Ep 4. Food Hacks That Will Help You Amp up Your Performance

Episode Transcript

You want to have the energy to deal with anything that might come up, but being a busy bee with multiple responsibilities and pressure to perform at your best, this equation can be tricky. 

What often gets neglected for many women leaders, is sleep and food. 

Without enough sleep, no energy, and without proper food, your sleep will suffer.

So, today, I want to highlight one key strategy that can transform your sleep experience: to stabilize your blood sugar during the day.

When your blood sugar goes on a roller coaster throughout the day, it actually creates a stress response. When the blood sugar drops, your body tries to bring it up. It pumps out adrenaline & cortisol, a “fight or flight” hormone that, among other things, tells your liver to make more glucose (blood sugar).

Adrenaline also makes your heart race and it can make you feel cranky, stressed, and anxious and you can’t think properly.

This episode will cover how you can eat to optimize blood sugar levels, and therefore, feel better during the day and improve your sleep at night.

Find the show notes at sofiavoncelsing.com/podcast

Hi ladies,

Sleep is the cornerstone of our overall health and wellbeing, and you know too well the value of a good night's sleep.

There are so many reasons for not getting enough sleep, and sleeping problems are incredibly common. Being sleep deprived makes you tired, unfocused, and unable to perform at your best. 

Sleep is a dear topic of mine, as my own burnout story started with having severe sleeping problems. Therefore, I am very passionate about everything related to sleep, and have been hacking my own sleep for many years in every single way possible.

The last topic I have been nerding out on is blood sugar, and that’s why I wanted to share this with you.

Sleep is complex and this episode is only focusing on this specific topic, but there are many more episodes to come on sleep and how to improve it.

Be aware that I am not a trained nutritionist or medical doctor, so you should always consult one of those for individual support and I am not talking about diabetes or pre-diabetes in this episode.

Most of the things I cover today are things I have learned from nutritionist friends and from the famous biochemist and researcher, Jessie Inchauspé, aka the Glucose Goddess.

So, with that said, blood sugar is something that affects us all, and you might not be aware of how it significantly impacts your energy levels, mood, and overall health. 

Frequent fluctuations in blood sugar can lead to cravings, irritability, brain fog, energy crashes, infertility, skin problems, and hormone imbalances. So you understand, why this is a hot topic.

These rollercoaster rides don’t only impact your health and performance, they can also disturb your sleep patterns, making it difficult to fall asleep, stay asleep, or achieve the deep restorative sleep you need.

The good news is that by paying attention to what you eat and making a few simple adjustments to your daily routine, you can stabilize your blood sugar levels, paving the way for a more restful sleep at night and feeling a lot better. 

Here are five key strategies to get you started:

1. Focus on balanced meals.
Begin by incorporating protein, healthy fats, and fiber into each meal. This provides a steady and sustained release of energy, preventing blood sugar spikes and crashes.

Start your day with a protein-rich breakfast, such as eggs or Greek yogurt, nuts, whole-grain bread, avocado or nut butter. As much as you can, aim for a savory breakfast instead of a sweet one.

As the Swede I am, I love having oatmeal for breakfast and eggs. Since exploring the topic of blood sugar regulation, I’ve learned that you can reduce the spike by eating fibers first, then protein and fats, and saving the starches & sweets for last.

So I’ve experimented with this, and just by switching the order in which I eat, and have my eggs first and then my oatmeal, I stay full for much longer and I don’t get a blood sugar dip and cravings at 10 am, which I used to have.

For lunch and dinner, ensure your plate includes lean proteins like chicken, fish, beans, lentils, or tofu, along with plenty of colorful vegetables and whole grains. This way, you’ll set the stage for stable blood sugar levels throughout the day.

2. Snack mindfully.
Snacks can be a great way to keep our energy levels steady between meals. However, not all snacks are equally awesome. 

Instead of reaching for sugary or processed options, find snacks that combine protein, healthy fats, and complex carbohydrates. For example, have some nuts with a piece of fruit, carrot sticks with hummus, or Greek yogurt with berries. 

These choices will help sustain your energy levels without causing dramatic spikes in blood sugar. Jessie, the Glucose Goddess, says: “Don’t eat your carbs naked”.

By adding some fat or protein to your carbs, you will stay full for longer and avoid getting a spike.

3. Timing matters
Pay attention to the timing of your meals and snacks, especially in the evening. It's best to avoid large, heavy meals close to bedtime, as they can lead to indigestion and discomfort, making it harder to fall asleep. 

Instead, aim to have your last substantial meal two to three hours before bedtime. If you need a snack before sleep, choose something light, like a portion of cottage cheese, avocado with olive oil, banana with nut butter or a herbal tea with a handful of almonds.

Don’t go to bed hungry, because if you have not eaten enough during the day or had a lot of spikes, a sudden blood sugar drop can be a reason for waking up in the middle of the night with a pounding heart. 

4. Apple cider vinegar
Add a tablespoon of apple cider vinegar in water and drink it before eating. It will curb the glucose spike by up to 30%. It’s not that bad and you actually get used to the taste.

5. Use your muscles within 90 mins after a meal
Just by doing some push-ups, walking around the block or in your house, or do some calf raises will reduce the effect the food has on your blood sugar, as the muscles will absorb the glucose.

These options will provide a gentle and steady release of energy, promoting a more peaceful transition into sleep and making you stay asleep.

In addition to these strategies, it's essential to listen to your body and make adjustments based on its unique needs. Experiment with different foods, meal timings, and portion sizes to find what works best for you. It's a process of self-discovery and self-care.

I know how easy it is to neglect your own health in a busy life, with kids, work and all of the things going on. But in order to have the energy to do all of those things in the long-run, you need to eat and sleep properly.

By stabilizing your blood sugar during the day, you'll not only improve your sleep quality but also improve your focus, resilience, and overall wellbeing.

And remember, small changes can get you significant results.

Until next time, take care of yourself, and go be a badass!