The first week in the MORE YOU CIRCLE had a clear goal: not “eat better,” not “be stricter,” and certainly not “become perfect.” Instead: listen. Because before you change anything, you need to get a feel for how your body reacts – to food, to stress, to sleep, to times of day.
If after Week 1 you feel that certain things suddenly make sense – the 3 PM crash, the evening cravings, or those days when “everything hits” even though you haven't done anything differently – then you are exactly where you need to be. If you’re not there yet, don't worry! Give it a little more time.
Not a diet month. But a month of understanding.Many start changes with a plan in mind: less sugar, fewer snacks, fewer carbohydrates, more discipline. The problem is: If you don't know why you snack or when your body falters, then you're fighting symptoms, not the cause. Additionally, a constant focus on the “negative” can potentially amplify things like cravings.Week 1 was therefore deliberately designed not to change anything yet, but only to observe and understand. And it’s not about judging, but about seeing patterns. Because patterns are the beginning of self-efficacy and help you on your way to better knowing your needs.
You feel metabolic health in everyday lifeMetabolic health is initially a concept that is not easily grasped. Yet, metabolic health shows itself every day in how you feel.
When your metabolism is well regulated, the day often runs smoothly: you have more stable energy, you feel truly full after meals, your mind is clearer, and hunger feels normal. You can work, think, live – without constantly feeling like you need a refill.
When it's out of sync, the day feels more like a rollercoaster. Typical is this "I'm not really hungry, but I need something sweet now" – often in the afternoon or evening. Or you eat something, are briefly satisfied, and an hour later hunger is back, as if your body hadn't even registered the meal.
Some also notice it in their mood: suddenly irritable, thin-skinned, restless – and as soon as something sweet is in the system, it gets better. This is not a willpower problem. This is a signal from your body.
Glucose is your fuelGlucose is simply sugar in the blood, and you can think of it as the fuel that powers everything. Your brain, your muscles, your nervous system – everything works better when the energy supply is stable.
Too little energy often feels like "I'm not really getting started": brain fog, fatigue, concentration problems. Too much energy at once, however, can feel restless: the body has to put the excess energy somewhere and at the same time ensure that you calm down again. And that's exactly where many people experience rollercoaster effects.
In Week 1, you didn't learn to "avoid" glucose, but to understand it. Because glucose is not the enemy – it is the feedback system that shows you how your body is currently working.
The language of your curve: Spike, Crash, stableTo use this feedback system, you don't need complicated rules. You only need three terms that you will now recognize in everyday life.
A spike is the rapid increase after a meal. This occurs particularly frequently after very sugary or starchy foods – for example, after pastries, white bread, rice, or pasta, if they are hardly combined with protein, fat, or fiber. Many people don't notice the spike as a "problem" – sometimes it even feels good for a short time, because it's quick energy.
The crash is then often the moment that truly impacts your day. You get tired, your mind becomes fuzzy, you get irritated more easily, and suddenly there's this strong desire for quick calories – usually sweet or snacky. This is the classic: "I was just full – why am I hungry again already?" Or: "I'm not hungry, but I need something."
A stable curve, on the other hand, feels unspectacularly good. You eat, you're satisfied, you can continue, and the next meal comes because you actually get hungry – not because you're "slipping."And that's exactly what Week 1 was about: You didn't just read about these states, but began to feel them.
Why some meals trigger more than othersAn important point from week 1 was: it's rarely individual foods that are "bad." It's usually the combination – and the amount – and the moment.
Take two very normal examples:You eat a croissant in the morning and drink a juice with it. This is quick, feels like "energy" for a short time – and yet, at most two hours later, you're sitting there wondering why you want to snack again.Or you eat a large portion of pasta for lunch, but almost without vegetables and protein, and then notice that typical "food coma," followed by a craving in the afternoon.
This doesn't mean you can never eat pasta again. It just means that your body is showing you that with certain combinations, it's quicker to enter a rollercoaster. And that's exactly where Week 2 will start later: not prohibitions, but smarter structuring.
Why crashes often make all the difference in everyday lifeMany people first think of sharp peaks when it comes to blood sugar. While it's important for your metabolic health to reduce constant blood sugar spikes, the crash is often much more crucial for your daily life.
Because the crash is the moment when you suddenly feel unwell. You suddenly have zero concentration. You're more easily annoyed. You crave sweets, even though you "actually" don't want them. You snack your way through, feel better for a short time afterwards, and later somehow heavy and frustrated.
Crashes are so valuable as a signal because they show you very concretely: the reaction before was probably too strong here – or the overall supply was not appropriate – or the context (stress/sleep) amplified the situation. And once you've seen this connection, the pressure is off. Then it's no longer "I failed," but "my system was just out of balance."
Why you react more strongly on some days – even though you haven't done anything differently
One of the most relieving learnings this week was: There are days when your body reacts more strongly, and you don't have to look long to find the reason.
A day with many meetings, frustration, or time pressure can change the curve. A restless night can cause the body to react with less "buffering." In the second half of the cycle, many women are a little less insulin-sensitive, which can be noticeable with the same meals. And sometimes your body is just working in the background – a developing cold, inflammation, general stress – and you first notice it in your energy and your reaction to food.
The crucial point is: These days are not proof that you "can't do it." They are an indication that your body is a system – not just a nutritional calculator.
The timing "aha" moment: Why carbs often have a different effect in the evening than in the morning
Many people react more strongly to carbohydrates later in the day than in the morning. This is not imagination. For many, insulin sensitivity is higher in the morning, and in the afternoon/evening, factors that can make the curve steeper come into play: stress, less movement, fatigue.
In everyday life, you often notice this: in the morning, a portion of oats makes you feel stable and full – in the evening, the same portion is more likely to lead to a craving for snacks. Or bread is okay at lunchtime – in the evening, it's more likely to push you towards "I need something else afterwards."
At this point, self-observation helps: how do you feel in the morning after breakfast, how do you feel in the evening after dinner, and what was the carbohydrate source? Are there phases, such as the time just before your period, when you are much more sensitive to carbohydrates?
What you truly achieved after Week 1
If you recognized a pattern in Week 1, it was successful. Maybe it was "I often crash after pasta without vegetables." Maybe it was "Stress makes my curve steeper." Maybe it was "I'm more sensitive in the evening." These are not minor details. These are the puzzle pieces that make real change possible – without you constantly having to pull yourself together.
And from Week 2, it gets practical: We start with breakfast and go through the building blocks step by step that make a difference in everyday life. Malina will accompany you throughout January in the MORE YOU CIRCLE and show you how to integrate these learnings into your daily life. Join our Instagram Channel MORE YOU CIRCLE anytime – we look forward to seeing you!
