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Friday morning. Fridge door open. My wife held up two cups of yogurt and asked which one to buy next week. One cup had a cartoon strawberry on the lid. The other just said plain. After five days of testing yogurt on my glucose monitor, I knew the answer in about two seconds... Here's the thing. Yogurt itself is one of the gentlest foods you can eat. The problem is the sugar that gets stirred into it. And right now, more of us are standing in the yogurt aisle than ever. Food industry reports this year found that households using GLP-1 drugs like Ozempic eat yogurt at nearly three times the average rate. Brands have noticed. Every week a new cup shows up promising more protein. Some of those cups are great. Some carry four or five teaspoons of added sugar. So this week we went cup by cup. Here's what stuck. ● This Week's Rules
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● The Scoreboard Here's how much each yogurt from this week raised my blood sugar, from most to least.
This is one person's experiment, not medical advice. Everyone's body responds differently. The fruit-on-bottom cup raised my blood sugar about 52 points. Plain Greek yogurt by itself raised it about 8. That's a big gap for two foods sitting on the same shelf. But notice what didn't happen. Not one of these yogurts raised my blood sugar as much as a bowl of white rice or a glass of orange juice. The research points the same way. A 2017 review in the Journal of Nutrition looked at 93 yogurts in the University of Sydney's glycemic index database. Plain yogurts scored about 27 on average. Sweetened yogurts scored about 41. In other words, sweetened yogurt raises blood sugar faster than plain yogurt... but both still count as low on the scale. The surprise was the reason. The researchers said sugar alone didn't explain the gap. Plain yogurt has more protein for every bite of carbs, and protein slows down how fast your body absorbs sugar. Protein does the heavy lifting. | ||||||||||||||||||||||||||||||||||||||||||
What a sleep researcher does at 9 PM instead of melatonin
A 30-second kitchen step that prompts your own melatonin. No pills, no grogginess...
After 45, melatonin pills work differently. Nobody mentions this at the pharmacy.
You take one at 10. You’re awake at 2 anyway, and groggy through your first coffee.
Here’s the part that rarely gets explained. Most melatonin pills contain several times more than your body naturally produces, and the morning grogginess is the price.
A top sleep expert from the University of Washington points to a different route. A 30-second bedtime step called the cherry trick.
It works with your body, not over it. It prompts your own supply of the sleep-regulating hormone, the one your brain has been making your whole life.
In research on this approach, total sleep time increased by up to 84 minutes a night. That’s roughly ten times the average gain measured with melatonin pills.
36,498 people are already using it. Susan R., from Denver: “I finally started sleeping straight through. No more tossing and turning, no more groggy mornings. For the first time in years, I wake up feeling truly rested.”
When was the last time you woke up like that?
The full explanation is in a short video. What the trick is, why it works differently after 45, and exactly what to do at 9 PM tonight.
To your health,
P.S. It’s not cherry juice, and it’s not a supplement. Thirty seconds in your kitchen, then bed. Watch how it’s done.
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● Reader Mail
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● Next Week Next week we test the sweeteners people stir into yogurt instead of sugar. First up is monk fruit. Does it raise blood sugar at all? I have a guess... but I've been wrong before.
As for my wife? She's buying the plain cup. I'm in charge of the berries. Stay steady |
