Welcome back to 80/20 Health Habits. In each installment of this 7-part series, I’m sharing one simple, science-backed habit that can make an outsized difference in your energy, performance, and overall well-being.
Here’s what we’ve covered so far:
Here’s what we’re looking at today…
Health Habit #3
Stabilize your blood sugar to stabilize your energy
How often do you find yourself “crashing” at around 2 or 3 PM?
Do you feel foggy-minded after lunch?
Do you reach for snacks often—even shortly after having a meal?
And how about your mood? Do you get irritable when you haven’t eaten in a while?
If you nodded along to any of these, you probably don’t need another cup of coffee.
You need to stabilize your blood sugar…
Because once you do, you’ll:
Have sustainable energy. Which means you won’t feel the need to crack open another energy drink or have an extra cup of coffee.
Think clearly all day. Most people blame brain fog on being busy. In reality, one of the biggest contributors is unstable blood sugar (dehydration, too).
Reduce cravings. If you constantly feel like you need something sweet after lunch, your body may be responding to a blood sugar crash (not a lack of discipline).
Protect your future health. Stable blood sugar today means lower risk of metabolic disease, and Type 2 diabetes tomorrow.
Be in a better mood. Stable blood sugar also helps keep irritability and mood swings in check. You’ll be easier to get along with. You’ll become more patient with the people you love. It’s difficult to be fully present when you’re tired, hungry, and running on fumes. Better energy doesn’t just improve your health—it improves your relationships.
Bottom line: stabilizing your blood sugar leads to stabilizing your energy levels.
You’ll feel better, longer.
You’ll have more energy, deeper into the day.
Your focus will sharpen and your cravings will soften…
All of these reasons make it worth your time to install this 80/20 health habit into your life.
Here’s the highest-leverage way to do it...
Eat protein (or fiber) first.
There’s no shortage of complicated nutrition advice on the web.
One expert tells you to go keto. Another one says you should go vegan. And then Joe Rogan comes along with his kettlebells and elk meat—insisting that going carnivore is the real key.
Meanwhile, you’re standing around wondering what the heck you should be eating.
Look, this isn’t about dieting.
It’s about making a simple but fundamental shift in the way you eat, so that you can feel healthier, happier, and more energized on a daily basis.
Here’s all you need to do: At each meal you have moving forward, don’t start with carbs… Start with a few bites of protein or fiber first—and then dig into the carbs.
Why?
Because protein and fiber slow digestion.
They help prevent large blood sugar spikes. They keep you feeling fuller for longer.
So, start leading your meals with protein or fiber (or a little bit of both) whenever you can:
Great sources of protein are eggs, greek yogurt, chicken, fish, lean beef, tofu, tempeh, beans, and lentils.
Great sources of fiber are oats, quinoa, beans, lentils, chia seeds, almonds, pecans, walnuts, avocados, carrots, leafy greens, cabbage, berries, and flaxseeds.
3 rules to keep in mind for all-day energy
Here are a few practical “rules” to keep in mind about stabilizing your blood sugar for all-day energy:
