Get off the blood sugar rollercoaster
A structured 90 day protocol designed to support steadier energy, appetite control, better daily rhythm and long term metabolic health.
Built around food timing, targeted fibre, yerba maté, post meal walking, strength training and repeatable habits that fit into real life.
You are not broken. Your system is overloaded.
Most people are not struggling because they are lazy. They are struggling because modern eating patterns keep the body constantly fed, under moved and metabolically confused.
Modern routines are working against you.
Breakfast. Snack. Coffee. Lunch. Snack. Dinner. Something sweet. Repeat. Over time, that pattern can make appetite, glucose control and energy feel harder to manage.
Energy dips
You wake tired, crash after meals or feel like coffee barely touches the sides.
Cravings
Sugar, bread, pasta and snacks feel harder to resist than they should.
Always hungry
You eat, but not long after you are already looking for something else.
Stubborn waistline
You cut calories or exercise, but the midsection refuses to shift properly.
Brain fog
Your thinking feels slower, focus feels harder and your mood feels less stable.
No clear plan
You have tried diets, fasting or calorie counting, but nothing feels sustainable.
Three levers. One simple system.
The protocol stacks a few repeatable behaviours that support the same goal from different angles.
Fewer glucose spikes
Targeted fibre before meals, vegetables first and carbohydrates last help slow the speed at which glucose reaches the bloodstream.
Less constant feeding
A structured eating window reduces grazing and gives your body more time away from food. That is where the reset begins.
Better glucose disposal
Post meal walking and strength training help move glucose into working muscle, where it can be stored and used.
Supplements do not replace the protocol. They make it easier.
Unimate and Balance sit inside the routine. The lifestyle structure does the heavy lifting.
Two simple anchors
Morning anchor
Used in the morning to support the fasting window, routine consistency and a clean start to the day.
Pre meal anchor
A targeted fibre blend used before meals to support fullness and a steadier post meal response.
Make this your boring, repeatable routine.
The power is not in complexity. It is in a few clear actions repeated consistently.
waking
Morning movement
Take Unimate, drink water and go for a brisk 10 to 20 minute walk before the day takes over.
Eating window
Keep meals inside a structured 4-8 hour window. Outside that window, stick to non caloric drinks.
meals
Pre meal strategy
Take Balance 10 to 15 minutes before your main meals. Apple cider vinegar and Ceylon cinnamon are optional.
meals
Meal order
Eat fibre first, protein and fats second, then carbohydrates last. Simple, but powerful.
meals
Post meal walking
Walk for 10 minutes after meals. No gym kit. No drama. Just use the glucose while it is rising.
weekly
Strength training
Train full body at least three times per week. Muscle is one of your best tools for glucose disposal.
4 weeks
Nutrition reset
Reduce refined carbohydrates, prioritise protein, oily fish, eggs, meat, olive oil, berries, nuts and vegetables.
4 weeks
Reintroduce better carbs
Add carbohydrates back gradually, ideally around training and from less processed sources.
Real stories. Real people. Real results.
Here are some video testimonials from people who have used the protocol.
Cheri
Here from Cheri and her journey with Unicity.
Dr. Tiffany Marie Hendricks
Dr. Tiffany has an amazing experience!
Alan Kaschner
Alan successfully reset his metabolism.
The Daily Protocol Cheat Sheet.
You know what to do in the morning, before meals, after meals and across the week.
Use this as your quick reference while the protocol becomes automatic.
What changes when the routine finally sticks.
This is not a promise of identical results. It is the realistic behavioural arc you need to understand before you start.
1 to 14
Control begins
The eating window starts to feel manageable. You stop grazing all day and begin noticing which foods affect your energy.
15 to 30
Energy steadies
Cravings often become easier to manage. The morning walk and pre meal routine become less of a decision.
31 to 60
Habits lock in
Post meal walks, simple meals and strength training start doing the heavy lifting. The plan feels less like effort and more like structure.
61 to 90
A new normal
You are no longer guessing. You know when to eat, how to build meals and what to do after them.
The support layer that makes the reset work harder.
Fibre is not just about eating more roughage. The useful move is to combine different fibre types with herbs and spices that increase the plant compound density of your meals.
