Lent is the perfect opportunity to specifically optimize your metabolism with a sugar fast . With Hello Inside, fasting isn't just a conscious abstinence from sugar, but a data-backed method for improving insulin sensitivity and fat burning. Studies show that targeted fasting stabilizes blood sugar levels, has an anti-inflammatory effect, and increases the body's energy efficiency. But why does this connection exist?
Our modern lifestyle with constant meals keeps insulin levels permanently elevated. This can lead to energy slumps and cravings. Targeted sugar fasting with the Hello Inside method – including blood sugar tracking and personalized nutrition tips – provides optimal support for the body. This isn't about reducing calories, but rather about making a conscious choice of foods that keep blood sugar stable, promote metabolic health, and restore the efficiency of fat metabolism.
A day of sugar fasting with Laura – more energy, less stress
Laura (38) from Linz has started Lent with Hello Inside. She wants to eliminate sugar and processed carbohydrates to increase her energy and approach her daily life with more mindfulness. We're accompanying her – come along!
6:30 a.m. – Morning routine without sugar
Laura begins her day with a glass of water and a short meditation in her living room. She makes sure all the doors to the room are closed and that she feels comfortable and undisturbed in her clothes. Instead of breakfast, she goes for a walk and feels her mind clearer. She used to often have cravings after getting up – with the new eating routine, she wants to rein in these cravings. So far, that's going quite well on the first day. Her CGM shows a stable fasting blood sugar level of 85 mg/dL – perfect for starting the day!
Back home, she packs breakfast for the office and walks 20 minutes to the train station, where she takes the S-Bahn to work.
10:30 a.m. – Nutritious breakfast without fast carbohydrates
Laura uses her office break to wait until she feels hungry to eat her first meal. Her sensor shows stable fasting blood sugar levels since 1 a.m., so far perfect! Laura's blood sugar-friendly breakfast:
- 1 packet of natural skyr with frozen blueberries & crushed flaxseed
- 1 tsp cinnamon & chopped nuts
- ½ tsp xylitol for sweetening (it reduces sugar gradually)
- 2 cups of peppermint tea (she had previously had 1 cup of green tea with a little lemon to wake her up upon arrival at the office)
This combination ensures stable blood sugar levels and sustained energy. Her CGM shows only a gentle rise to 100 mg/dL after a meal—a sign of excellent metabolic flexibility.
2:00 PM – Lunch with healthy fats & proteins
Laura doesn't feel hungry again until 2:00 p.m. – her CGM shows a smooth curve, without extreme fluctuations. She chooses a nutrient-rich bowl for lunch:
- 2 sliced tomatoes with basil and olive oil
- 2 eggs
- ½ avocado
- 2 tbsp hummus (no added sugar)
- Lemon juice, salt & pepper
Before meals: 4-7-8 breathing technique for quick relaxation
When: Before every meal to avoid stress eating
How often: Up to four times in a row
Starting position: Sit upright, relax your shoulders, place your feet flat on the floor
Here's how:
✔ Breathe deeply through your nose for 4 seconds
✔ Hold your breath for 7 seconds
✔ Exhale slowly through your mouth for 8 seconds
✨ Effect: Calms the nervous system, reduces stress and improves concentration
5:15 p.m. – More conscious after work with 2 methods
To leave the office behind, Laura sits briefly on a bench outside and practices box breathing. This technique gives her a moment of grounding and improves her stress reduction. The weather is unexpectedly nice today – she grabs a rental bike and takes advantage of the last rays of sunshine for a bike ride home. Her CGM shows a stable reading around 85 mg/dL during the exercise – perfect for optimal fat burning.
Quick guide to box breathing
When: Before important tasks or as a conscious transition into the evening
How often: 1–3 minutes
Starting position: Sit or stand upright, consciously relax
Here's how:
✔ Inhale for 4 seconds
✔ Hold for 4 seconds
✔ Exhale for 4 seconds
✔ Hold for 4 seconds
✨ Effect: Promotes focus, inner peace and mental clarity
On days when that's not possible, Laura plans to use progressive muscle relaxation on the way home: a perfect alternative when exercise isn't an option.
Quick guide to progressive muscle relaxation
When: On the way home or to relax on public transport
How often: As needed, 5–10 minutes
Starting position: Sit comfortably, feet flat on the floor
Here's how:
✔ Clench your hands into fists, hold for 5 seconds, slowly release
✔ Raise your shoulders, hold for 5 seconds, relax
✔ Tighten legs, hold for 5 seconds, release
✔ Tighten facial muscles, hold for 5 seconds, relax
✨ Effect: Relieves muscle tension, promotes deep relaxation and reduces stress
6:30 p.m. – Last meal of the day
Laura chooses a light but nutritious meal:
- Salmon fillet with steamed vegetables & herb curd
- A small handful of nuts as a snack afterwards
- A large pot of tea for the evening
Her CGM shows a slight increase to 95 mg/dL after eating—a sign of good blood sugar regulation. She's pleased that her body isn't experiencing extreme fluctuations.
Conclusion: First day of sugar fasting with Hello Inside for more well-being
With the right strategy, fasting can not only reduce sugar but also actively improve physical well-being. The Hello Inside sugar fast combines blood sugar tracking with personalized nutrition and targeted mindfulness techniques. Consciously avoiding fast carbohydrates creates more space for inner peace, mental clarity, and long-term balance.
Now is the perfect time to take control of your health!
