A free guide from Dr. Marla
The Fiber First guide
Eat a little soluble fiber before the rest of the meal. It slows the carbs down, you feel full sooner, and the crash afterward gets smaller.
Most advice about eating better starts with what to take away. This guide starts with what to add, and where to put it: at the front of the meal.
When soluble fiber lands first, it forms a soft gel in the stomach. Everything that follows moves slower, so glucose drifts into the blood instead of spiking. You notice it as feeling satisfied sooner and staying steady longer.
Start with the meal that hits you hardest. For most people that is the one with the most carbs, often dinner. A glass of water with a fiber sachet, or a small plate of vegetables, five to ten minutes before you eat. That is the whole habit.
Give it two weeks before you judge it. The change is quiet: the afternoon slump softens, the cupboard stops calling an hour after dinner, and the morning number drifts the right way.
Key points- Fiber first, five to ten minutes before the meal.
- Start with your hardest meal, not every meal.
- Water matters: fiber needs it to do its job.
- Two weeks of consistency beats two days of perfection.
- Soluble fiber and the glucose response.
- Meal order and blood sugar.
If this feels doable, it is the first habit in the system Dr. Marla coaches. The quiz takes about a minute and tells her where to meet you.
Start here