Lent is the perfect opportunity to optimize your metabolism with sugar fasting. With Hello Inside, fasting is not just a conscious decision to give up 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 is there this connection?
Our modern lifestyle with constant meals keeps insulin levels permanently elevated. This can lead to energy lows 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 is not about reducing calories, but about a conscious selection of foods that keep blood sugar stable, promote metabolic health and allow the fat metabolism to function more efficiently again.
A day of sugar fasting with Laura - more energy, less stress
Laura (38) from Linz has started her fasting period with Hello Inside. She wants to cut out sugar and processed carbohydrates to increase her energy and be more mindful in her everyday life. We're joining her - come with us!
06:30 - Morning routine without sugar
Laura starts the day with a glass of water and a short meditation in her living room. She makes sure that 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 clearing. In the past, she often had a ravenous appetite after getting up - with the new eating rhythm, she wants to put these cravings in check again. This works quite well on the first day. Her CGM shows a stable fasting blood glucose level of 85 mg/dL - perfect for the start of the day!
Back home, she packs herself a breakfast for the office and walks 20 minutes to the station, where she takes the S-Bahn to work.
10:30 a.m. - Nutrient-rich breakfast without fast carbohydrates
Laura uses the break in the office to eat her first meal only when she feels hungry. Her sensor shows a stable fasting blood sugar since 1 a.m., everything is perfect so far! Laura's blood sugar-friendly breakfast:
- 1 packet of natural skyr with frozen blueberries & crushed linseed
- 1 tsp cinnamon & chopped nuts
- ½ tsp xylitol to sweeten (it gradually reduces sugar)
- 2 cups of peppermint tea (she already had 1 cup of green tea with a little lemon to wake her up when she arrived at the office)
This combination ensures a stable blood glucose level and long-lasting energy. Your CGM only shows a gentle rise to 100 mg/dL after the meal - a sign of excellent metabolic flexibility.
14:00 - Lunch with healthy fats & proteins
Laura doesn't feel hungry again until 2 p.m. - her CGM shows a gentle 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 (without 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 posture: Sit upright, relax your shoulders, place your feet flat on the floor
How to do it:
✔ Breathe in deeply through your nose for 4 seconds
✔ Hold your breath for 7 seconds
✔ Breathe out 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 her, Laura sits down on a bench outside and does some 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 uses the last rays of sunshine for a bike ride home. Her CGM shows a stable value 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 to the end of the day
How often: 1-3 minutes
Starting posture: Sit or stand upright, consciously relax
How to do it:
✔ Breathe in for 4 seconds
✔ Hold for 4 seconds
✔ Breathe out for 4 seconds
✔ Hold for 4 seconds
✨ Effect: Promotes focus, inner calm and mental clarity
On days when this is not possible, Laura wants to use a progressive muscle relaxation on the way home: a perfect alternative when exercise is not 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 posture: Sit comfortably, feet flat on the floor
How to do it:
✔ Clench your hands into a fist, hold for 5 seconds, release slowly
✔ Raise your shoulders, hold for 5 seconds, relax
✔ Tense your legs, hold for 5 seconds, release
✔ Tense facial muscles, hold for 5 seconds, relax
✨ Effect: Releases muscle tension, promotes deep relaxation and reduces stress
18:30 - Last meal of the day
Laura opts for a light but nutritious meal:
- Salmon fillet with steamed vegetables & herb quark
- 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 glucose regulation. She is pleased that her body manages without 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. Sugar fasting with Hello Inside combines blood sugar tracking with personalized nutrition and targeted mindfulness methods. Consciously giving up 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!
