I have been tracking my metabolic fitness rigorously with @levels since May 2020

Not only did I discover berries affect my glucose levels the same way pizza does, but also found the impact sleep and workouts have on my metabolism

Here’s a bit of my learnings 👇
Fasting helps regulate my glucose levels

I fast 23hr/day on weekdays, eating only for dinner. On weekends, I fast 16:8.

This helps me regulate my blood glucose levels during the day & gives me the most energy. Here is a day with all day fasting + tennis, then dinner around 7pm
Getting enough sleep is essential

Studies have shown that sleep deprivation can cause an increase in glucose responses. I get 8-9 hours of sleep each night.

See my top 8 sleep hacks here:
Regular exercise keeps things in balance

HIIT and any cardio and resistance training can improve your glycemic control if done regularly.

I noticed that I get a glycemic index spike after higher intensity workouts that then stabilizes through the day.
I avoid sugar, processed foods, and carbs before bed

I found that eating carbs closer to nighttime spikes my levels to the 150s and creates subsequent spikes during the night.
Add fats and proteins to your diet

You can “preload” your meals with fat & protein to help minimize quick absorption of glucose into your bloodstream. (ex: eating bread with avocado) This can help mitigate any spikes in blood sugar.
Read more about preloading your meals in this article by @levels: levelshealth.com/blog/12-glucos…
How you metabolize foods is very personal

For me, berries spiked my glucose levels more than pizza, so I try to stay away from them now. In contrast, I found that certain Mexican meals that include meat, guac, cheese, and also carbs in tortillas do not spike my glucose.
Taking a walk after meals helps

I like to take a walk after I eat, especially if I eat a larger meal. I find that walking helps regulate my glucose levels better than if I was just sitting down after eating.
As much as possible, learn to control stress

If you are under prolonged stress, your glucose levels may spike.

To try and reduce stress, breathing techniques can be very useful, find more info here:
If you enjoyed this thread:
1. Follow me for more tips on sleep, health, entrepreneurship, and more.
2. Check out the @eightsleep blog for more sleep and health tips: blog.eightsleep.com/?utm_source=tw…

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More from @m_franceschetti

19 Feb
Are you a bedtime procrastinator?

If you plan to go to bed by a certain time but find yourself scrolling on your phone till the late hours of the night, you may be experiencing revenge bedtime procrastination.

Read along for tips on how to get away from this bad habit. 👇
Why do we procrastinate bedtime?

Revenge bedtime procrastination is an attempt to reclaim your day by delaying your bedtime.

While this can happen to the best of us from time to time, it can become an issue when it begins to chronically disrupt your sleep schedule.
Why is this an issue for sleep quality?

Not only is scrolling on your phone at night poor sleep hygiene due to blue lights exposure, but you also may be sleeping less & getting fatigued

You may feel more sluggish & unproductive during the day & experience higher cortisol levels
Read 10 tweets
10 Feb
I have been on a keto diet for over 2 years now & I’ve never felt better

I tried keto after noticing that carbs cause me inflammation & low energy levels. Now I practice fasting & keto b/c it keeps me at peak energy levels.

Here are some of @geoffreywoo’s & my best keto tips 👇
What is the keto diet?

Keto is a low-carb, high-fat diet aimed at helping your body achieve ketosis. Ketosis is when your body is most efficiently burning fat for energy by turning fat into ketones and then supplying your brain with energy.
Keto is good for anyone trying to lose/maintain weight or improve their blood sugar levels.

However, diets are extremely personal & individuals may thrive off of different foods. Personally, keto felt best for my body.

Always consult an expert before trying a new diet.
Read 12 tweets
8 Feb
After yesterday’s win, @TomBrady is a 7X Superbowl Champion, with 4 of those wins coming after the age of 37.

At 43 years old, sleep and recovery are crucial for Brady’s longevity. Here’s exactly how he sleeps 👇
No food 2 hrs before bed

Brady not only follows a strict diet, but also stops eating well before his bedtime of 8:30pm. If he eats dessert, he’ll eat it only after lunch so the sugar doesn't keep him awake.

He also avoids alcohol & caffeine, which can lead to sleep disruptions.
No exercise 2-3 hours before sleep

Brady prefers early morning workouts after he wakes up at 5:30am.

Exercise at night can overstimulate your body and brain and make falling asleep more difficult.
Read 7 tweets
6 Feb
1/ Tomorrow, @TomBrady will play as the starting QB in the @SuperBowl at 43 years old. How has Brady managed to maintain a high level of performance with:

- Over 2 decades in the NFL
- 9 SuperBowls
- Founder of @TB12sports

Recovery and wellness play a major role in his life 👇
2/ Pliability is a key focus for Brady.

Pliable muscles are long, soft and resilient. He works w/ his body coach, @AGuerreroTB12 to reduce injuries & tension in his muscles through pliability work.

Brady credits pliability for his longevity in football.
3/ He prioritizes sleep.

Sleep is one of the most important aspects to Brady’s recovery, and he’s a vocal advocate for getting quality sleep every night. He goes to bed around 8:30pm and wakes up at 5:50am to do his morning workout (NFL schedule permitting).
Read 8 tweets
29 Jan
I try to get the most out of my time

I have always been obsessed with time optimization and over the years I have tested 100s tactics to ensure I spend my time effectively & efficiently.

Here are the best 9👇
1. Color-coding your calendar

- I color code every type of meeting I have. (ex: blue = Operations, grey = Growth, green = Product + more)
- I categorize each meeting based on 4 tiers (urgent, high, medium, low) to determine when to schedule & if they overtake my “power time”
- On Sunday, I receive a report of how I’ve spent my time across these different areas and see if it matches my priorities
Read 22 tweets
16 Jan
Sleep can help you lose weight. Do you want to know how? Time for a thread 👇
Diet and sleep are entwined. Improving one can help you improve the other and viceversa. Let’s focus on how sleep impacts your diet.
Scientists have found that as people lose sleep, they experience physiological changes that can nudge them to seek out junk food.
Read 13 tweets

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