Three Levers for Glucose Stability
Support glucose by fixing digestion, balancing meals, and absorbing water
- Difficulty
- Moderate
- Time to result
- ~weeks to results
- Steps
- 4
- Confidence
- 94%
The Three Levers model treats glucose regulation as an interacting systems problem. First, improve digestion because gut function supports nutrient delivery and hormones involved in appetite and insulin response. Second, balance nutrients within a meal rather than eating carbohydrate alone; fruit, for example, can be paired with fat and some protein. Third, become optimally hydrated by improving water absorption, not simply drinking a large volume that quickly exits the body. These levers work in sequence: functional digestion makes nutrient handling possible, balanced meals reduce avoidable swings, and absorbed water helps nutrients reach cells. The model directs attention away from single tricks such as vinegar or rigid food order and toward repeatable daily conditions that support metabolic function.
Origin
When Jennifer Cohen asks for the easiest ways to manage glucose, Ashley Koff ranks digestion first, nutrient balance second, and optimal hydration third.
Core principles
- 01Digestion underpins metabolic response
- 02Mixed nutrients moderate a meal
- 03Hydration means absorption, not volume
- 04Foundations matter more than hacks
How to run it
- 1
Tune digestion
Assess whether digestion is functioning well enough to absorb nutrients and support gut-derived hormonal responses. Address obvious irritation, constipation, or bloating.
Pro tip Start here before layering on glucose hacks.
Watch out Persistent symptoms can require qualified medical evaluation.
- 2
Balance each meal
Pair carbohydrate-rich foods with appropriate fat and protein. Build combinations around foods the person can consistently eat.
Pro tip Add coconut, seeds, or another suitable fat to fruit rather than banning fruit.
Watch out Balance does not mean unlimited quantities.
- 3
Optimize absorption
Check whether consumed water is retained long enough to support hydration. Consider mineral balance when water passes rapidly through the body.
Pro tip Use the Sponge-or-Hose experiment as a simple screen.
Watch out Drinking more and more water does not prove cellular hydration.
- 4
Observe the pattern
Monitor energy, digestion, hydration signals, and, where appropriate, glucose trends. Change one lever at a time when possible.
Pro tip Compare recurring situations rather than reacting to one reading.
Watch out A glucose rise during intense exercise can be appropriate rather than a meal failure.
In the wild
A person who eats a large amount of fruit in the afternoon pairs a normal fruit portion with fat and protein. They also review whether earlier coffee and meals are contributing to the late-day craving.
→ The snack becomes more satisfying and is less likely to drive another round of eating.
Common mistakes
Starting with a trendy hack
Protein order or vinegar cannot compensate for poorly functioning digestion and hydration.
Confusing intake with absorption
A high water intake can still pass through too quickly to support hydration.
Reading every rise as harmful
Exercise, stress, sleep, and hormonal cycles can change glucose independently of the preceding meal.
Is it for you?
Best for
People seeking practical foundations for steadier glucose rather than chasing food-order trends.
Not ideal for
People who need diagnosis or treatment for diabetes or acute digestive disease.
From the transcript
“I'm going to start with the best one and that is optimize your digestion”
“the second thing that we can do is we can balance our nutrients”
“the third thing is you've got to be optimally hydrated”
From the episode
Episode 303: Ashley Koff: Personalized Nutrition Expert on Diet, Nutrition, and Supplements
Ashley Koff