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hey this is Dr. Marisa Snyder, women's hormone expert author and the host of the Essentially You podcast.

And today I'm going to show you how to flatten your blood sugar by combining foods and by dressing up your carbs.

Now what I'm going to be sharing with you today is going to be game changing not only for

your metabolism but for your energy levels your brain function and also to help you maintain weight and there's so many long-term benefits to the tools I'm going to be sharing with you today.

Now the reason why this matters is that over 90% of us are experiencing blood sugar spikes and crashes.

Now when this happens, we will not only experience some short term symptoms.

I call it the roller coaster trifecta, where we're feeling hungry throughout the day, we've got killer cravings, and we have lagging energy.

And we're kind of just chasing that next meal because our blood sugar is going up and down and up and down.

Now, long-term concerns around this is an inflammatory response

leading to metabolic dysfunction, potentially pre-diabities and diabetes,

cardiovascular disease, even dementia, Alzheimer's, really inflammatory conditions. and so the name of the game all the time is

stabilizing your blood sugar. Now what is considered a spike? A spike is anything over

140 milligrams per deciliter and And again, over 90% of us are seeing those on a frequent basis. Now what we ideally want to see is when we can meal, whether it's breakfast, lunch or dinner, that we're seeing a blood sugar around 110 milligrams per deciliter or lower.

That's the name of the game and that's what I'm going to be showing you today.

Now what we've learned is that when it comes to consuming carbs, whether it's refined carbs or it's potatoes and rice

or gluten-free bread or even carbs in the form of fruit,

like grapes or mango or banana,

...