Why fibre matters for metabolic health
Some fibres slow digestion and reduce the speed at which glucose enters the bloodstream. Others are fermented by gut bacteria, helping produce short chain fatty acids such as butyrate. That combination can support post meal glucose control, satiety, gut barrier health, bowel regularity and healthier cholesterol balance.
Build fibre gradually over several weeks, drink enough water and rotate sources. Going from low fibre to high fibre overnight is a fast route to bloating, not better health.
Get Fibre BalanceHerbs and spices for metabolic health
Use this as a practical guide, not a prescription. The strongest move is to rotate three to five different herbs and spices across your meals each day, while keeping concentrated extracts separate from everyday culinary use.
| Herb / Spice | Evidence | Best for | How it may help | How to use | Dose used in studies |
|---|---|---|---|---|---|
 Cinnamon |
Strong | Glucose control | Cinnamaldehyde and polyphenols may support insulin signalling, glucose uptake and post meal glucose control. | Add to oats, yoghurt, smoothies, coffee or protein shakes. Choose Ceylon cinnamon for regular use. | 1 to 6 g per day |
 Fenugreek |
Strong | Meal glucose response | Galactomannan fibre slows carbohydrate absorption, while 4 hydroxyisoleucine may support insulin secretion. | Add ground fenugreek to curries, soups, stews and spice blends. | 5 to 25 g per day seed powder, or standardised extract |
 Turmeric |
Strong | Inflammation and insulin signalling | Curcumin may activate AMPK, support insulin sensitivity and reduce inflammatory signalling. | Add to eggs, curries, soups, rice dishes and warm drinks. Pair with black pepper and fat. | 500 to 1,500 mg per day curcuminoids, or 1 to 3 g turmeric powder |
 Garlic |
Strong | Glucose and lipid metabolism | Organosulphur compounds may support glucose control, cholesterol metabolism and endothelial function. | Use fresh garlic in cooked meals, dressings, roasted vegetables and marinades. | 600 to 1,200 mg per day garlic powder or aged garlic extract |
 Black Cumin |
Strong | Cardiometabolic markers | Thymoquinone may reduce oxidative stress, support beta cell function and improve lipid metabolism. | Sprinkle seeds onto salads, eggs, roasted vegetables or savoury yoghurt bowls. | 1 to 3 g per day seed powder, or 500 mg oil twice daily |
 Ginger |
Solid | Glucose, lipids and inflammation | Gingerols and shogaols may slow carbohydrate digestion, support insulin signalling and reduce oxidative stress. | Use fresh ginger in stir fries, soups, teas, smoothies and dressings. | 1.2 to 3 g per day |
 Saffron |
Solid | Glycaemic control and mood support | Crocin, crocetin and safranal may support antioxidant protection, GLUT4 activity and glycaemic control. | Add a small pinch to rice, soups, stews or warm drinks. | 30 to 100 mg per day standardised extract |
 Cumin |
Solid | Glucose and triglycerides | Cuminaldehyde and polyphenols may support insulin secretion, glucose handling and triglyceride metabolism. | Add to roasted vegetables, soups, chilli, curries, dressings and meat dishes. | 1 to 3 g per day powder, or standardised extract |
 Cardamom |
Solid | Blood pressure, lipids and glucose | May support glucose metabolism, blood pressure and lipid markers through antioxidant and anti inflammatory effects. | Add to coffee, chai, porridge, smoothies, yoghurt or rice dishes. | 3 g per day powder |
 Sage |
Solid | Glucose handling and cholesterol | May support insulin sensitivity, glucose handling and cholesterol balance. | Add to roasted vegetables, chicken, turkey, eggs, soups and bean dishes. | 500 to 1,500 mg per day powder or extract, or sage tea |
 Chilli |
Solid | Thermogenesis and appetite | Capsaicin activates TRPV1 receptors, which may support thermogenesis, fat oxidation and lipid metabolism. | Add chilli flakes, fresh chilli or cayenne to savoury meals, sauces and marinades. | Around 2 to 6 mg per day capsaicinoids |
 Sumac |
Promising | Lipids and antioxidant status | Rich in gallic acid and tannins, which may support lipid metabolism, antioxidant status and inflammatory markers. | Sprinkle onto eggs, salads, roasted vegetables, hummus, fish or chicken. | 1.5 to 3 g per day powder, often 6 to 12 weeks |
 Coriander Seed |
Promising | Glucose and oxidative stress | May support insulin secretion, lipid metabolism and oxidative stress balance. | Use ground coriander in curries, soups, stews, roasted vegetables and dressings. | 1 g per day seed powder |
 Bay Leaf |
