It took me years to develop our proprietary framework, the Whole GI Protocol™—an 8-habit system for everyday blood sugar management and sustainable weight loss. It's the framework I use naturally every single day and the one my clients learn, adopt, and use to manage their blood sugar and various health conditions.

It started off as just following low glycemic diet principles: typically low carb, low to no sugar, and various "diet" and "diabetic-friendly" foods and products.

I quickly began to understand that an orange is considered low glycemic, but a glass of orange juice (fresh squeezed) is high glycemic and will spike your blood sugar.

Why? Because eating an orange as a whole food provides you with the carb (sugar from the juice) AND fiber (from the pulp). Fiber helps slow down the absorption of glucose release into the bloodstream, effectively giving your body enough time to get that glucose out of your blood and into your cells. Orange juice, on the other hand, is just the juice without the fiber.

This led me to wonder if other foods acted in the same way and IF we combined a high GI food with low GI foods or methods, what would happen to our blood sugar? Through hundreds of hours of study and thousands of hours of client practice, the Whole GI Protocol came together.

The protocol takes into consideration individual foods, yes, but also food combinations, preparation and cooking methods, as well as timing of consuming certain foods.

And while it sounds complicated, I wrapped it all in a neat little bow so my clients could understand it EASILY and incorporate it even easier and faster.

The protocol works without much restriction.

It still adheres to low glycemic diet principles, but in the event that you find yourself near carbs, you can apply the protocol principles and eat some carby foods without worry about blood sugar impact.

I'm not against avoiding carbs—if you prefer that direction, it's great. However, it's still really important to at least incorporate low glycemic carbs because your body needs some glucose for healthy brain function. Your brain uses approximately 120 grams of glucose daily as its primary fuel source. Low glycemic options like non-starchy vegetables, berries, and legumes provide that steady fuel without causing blood sugar spikes. There's more starchier options like sourdough and brown basmati or parboiled rice too.

Your body can and wants to handle glucose effectively—it just needs a reset.

If you're curious about the studies and research used to back the protocol, you can find that below.

We've been doctor-recommended for the last 5 years and continue to incorporate the newest and leading information on blood sugar, insulin resistance (prediabetes), and weight management through diet.

If you want to get started with me, become a member here.

Membership includes all exclusive newsletters found on wellandeasy.com, the Whole GI protocol, blood sugar reset & weight loss program, and our new low GI meal plan & recipe app. Starts at $29/month.

Be well and talk soon,

Jen Polk

Integrative Nutrition Practitioner (IIN) & Metabolic Health Specialist | Founder, Well + Easy

The Whole GI Protocol is built upon a robust foundation of peer-reviewed research from leading institutions including Yale School of Medicine, Harvard Medical School, Stanford University, and Weill Cornell Medical College.

Circadian Metabolism Research (Yale, 2023)
Insulin sensitivity peaks in morning/early afternoon, supporting strategic carbohydrate timing.
Citation: Lucidi, P., et al. (2023). Diabetes, 72(10), 1364-1373.

High-Protein Breakfast Studies (Journal of Nutrition, 2015)
25g+ protein at breakfast reduces postprandial glucose by 17% throughout the day.
Citation: Park, Y.M., et al. (2015). J Nutr, 145(3), 452-8.

Meal Sequence Research (Weill Cornell, 2015)
Consuming vegetables and protein before carbohydrates reduces glucose spikes by 73%. Simple food order changes improve insulin sensitivity without medication.
Citation: Shukla, A.P., et al. (2015). Diabetes Care, 38(7), e98-e99.

Sleep and Glucose Control (Multiple RCTs)
Poor sleep quality reduces insulin sensitivity by 40%. Strategic evening nutrition improves overnight glucose regulation.
Citation: Spiegel, K., et al. (2007). Best Pract Res Clin Endocrinol Metab, 21(4), 649-666.

Total Supporting Studies: 25+ peer-reviewed publications
Research Institutions: Yale, Harvard, Stanford, Weill Cornell
Study Types: Randomized controlled trials, meta-analyses, systematic reviews