As executives and entrepreneurs, you understand the value of time management but one often overlooked aspect of sustaining peak performance is energy management, and in particular managing your blood sugar levels effectively. In this article, I explore six sugar hacks that might not be on your radar but will make a significant difference to your energy levels and productivity.
Leverage data with continuous glucose monitoring (CGM)
As data-driven decision-makers, incorporating a continuous glucose monitor (CGM) into your routine is a game-changer. A CGM provides real-time data about your blood sugar levels, allowing you to make precise adjustments to your diet and lifestyle.
According to a recent on executives who used CGMs reported a 15% increase in daily productivity compared to those who didn’t. This powerful device empowers you to fine-tune your nutrition and exercise regimen, your sleep patterns and your stress responses, ensuring sustained energy throughout the day.
Hack: wear a CGM for 2 weeks to feel its powerful effect
Inulin-rich foods: A prebiotic powerhouse
Inulin is a type of dietary fiber found in certain plants like bananas, garlic and artichoke. This lesser-known nutrient acts as a prebiotic, nourishing the beneficial bacteria in your gut. A healthy gut microbiome has been linked to improved blood sugar control and sustained energy levels.
According to a study published in the European Journal of Nutrition, participants who incorporated inulin-rich foods into their diet reported a 15% reduction in post-meal blood sugar spikes.
And it’s sugar spikes followed by sugar crashes that deplete your energy and focus, taking you away from being able to make the strategic decisions you need to in your business
Hack: forget apples – it’s a banana a day you need!
Intermittent fasting for metabolic optimisation
As an executive and entrepreneur, your schedule can be unpredictable. However, your body functions at its best in line with your circadian rhythm and maintaining a consistent meal schedule can significantly impact your energy levels.
A study published in the Journal of Nutrition and Metabolism showed that individuals who followed a structured meal timing pattern experienced a 20% increase in overall energy levels.
Time connected eating is a powerful strategy that involves cycling between periods of eating and fasting within specific time windows. This practice has been shown to improve insulin sensitivity, reduce inflammation, and enhance cellular repair processes. By incorporating this into your routine, you can fine-tune your metabolic health and support sustained energy levels throughout the day.
Hack: start with a later breakfast or an earlier dinner to shift effortlessly into a 12-hour eating window and gradually, reduce this to 8 hours
Chia seeds for satiety and steady energy
Chia seeds may be small, but they pack a powerful nutritional punch. These tiny seeds are high in fibre, protein, and healthy fats, making them an excellent addition to your diet resulting in a 10% reduction n post meals blood sugar spikes.
Hack: sprinkle chia seeds over your salad, smoothie or yoghurt.
Cold water immersion to optimise energy expenditure
Although you might not think of your morning showers being directly related to energy levels, cold water immersion, and cold showers, can have a profound impact on your energetic health. This practice stimulates the production of brown fat, which burns calories to generate heat. This can lead to improved insulin sensitivity and enhanced energy expenditure, resulting in more clarity. S
Hack: at the end of tomorrow’s shower, turn the dial down to cold for 60 seconds before you get out and notice the difference!
Blue light exposure for circadian rhythm alignment
Your body’s internal clock, or circadian rhythm, plays a crucial role in regulating energy levels throughout the day. Exposure to natural light, particularly in the morning, helps synchronize your circadian rhythm, leading to improved wakefulness and energy during the day., enabling you to metabolise glucose as a fuel source more efficiently
A study published in the Journal of Clinical Sleep Medicine found that individuals who received morning light exposure reported a 20% increase in daytime alertness and focus.
Hack: every morning, before stepping into work, step out into the morning light, even on a cloudy day. Let the natural light hit your retina.
In the world of business, maintaining peak performance is non-negotiable. By implementing these six sugar hacks, you can optimise your energy levels, enhance productivity, and ultimately, lead your business to greater success. Remember, as data-driven leaders, leveraging tools like a continuous glucose monitoring can provide you with the precise insights needed to make informed decisions about your health – no more time wasted on guesswork.
Get in touch to find out more about how you can use data-driven health insights to drive your business success.
