Week 2: Energy Metabolism

Metabolic Health Menu of Activities:

Before You Eat

• Take 5 deep belly breaths

Activates the parasympathetic nervous system to support digestion and lower cortisol.

• Aim to chew each bite 20–30 times

Supports enzyme activation and prevents overeating and bloating.

• Remove screens & distractions

Enhances satiety signaling and prevents insulin spikes linked to stress or emotional eating.

• Check in with your hunger level

Builds awareness and prevents unconscious snacking.

• Aim to stop eating at 80% full

Supports stable blood sugar and prevents digestive overload.

What You Eat

• Start meals with protein and fiber

Slows glucose absorption and increases satiety hormones.

• Include fermented foods (e.g., kimchi, sauerkraut)

Adds beneficial probiotics to support microbiome diversity.

• Eat prebiotic foods (e.g., garlic, leeks, onions)

Feeds your good gut bacteria and enhances gut lining health.

• Add polyphenol-rich foods (e.g., olive oil, berries)

Fights inflammation and protects against oxidative stress.

• Incorporate healthy fats into meals (e.g., avocado, nuts, fatty fish)

Slows glucose absorption and supports hormone balance.

• Increase daily fiber intake with vegetables, flaxseeds, and whole foods

Improves digestion, feeds good bacteria, and lowers fasting glucose.

• Base your diet on lean proteins (e.g., fish, eggs, poultry)

Provides metabolic flexibility through ketosis.

• Choose one of the Good Mood Diets: Paleo, Ketogenic, or Mediterranean

Each offers a balance of fiber, fats, and proteins to support mental clarity and stable glucose levels.

• Observe your Lingo data daily

Track how your glucose responds to food combinations and timing to personalize your metabolic strategy.

After You Eat

• Walk for 10 minutes

Promotes glucose uptake by muscles and smooths post-meal blood sugar spikes.

• Stand or stretch gently if walking isn’t possible

Activates circulation and aids digestion.

• Track your energy and mood after meals

Reveals patterns in how food affects mental clarity and physical energy.

• Avoid liquid sugars such as soda, fruit juice, and sweetened coffee

Prevents rapid glucose spikes that overwhelm insulin regulation.

Morning Anchors

• Drink lukewarm water with lemon and pinch of sea salt upon waking

Rehydrates cells and supports adrenal and gut function.

• Move your body for the first 5–15 minutes of the day

Increases metabolic flexibility and stabilizes morning cortisol.

• Avoid sugar-heavy breakfasts

Prevents early glucose spikes and energy crashes later in the day.

• Prioritize continuous hydration throughout the morning

Keeps blood glucose levels stable and supports insulin efficiency.

• Break your fast with high-protein, low-carbohydrate foods

Prevents blood sugar crashes and enhances fat adaptation.

Evening Anchors

• Finish your last meal 2–3 hours before bed

Improves sleep quality, melatonin rhythm, and overnight glucose control.

• Maintain a consistent overnight fasting window ranging between 12 to 16 hours

Start with 12:12 (ex; 8:00 AM to 8:00 PM) and progress to 16:8 or even try 24 once or twice as your body adapts.

• Stay hydrated during fasting

Water, herbal teas, and electrolytes support energy and reduce hunger cues.

• Avoid screens 30–60 minutes before bed

Protects melatonin release and deepens sleep, which improves metabolic regulation.

• Wind down with breathwork or gentle movement

Lowers stress hormones and prepares the body for rest and regeneration.