🔍 Break It Down
Feeling tired after meals? Crashing mid-morning or craving constant snacks? It usually comes back to this:
glucose spikes → insulin spikes → energy crashes.
Here’s how it works:
Every time you eat carbs — especially without pairing them with fat or protein — your blood glucose (sugar) rises sharply.
In response, your body releases insulin, a hormone that acts like a switch for energy storage and fat burning.
When insulin is high, your body stores energy.
When insulin is low, your body uses energy — including stored fat.
A healthy metabolism should be able to effortlessly switch between the two modes.
The problem? Most people eat in a way that causes frequent glucose spikes — think toast, smoothies, oatmeal, or snacks with little to no fat or protein. These spikes lead to insulin surges, followed by energy crashes, cravings, and eventually, insulin resistance.
Even "healthy carbs" can hit hard if they’re not properly balanced.
And a quick note for anyone following a carnivore or low-carb diet:
Eating only lean protein (like chicken breast or egg whites) without any fat can still spike insulin — even though it won’t raise your glucose. In a low-carb context, where your goal is stable insulin, this can still create issues like low energy, poor satiety, and difficulty accessing body fat for fuel. Adding fat helps blunt that insulin response and keeps your energy more stable.
Stress can spike your glucose, too.
When cortisol — your primary stress hormone — rises, your body releases stored glucose into the bloodstream to prepare for a “fight or flee” response.
If this happens daily (hello, modern life), it keeps your glucose and insulin levels chronically elevated — even without food. Over time, this can lead to brain fog, low energy, difficulty losing weight, and accelerated aging.
⚡ Small Shift, Big Win
Keeping glucose levels steady and avoiding big spikes is a game changer — no matter what diet you follow.
Here’s a simple shift to try:
Don’t eat carbs on an empty stomach.
Pair them with fat and protein instead. This one move can drastically reduce glucose spikes.
Try these combos:
Add eggs to your usual breakfast — and eat them first. Starting with protein and fat blunts the glucose rise that follows.
Cook your rice in bone broth, and pair it with protein like salmon or steak.
Top roasted squash with ground lamb and a spoonful of ghee or tallow.
Have fruit with full-fat yogurt.
Pair sweet potatoes with a fatty protein like ribeye or slow-cooked pork.
Fat and protein slow digestion, so glucose enters your bloodstream more gradually — reducing the spike, the crash, and the cravings that come after.
Want to take it further?
Lowering your overall carb intake — especially refined carbs — is a powerful next step.
A meat-based or low-carb approach helps keep insulin low and steady, so your body can:
Burn fat more efficiently
Stabilize your energy
Reduce inflammation
🍽️ The Weekly Bite
Recipe Inspiration: https://www.finishedwithsalt.com/prosciutto-egg-cups-recipe-whole30-paleo-keto/
These Prosciutto Egg Cups are the kind of meal that sets your blood sugar up for success. Whether you're eating them on their own or using them as a buffer before carbs, they help keep insulin steady and energy stable — no crashes, no cravings.
🍳 Why they’re an awesome choice (especially for insulin):
Fat and protein come first
Eating protein and fat before carbs blunts the glucose spike that follows. These egg cups are a perfect first bite if you plan to eat fruit, sweet potatoes, or even grains later.Great on their own
Full of high-quality protein and nourishing fat, these make a satisfying, blood sugar-friendly breakfast or snack that keeps you full and focused for hours.Quick to prep, easy to grab
Ideal for busy mornings, lunchboxes, or post-workout snacks — no fuss, no insulin rollercoaster.
Prosciutto Egg Cups
🥄 Ingredients ~6 cups:
6 slices prosciutto
6 eggs
Optional: sea salt, black pepper, herbs, or a spoonful of goat cheese
🔥 Instructions:
Preheat oven to 375°F (190°C).
Line each muffin tin cup with a slice of prosciutto, letting it form a little bowl.
Crack an egg into each prosciutto cup.
Add salt, pepper, or herbs if you’d like.
Bake for 12–15 minutes, depending on how soft or set you want your yolks.
Let cool slightly, then pop them out. Store in the fridge for up to 4 days.
