The fruit you must NEVER eat alone to why you should add vinegar to your meal

TO feel good, remain pain free, be a healthy weight and have a stable mood never eat bananas on their own and cut down on phone use.

That is some of the advice from Dr Casey Means in her new book which suggests simple metabolism fixes.

She says: “We are consuming more sugar, working in more sedentary jobs and sleeping 25 per cent less.

“We’re also exposed to more than 80,000 synthetic chemicals in food, water and air.

“Our cells have stopped being able to make energy as they should.”

Dr Means says the result is “too many people” now have ailments such as heart disease, high blood pressure, depression, dementia, migraine, polycystic ovary syndrome and erectile dysfunction.

Natasha Harding shares the doctor’s tips on channelling positive energy.

• Edited extract from Good Energy: The Surprising Connection Between Glucose, Metabolism And Limitless Health, by Dr Casey Means with Calley Means (Thorsons, £20) published on May 9.

ELIMINATE ULTRA-PROCESSED REFINED GRAINS

CUT out all food with ultra-processed refined flour or grain, including packaged breads, rice, pasta, bagels, tortillas, crackers, cereals, doughnuts, biscuits, cakes, pastries, pancakes and croissants.

They are bad for you.

AVOID EATING REFINED ADDED SUGARS AND ALL LIQUID SUGAR

ELIMINATE all foods, drinks and condiments with refined or liquid sugars.

The exception is a smoothie filled with vegetables, fat, low-glycemic fruits and protein.

EAT AT LEAST 30g OF PROTEIN PER MEAL

SUFFICIENT protein will manage hunger levels and balance your blood sugar.

Good sources include beef, turkey, fish, eggs, Greek yogurt and legumes.

DON’T EAT NAKED CARBOHYDRATES

THESE are carbohydrate-predominant foods that are eaten alone, like a banana or other fruits.

Pair these carb-rich foods with healthy protein, fats and/or fibre to slow digestion, increase satiety and reduce extra glucose in the blood.

MAKE SURE YOU MOVE MORE EVERY DAY

COMMIT to moving around for at least 90 seconds every hour for eight waking hours per day.

Go for a walk for at least 15 minutes after meals – this simple step can reduce the glucose impact of your meal by up to 30 per cent.

ADD MORE FIBRE TO ALL MEALS

EAT over 50 grams of fibre a day.

Good sources include chia seeds, flaxseeds, nuts, seeds, avocados, beans, high-fibre fruits or veg, lentils and tahini.

RESISTANCE TRAIN THREE TIMES PER WEEK

DO at least 30 minutes each session, incorporating exercises that tire the arms, legs and core every week.

Use body-weight exercises or weights.

EAT EARLIER TO AVOID A GLUCOSE SPIKE

THE exact same meal will likely cause a lower glucose spike if it is eaten in the morning instead of choosing to have it late at night.

You will get more bang for the buck by eating carbs earlier in the day.

MAXIMISE SUNLIGHT EXPOSURE IN THE DAYTIME

SPEND at least 15 minutes outdoors without sunglasses during the first hour after waking each day.

Additionally, get outside in the daylight for at least 15 minutes, four additional times per day.

USE VINEGAR AND CINNAMON TO LOWER GLUCOSE RESPONSES

APPLE cider vinegar lowers glucose when taken before or with a meal.

Cinnamon may improve insulin sensitivity in people with and without Type-2 diabetes.

MINIMISE BLUE LIGHT AT NIGHT-TIME

AFTER the sun goes down turn off any unnecessary lights and dim necessary lights to a low level.

Turn screens to dark mode or night shift.

GET NATURE EXPOSURE FOR FOUR HOURS PER WEEK

VISIT a natural or green space away from cars and roads.

In a city, this could be a park or riverside.

Ideally, you should get as deep into nature as possible, away from cars and roads.