I was 11 days post-diagnosis when I accidentally ate my chicken before touching the rice.

My 2-hour reading came back 128.

The night before — same rice, same portion — it was 171.

The only difference? The order I picked up my fork.

That accident sent me down a rabbit hole of postprandial glucose research, and what I found changed every dinner I've cooked since.

The short version:

When you eat vegetables and protein before the starch hits your stomach, the fibre and fat form a physical barrier that slows carbohydrate absorption. Studies show the effect can reduce the post-meal glucose spike by roughly 30-40 %.

I turned that science into a free, practical ebook:

"Carb-Last Dinners for Steadier Readings"

Inside you'll find:

• The 3-step plate order (Vegetables → Protein → Starch — last)

• A 14-day starter calendar with grocery list

• 5 real dinners under 45 minutes, each with an estimated GL score

• A 1-page "Fridge-Door Cheat Sheet" you can print tonight

It's written for people in their first 90 days — no jargon, no perfection required.

Grab your free copy and tell me how your next 2-hour reading looks. 👇