Clothes on Carbs: The Science of Smart Food Pairing

Are you constantly hungry just 2 hours after eating? You might be eating naked carbs! In this episode, I break down the science on how adding protein, fat, or fiber to your carbs can flatten glucose spikes and keep you fuller longer. Learn how to pair your meals, understand your hunger hormones like ghrelin, and support your long-term health.

TIME STAMPS

00:00 - Intro
01:21 - Why We Spike When We Eat Naked Carbs
02:35 - How Your Body Handles Spikes
03:02 - Examples: Rice Cakes, Noodles, and Smaller Spikes
03:59 - How Protein, Fat & Fiber Slow Glucose Entry
04:38 - Why This Hack Helps You Feel Better
06:16 - The Hidden Dip After Every Spike
06:40 - Real Life Hack Examples
07:42 - Master Food List PDF (What’s a Carb? What’s Clothing?)
08:05 - A Day of Pure Naked Carbs (Don’t Do This!)
08:27 - The Ghrelin Study: Hunger Returns Fast After Carbs
09:35 - Protein & Fat Keep Hunger Down Longer
10:38 - Use This Hack for Every Snack & Meal
10:59 - More Food Pairings That Flatten the Spike
11:47 - Can I Add Loads of Fat?
12:15 - What About Fruit?
13:10 - Ancestral Fruit vs. Modern Fruit
13:28 - Fruit Hack Examples
13:57 - Fruit Alone Isn’t a Full Breakfast