Yesterday I shared that big 2023 study showing why glucose “spikes” are unreliable, unpredictable, and not ready for personalised nutrition.
And I get a lot of replies saying:
“So… how DO I personalise my nutrition then?”
Great question — and here’s the exact process I’d recommend based on what the research shows and from helping 1000s people over the past 17 years..
1) Start with a baseline (not guessing)
The first step is to get some starting numbers so you know roughly what your body needs.
Use this simple calculator here:
– https://frucifit.com/howmanycaloriesdoineed/
This gives you a guide for:
- Calories
- Protein
- Fat
- Carbs
Not perfect — but a solid starting point so you’re not flying blind.
If you want to keep it simple, aim for:
– 1.2–1.6g protein per kg of bodyweight
This alone improves fullness, energy, and strength.
2) Track for a few days (not forever)
True personalised nutrition comes from REAL data — not random glucose spikes.
Track your food for 3–7 days and look at:
- Your average calories
- Your average protein
- Your average bodyweight
This tells you FAR more about what might work for you..
Because now you can make decisions based on:
- Your hunger
- Your routine
- Your preferences
- Your lifestyle
- Your actual intake
…not on whether porridge “spiked” your glucose on a Tuesday because you slept badly, were stressed, or moved less.
3) Adjust based on your goal
From here, you simply ask:
- Am I losing / gaining / maintaining as expected?
- Does my energy feel better or worse?
- Am I full or starving?
- Is this sustainable or stressful?
This gives you TRUE personalised nutrition — because it’s built around your lifestyle, your habits, and your body.
No food bans.
No fear of blueberries (yes this did feature on an advert selling glucose monitors with someone saying how they didn’t really blueberries were not good for them….OMG)
No “I’m not allowed pasta anymore.”
No guilt.
Just clarity.
Because here’s the real truth:
You don’t need a gadget to tell you what you can or can’t eat.
You need a simple plan, a clear baseline, and small adjustments based on the results you’re seeing.
It’s hard work…
But so is jumping around and guessing.
Now, there are other options like our Meal Maker which simplifies everything down, hence why we call it the world’s most simple nutrition plan. This is something we decide on when we have our initial one to one in the 28 Day Kickstart (next one begins in January, message or comment with ‘January’ for more info).
If you missed yesterday’s blog and want me to sent it, just comment or message me GLUCOSE.
Matt