Promising | Glucose handling | Polyphenols and eugenol may support insulin receptor signalling and glucose handling, but evidence is still thin. | Add whole bay leaves to soups, stews, sauces and slow cooked dishes. Remove before eating. | 1 to 3 g per day powder |
 Black Pepper |
Promising | Curcumin absorption | Piperine improves curcumin bioavailability and may support glucose, liver enzyme and lipid markers. | Use freshly ground black pepper with savoury meals, especially when using turmeric. | 5 to 20 mg per day piperine in studies, or culinary black pepper with turmeric |
 Rosemary |
Promising | Antioxidant support | Contains rosmarinic acid, carnosic acid and other polyphenols with antioxidant and anti inflammatory properties. | Add to roasted vegetables, lamb, chicken, soups, potatoes and olive oil marinades. | Culinary use. Human metabolic dosing evidence is limited |
 Fennel |
Promising | Digestive and antioxidant support | Contains anethole and other plant compounds with antioxidant and metabolic effects. Human evidence is still limited. | Use fennel seeds in teas, curries, roasted vegetables, fish dishes and digestion focused blends. | Culinary use. Human metabolic dosing evidence is limited |
Important note: Culinary use is generally very different from high dose supplementation. Anyone taking medication for diabetes, blood pressure, blood thinning, cholesterol or liver conditions should speak with a qualified health professional before using concentrated spice extracts. This section is educational and not medical advice.
Research informed, not miracle marketing.
This protocol is science backed. Read relevant papers below!
Time restricted eating
Early time restricted feeding has been shown to improve insulin sensitivity, blood pressure, oxidative stress and appetite in men with prediabetes, even without weight loss.
Read the studyPost meal walking
A 2025 study found a 10 minute walk immediately after glucose intake lowered peak glucose compared with resting.
Read the studyMeal order
Research shows eating vegetables and protein before carbohydrates can reduce post meal glucose and insulin responses.
Read the studySoluble fibre
A meta analysis found soluble fibre supplementation improved HbA1c, fasting glucose and insulin resistance markers in people with type 2 diabetes.
Read the studyFibre type matters
Different fibres behave differently. Galactomannans, beta glucans and resistant starch have all been studied for glucose and lipid markers.
Read the reviewUnicity evidence
Unicity lists studies on Feel Great, glycaemic variability and cardiometabolic markers. Unicity spend a lot of time and money on research to ensure the validity of the protocol.
View Unicity studiesIs this for you?
Does the protocol genuinely fit your life?
This is for you if
- You want a clear routine, not another vague diet.
- You struggle with cravings, energy dips or constant hunger.
- You want to support long term metabolic health.
- You are willing to walk after meals and train consistently.
- You like simple rules that remove daily decision fatigue.
This is not for you if
- You want a magic supplement to fix everything.
- You are not willing to change your eating pattern.
- You want extreme weight loss claims.
- You are trying to replace medical care or prescribed medication.
- You are not willing to repeat boring basics.
Important questions.
Is this a diet?
No. It is a daily structure. You will still need to make better food choices, but the protocol focuses on timing, meal order, fibre, movement, strength training and consistency.
Do I need to eat in a 6 hour window forever?
No. The tighter eating window is best treated as a reset tool. Once the routine is established, some people move to a more flexible window while keeping the pre meal and post meal habits.
Can I do this if I take medication?
Speak to your doctor or healthcare provider first, especially if you take glucose lowering medication, blood pressure medication or have a diagnosed medical condition.
Do I have to walk after every meal?
That is the goal, but start with the meal that usually makes you crash the hardest. A short walk done consistently beats a perfect plan you never follow.
Can I still eat carbohydrates?
Yes. The first phase reduces refined carbohydrates to make the reset easier. After that, better carbohydrate sources can be reintroduced gradually, ideally around training.
Are Unimate and Balance essential?
The lifestyle routine matters most. Unimate and Balance are tools that make the routine easier by creating a morning anchor and a pre meal anchor.
Build the routine your metabolism has been waiting for.
Stop guessing. Use the 90 day protocol, repeat the basics and give your body better signals every day.