{"type":"video","version":"1.0","html":"<iframe src=\"https://www.loom.com/embed/8ba1e8c6b3e64d86a8c7b931d25e1845\" frameborder=\"0\" width=\"1280\" height=\"960\" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>","height":960,"width":1280,"provider_name":"Loom","provider_url":"https://www.loom.com","thumbnail_height":960,"thumbnail_width":1280,"thumbnail_url":"https://cdn.loom.com/sessions/thumbnails/8ba1e8c6b3e64d86a8c7b931d25e1845-55a4c56227c3f2df.gif","duration":418.166667,"title":"Lesson 2.1 The Metabolism Key to Smooth Energy 🧠","description":"I break down how your metabolism handles energy, starting with the speed of sugar and the glycemic index, where 70 to 100 is high and 55 or less is low. I explain how high GI foods drive a rapid pancreas insulin response that can take 2 to 3 hours to settle, and how exercise creates a VIP backdoor for glucose. I also cover reactive hypoglycemia when insulin overshoots after big hits like syrupy pancakes, causing crashes below 70 mg per deciliter. I ask you to notice your afternoon energy valleys and what you ate before them, then to flatten the curve with fiber, protein, or a 10 to 15 minute walk after eating."}