What to eat to not have blood sugar and liver issues?

[Triple7]

So I have tried fruit till noon and I feel good, digestion etc, but not good enough to go to the gym I just start to fall apart.

One day I had chicken and pasta which was not obeying the randle cycle and was not the easiest to digest but I had energy for once.

It just feels like I cannot have any fats if I want to have carbs- my liver feels mucked. Also though I have carbs and protein only and I feel shaky and unstable.

I was inspired by Noah Ryans “shredmaxxing” protocol. Just I don't seem to be doing it right.
I almost feel better eating protien in the morning and high fat low carb rather than risking a blood sugar crash to ruin my whole day.

[LucH]

@Triple7 said:

I almost feel better eating protien in the morning and high fat low carb rather than risking a blood sugar crash to ruin my whole day.

Hi,
I see 2 main "problems" that should be dealt with differently.
*) insulin and glycemia gestion.
See "Glucose Revolution" from Jessie Inaupsché

• Alarming results: In healthy individuals, a simple bowl of cereal propelled their glucose levels into a red zone that only diabetics were supposed to reach.
• Calories are not the determining factor in weight gain, all things considered. Understand that +500 K/cal should not be a problem if...
• Moderating the blood sugar peak leads to less oxidative stress, fewer free radicals, less inflammation.
• Walking 10 to 20 minutes after the evening meal reduces side effects.
• Your breakfast conditions your entire day in an unexpected way. Studies show that after a breakfast that causes a big spike in glucose, hunger returns more quickly and blood sugar remains out of control all day.
• The ideal order of foods: fiber – proteins (with fat) – carbohydrates. The fibers ingested first considerably reduce the glucose peak caused by sugar.
• Learn to understand the blood sugar curve, with examples.
  https://mirzoune-ciboulette.forumactif.org/t1925-glucose-revolution#26942
  (In French, with English links; translator needed)
  Site of Jessie Inaupsché:
  https://www.glucosegoddess.com

*) you've got problem with macronutrient digestion and assimilation. Two ways to solve most of the problems. a) Learn how to combine some foods and which one shouldn't. b) what kind of assistance you can get to assimilate them. For instance, I take one softgel of enzymedica lipogold (mainly for fat digestion, but not only) when the meal is heavy with fat or when I manage it 3 hours later with difficulty.
NB1: the target should be first to digest the food well, and afterwards to improve quality (nutrients), energy (randle cycle). Step by step would be easier.
NB2: If you only eat what you tolerate well, without trying to enlarge the food takes, you're going to selection one type of commensal bacteria. And as there is a link between the brain and the stomach, through the vagus nerve, guess what's going to happen next ?!

[LucH]

Excerpt from the book :
Eating foods in the right order (p. 125)
In 2015, Cornell University in the US demonstrated that if we eat the components of a meal—fiber (vegetables), protein and fat (meat), and starches and sugars—in that specific order, we reduce the overall glucose spike by 73% and the associated insulin spike by 48%. (144) This applies to everyone, whether diabetic or not. (145)
NB: the way you deal with insulin spike at breakfast is going to impact the whole day.

[thebiooracle]

@Triple7 the shaky feeling with just carbs and protein could be coming from the protein. Ray Peat wrote in his diabetes article: "It should be remembered that amino acids, especially in eggs, stimulate insulin secretion, and that this can cause hypoglycemia, which in turn causes cortisol secretion. Eating fruit (or other carbohydrate), coconut oil, and salt at the same meal will decrease this effect of the protein." He had coconut oil right in that list with the fruit. How much salt are you getting in the mornings? Fruit on its own has almost none.

[LucH]

@thebiooracle said:

"It should be remembered that amino acids, especially in eggs, stimulate insulin secretion, and that this can cause hypoglycemia, which in turn causes cortisol secretion.

Leucine is stimulating muscle turn over (new ones) when exceeding 2.5-3 g per take. It won't stimulate insulin too much if you eat some carbs at the same time. Never eat only protein without some carbs. 20 g is enough, from a tomato or an apple at the beginning of the meal.

Asking AI to develop (ChatGPT)

1. The Leucine Threshold and mTORC1 Activation
   • Fact: Consuming 2.5 to 3 grams of leucine per meal is the established threshold required to maximize muscle protein synthesis.
   • Mechanism: Leucine acts as the primary nutritional signal to activate mTORC1 (mammalian target of rapamycin complex 1), which initiates cellular translation and muscle tissue turnover.
   • Application: Whole proteins like eggs have a high concentration of highly bioavailable leucine, making them highly effective at reaching this trigger.
2. Protein-Induced Insulin Secretion and Hypoglycemia
   • Fact: Amino acids (particularly arginine, lysine, and leucine) directly stimulate pancreatic beta cells to secrete insulin, independent of carbohydrate intake.
   • The Risk: In the absence of dietary carbohydrates (e.g., eating only eggs), this insulin secretion can cause blood glucose levels to drop.
   • The Counter-Mechanism: In a standard physiological state, the pancreas simultaneously secretes glucagon to stimulate hepatic glucose production (glycogenolysis) to keep blood sugar stable. However, if insulin secretion is highly sensitive or if hepatic glycogen stores are depleted, a drop in blood sugar can occur, prompting an emergency release of cortisol to restore homeostasis.
3. The Role of Pre-Meal Carbohydrates (20g Context)
   • Fact: Introducing 20 grams of carbohydrates (such as from an apple or tomato) at the beginning of the meal alters the metabolic baseline before the protein is processed.
   • Mechanism: The incoming exogenous glucose matches the insulin response. The insulin stimulated by the amino acids is no longer acting "in a vacuum" on existing blood sugar; instead, it has immediate dietary glucose to shuttle into cells.
   • Outcome: This direct glucose supply buffers the system, ensuring that blood glucose concentrations do not fall below fasting levels, thereby preventing the hypoglycemic trigger that would otherwise necessitate a cortisol spike.

Additional comment (LucH)
Don’t trust AI and confirm with another source