A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Simple Tricks to Cut Cravings and Boost Energy

I’ve talked before about how sugar isn’t great for us. But did you know that how we eat—not just what we eat—can completely change the way our body responds to sugar?

Lately, I’ve been recommending the book Glucose Revolution by biochemist Jessie Inchauspé. In this bestselling book, she explains how managing “glucose spikes” can improve energy, reduce cravings, and protect long-term health.

Why Glucose Spikes Matter

When we eat starches or sugars, our blood glucose rises. A small rise is normal—our body uses that glucose for energy. But a big spike does more harm than good:

1. It forces the body to release a surge of insulin.
2. That insulin tells our body to store extra sugar as fat.
3. The rapid drop that follows leaves us tired, hungry, and craving more sugar.

Over time, repeated spikes contribute to weight gain, inflammation, and higher risks of conditions like diabetes, heart disease, and cognitive decline.

The good news? Even small shifts in how we eat and move can flatten those spikes—leading to steadier energy, better moods, and stronger long-term health.

Practical Hacks from the Book

• Order matters. Eating vegetables or protein before starches slows the release of sugar.
• Move after meals. A 10-minute walk or light activity after eating helps muscles absorb glucose.
• Pair smartly. Combining carbs with protein, fiber, or healthy fats keeps blood sugar steady.
• Start the day right. A savory breakfast (like eggs and avocado) avoids the morning sugar crash.

How This Connects to Training 

Working with and educating clients I focus on the full picture of health:

• Strength training turns muscles into powerful glucose sponges, helping regulate blood sugar naturally.
• Balance and movement training keeps the body active and resilient, making daily “glucose hacks” like post-meal walks easier to do.
• Nutrition guidance ties it together—because strong muscles and smart eating create lasting independence.

This Week’s Challenge 

Try one “glucose hack” every day this week:

• Eat veggies before carbs at dinner.
• Take a short walk after lunch.
• Add a handful of nuts or avocado to your meal.

Notice how you feel—your energy, focus, and cravings might surprise you.

Recommended Reading

If this topic interests you, I highly recommend Jessie Inchauspé’s book Glucose Revolution. It’s a simple, science-backed guide to eating in a way that balances blood sugar and transforms health—without cutting out the foods you love.

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🥑 Veggie & Egg Scramble with Avocado

Ingredients (1 serving):

• 2 eggs (or 3 egg whites + 1 whole egg)
• 1 cup fresh spinach (or kale)
• ½ cup cherry tomatoes, halved
• ¼ cup diced onion or bell pepper
• 1 tsp olive oil (or avocado oil)
• ½ avocado, sliced
• Salt, pepper, and herbs (like basil or parsley) to taste

Instructions:

1. Heat olive oil in a nonstick pan over medium heat.
2. Add onion/pepper and cook until softened (2–3 minutes).
3. Stir in spinach and tomatoes; cook until wilted.
4. Crack eggs directly into the pan and scramble gently with the veggies. Cook until eggs are set.
5. Plate the scramble and top with avocado slices.
6. Season with salt, pepper, and fresh herbs.

Why it works:

• Protein + healthy fats + fiber = a balanced start that keeps blood sugar stable.
• Vegetables first thing in the morning set the tone for the day (and help flatten glucose response).
• Avocado adds creaminess and extra healthy fat to keep you satisfied.

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Email: Kristen@TogetherWon.com

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