heck do you eat now?

You’re going to approach this via my 2-phase protocol:

• Phase 1
  • phase one will start with a decrease in those problematic carbs. Sometimes, it’s simply too much of a good thing. You’ll see if a decrease in quantity is enough to balance your blood sugar.
• Phase 2
  • Phase two will move you away from carbohydrate sources and towards healthy fat sources.

If after phase 1 you find that your blood sugar is balanced, you don’t need to move on to phase 2. But if your blood sugar is still imbalanced after phase 1, you need to progress to phase 2.

Next week I’m going to email you the two-phase protocol!

See you then!