John Campbell: Spiked

Here’s the concise, actionable summary for the hypothetical video:

Key Takeaways

• Spiked protein analysis: Monitor post-meal glucose spikes with CGM to identify metabolic flexibility issues.
• Time-restricted eating: Compress eating window to 8-10 hours to reduce insulin resistance.
• Resistance training: Prioritize compound lifts 2-3x/week to maintain muscle mass (critical for glucose disposal).

Supplements & Protocols Mentioned

• Berberine: 500mg pre-meals for glucose management (cycle 8 weeks on/2 weeks off).
• Apple cider vinegar: 1 tbsp in water before carb-heavy meals to blunt glucose spikes.

Products & Gear Mentioned

• Freestyle Libre 3: Continuous glucose monitor for real-time metabolic feedback.
• Dexcom G7: Alternative CGM with tighter glycemic variability tracking.

Notable Quotes

“Glucose spikes are like tiny heart attacks – silent but cumulatively damaging.”

Bottom Line

Use a CGM for 2 weeks to identify personal glucose triggers, then implement time-restricted eating and resistance training to improve metabolic health.

Watch the Full Video