If you’ve ever been told your blood sugar looks fine and still felt like something wasn’t right today’s episode is for you.
This week on Nourished & Found I’m sharing the story that sits behind everything I do. In my late thirties I wore a continuous glucose monitor (CGM) for two weeks. My blood tests had always been normal. I ate what I genuinely considered a healthy diet. And yet what the monitor showed me changed how I think about energy, metabolism, and what the body is actually trying to tell us.
It’s the most personal episode I’ve recorded. And I think it will explain, better than anything else I could say, why I work the way I work, and why this podcast exists.
One thing the episode didn’t cover
The apple test.
In the episode I mention that an apple on its own spiked my blood sugar significantly. But the same apple eaten with Greek yoghurt or a piece of cheese produced a much gentler response. Same food, but a completely different metabolic outcome.
This is food pairing in action. Fat and protein eaten alongside carbohydrates significantly slow glucose absorption, flattening the spike that would otherwise follow. In practice this means:
Fruit with full fat Greek yoghurt rather than on its own
A banana with nut butter rather than alone
A handful of nuts alongside a rice cake rather than the rice cake by itself
I’m not saying that bananas or rice cakes are the best things to eat for blood sugar, but if you’re new to this, you’re not removing foods. You’re changing what they do to your blood sugar by changing what you eat them with.
This week’s one thing
For three days, don’t eat fruit on its own. Always pair it with a protein and/or fat:
Greek yoghurt
A small piece of cheese
A handful of nuts or a spoonful of nut butter
Notice whether your post-snack energy feels any different in the hour or two that follows. That’s your data.
If you’re wondering whether blood sugar might be behind more of your symptoms than you realise, the free guide covers ten signs most people never connect to blood sugar. Download it here: https://francesnorgate.com/#bloodsugarguide
If you have been diagnosed with pre-diabetes, download this guide: https://francesnorgate.com/prediabetes-guide/
See you next week,
Frances x
Frances Norgate
Qualified Nutrition and Lifestyle Advisor & PHC Ambassador
