Guys, it's our first Q&A 🙂

Author

Lacey Baier
January 29, 2024

Happy Monday, Cleanish Squad!  

Today, I’ll answer your questions from the Cleanish Squad Q&A form. Thank you to everyone who submitted a question over the past few weeks - it brightens my day when I see new submissions. 🙂 

Question: Are those apple cider vinegar chewables any good for you?

My Answer: So, the straightforward answer is no. They are not even close to being as effective as consuming ACV.  Multiple trials have now been conducted comparing the effect of liquid vinegar and vinegar pills and gummies on blood glucose control and insulin resistance, and while they confirmed again that liquid vinegar helps, vinegar pills were just not effective.

 Also, when you consume raw ACV with the mother, not only do you get acetic acid in the form that’s the most effective, but you also get loads of micronutrients with powerful antioxidant capabilities and other benefits. If you hate the taste of ACV, here are some recipes you can try instead. I have a full video on this topic if you’re like me and prefer to dive further into the research. 🤓 

Question: What watch do you use? What would you recommend for tracking steps?

My Answer: I’ve tested out several pedometers and fitness watches over the past five years. I have worn a Garmin Fenix 7S Sapphire Solar fitness watch for the past two years. I love it. It tracks sleep, steps, recovery, and heart rate variability. But, it is on the pricier side. Dustin wears this one, which he loves, and it was half the cost of mine, if you’re looking for a Garmin, but don’t want to fork over $700 for a watch. Before my Garmin, I wore an Apple Watch. It performed pretty well, but I found the Apple Watch metrics to be less detailed or focused enough on overall health and recovery. I also tested out the Whoop for a year, which was great for tracking sleep and recovery, but it didn’t track steps - which I found very annoying. I’ve also tested this $17 Fitness Tracker, which shockingly proved to be accurate with steps. My 12-year-old daughter wears it now. Overall, I recommend finding a watch that fits your budget that you like. It’s going to be literally attached to you daily, so it should make you feel good. The ideal watch will track and follow trends for steps, heart rate, heart rate variability (AKA “HRV”), recovery, and sleep.

Question: Is half and half better than heavy cream if you want to add to coffee in a small quantity during intermittent fasting?

My Answer: The answer to this depends on your goal for fasting. Let me explain. Heavy Cream and Half and Half are both high-fat dairy products, meaning they have very low net carbs. Cream, milk, and other dairy products contain carbs, protein, and fat that require digestion, so the gut is technically activated after drinking. Unfortunately, research is limited on dairy and its role in autophagy, but a few studies have shown that high-quality dairy consumption does not increase the risk of chronic disease. That all being said, very small amounts of these will not break your fast or cause an insulin response if your goal is metabolic health and weight loss. But if you’re fasting for gut health, then it does. As for Half and Half versus Heavy Cream, both are pretty much equal. I choose Half and Half for the less fat content.

Question: What is a good range for blood glucose for a 42-year-old male?

My Answer: A fasting blood sugar level of 70-99 mg/dL is within the normal range, though I like to see them closer to 70 than 99, which goes for both adult men and women. When fasting blood glucose is between 100 to 125 mg/dL, it’s important to look at nutrition and lifestyle to avoid developing diabetes. If you’re unsure, you can schedule an appointment with your doctor or take it yourself (which I do weekly for myself and request from my coaching clients) using an at-home blood glucose monitor like this.

Question: What is the protein pancake recipe for the pancakes you always share in your Instagram stories?

My Answer: OMG, I love these pancakes! I use these Banana Protein Pancakes as the base. I swap out this Vanilla Bean Protein for this Chocolate + Sea Salt Protein, depending on if I want chocolate or vanilla. Then, I top the pancakes with 1/3 cup full-fat Greek yogurt, 1 tbsp natural peanut butter, fresh raspberries, and cinnamon. To see what they look like, go here.

PS: Have a question? Need some advice? Looking for a recommendation? I’d love to help! Click here! Ask me any questions, and I’ll answer them in an upcoming newsletter!

Curious how long Intermittent Fasting takes to work? Is it 12 hours? 16 hours? 1 month? More?? Watch my latest video to learn more, plus get my best tips on how to maximize your IF results. 📹

Some of my favorite things this week 🙂 

  • Quote of the Week → “Every meal you eat, every walk you take or choose not to take is an opportunity for profit or loss.” - Zhang San-Feng, legendary founder of Tai chi

  • Meal Prep of The Week → Vegetarian Chipotle Chickpea Taco Bowls

  • Get My Walking Pad → If you struggle to get your daily 8k steps, this small treadmill is amazing and has been a lifesaver for me. I keep it in my office and use it when I’m too busy to get outside or when the weather is crummy. Right now, it’s on an insane deal for just $160 which is $100 less 😳 than what I paid for!  Get it here. 

  • Featured Recipe → Dark Chocolate Cherry Energy Bites

Looking for some motivation to hit your 2024 goals? Let me help!👇 

You Reached The End! Go You!!

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Pick a high-quality, clean protein with very limited ingredients and zero added sugar for your protein smoothies. I find Cleanish Plant-Based Protein to be the best-tasting, smoothest protein I’ve ever tried, and I enjoy it in a smoothie every day.

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