What if the secret to overcoming your diet struggles and chronic condition wasn’t about eliminating foods, but understanding how to enjoy them the right way?

If you’re tired of feeling like every diet forces you to give up the foods you love, only to end up frustrated, it’s a common struggle.

Constantly battling with what you think you should eat versus what you actually enjoy can be exhausting (been there, done that). But what if I told you there’s a better way, one that allows you to lose weight and improve your health (and life!) without the sacrifice?

In this post, I introduce you to the Whole GI Protocol, my framework that changes the game by focusing not just on what you eat, but how, when, and why you eat.

This isn’t about mindful eating and it's not just another diet either; it’s a sustainable approach that helps you lose weight, manage your blood sugar, and finally break free from the guilt and frustration that often comes with dieting. 

By the end of this post, you’ll understand why the Whole GI Protocol is different from anything you’ve tried before, and how it can help you achieve the results you’ve been longing for—without the need to eliminate the foods you enjoy. If you’re ready to stop struggling and start thriving, keep reading.

Before we dive in, here’s where you learn and use the full Whole GI Protocol framework

This protocol is at the heart of everything I offer, whether you do the Low GI Weight Loss 4-Week Program or the Low GI Living monthly membership. The 4-Week Program provides a fast, guided path to weight loss with done-for-you meal plans that take the guesswork out of the equation, while the Low GI Living membership offers a more flexible, do-it-yourself approach with cookbooks, meal plans, and a 30-day weight loss planner. No matter which option you choose when you work with us, the Whole GI Protocol is your roadmap to achieving results that last.

What the Whole GI Protocol does for you

As I mentioned before, the Whole GI Protocol isn’t just another diet—it’s a lifestyle transformation.

By following this framework, you’re not only going to lose up to 5 lbs in 30 days but also continue to release weight, fat, and inches naturally over time.

More importantly, you’ll stabilize your blood sugar levels, reduce your reliance on medication, and say goodbye to those frustrating energy crashes and brain fog. You can enjoy your favorite foods, including carbs and sweets, without the guilt or the health risks. That’s what this protocol framework is all about—giving you the habits you need to change your life.

The Whole GI Protocol Framework

So, what exactly is the Whole GI Protocol? It’s a daily set of eight habits that work together to ensure weight loss and better blood sugar management. Each part of the protocol below includes key principles and advanced principles (that speed up results). 

To keep this post short and concise, I’ll outline the general framework so you can get a really clear idea of how simple it is and why it works.

Then if you decide you want to incorporate the full Whole GI Protocol into your life, you can join either of the programs I shared above to get the key and advanced principles.  Even without joining, you can use what’s outlined below to get started in the right direction pretty quickly!

Let’s break it down:

Drinking water first thing in the morning

The first habit in the Whole GI Protocol framework is starting your day with a glass of water. This simple yet powerful practice sets the tone for the rest of the day, ensuring that your body is properly hydrated from the moment you wake up.

Overnight, your body loses water through respiration and sweating, which can leave you slightly dehydrated by morning. By drinking water first thing, you replenish these lost fluids, kick-start your metabolism, and prepare your body for the day ahead (and that first meal of the day: breakfast).

Hydration is crucial for optimal digestion, nutrient absorption, and even cognitive function, making this habit a foundational step in achieving your weight loss and blood sugar management goals.

In addition to its metabolic benefits, having water first thing in the morning also helps to flush out toxins that have accumulated overnight. This natural detox process supports your liver and kidneys, the body's primary filtration systems, allowing them to function more efficiently throughout the day.

Furthermore, starting your day with water can curb unnecessary hunger and reduce the likelihood of overeating later, as thirst is often mistaken for hunger. By prioritizing this habit, you create a positive ripple effect that impacts your entire day, making it easier to follow the other habits within the Whole GI Protocol and achieve lasting results.

High-protein breakfast

Starting your day with a high-protein breakfast within the first hour of waking up is a cornerstone of the Whole GI Protocol. This habit is crucial for stabilizing your blood sugar levels right from the start, helping to prevent mid-morning energy crashes and keeping cravings at bay. There's a reason you may reach for a bagel or donut or something else carby mid-morning—breakfast was not balanced or timed right. 

A protein-rich breakfast also promotes satiety, meaning you’ll feel fuller for longer, reducing the temptation to snack on unhealthy foods later in the day. By fueling your body with the right nutrients early on, you set a strong foundation for balanced energy and metabolism throughout the day, making it easier to stick to your weight loss and blood sugar management goals.

Low GI lunch

Your midday meal is another essential component of the Whole GI Protocol, with a focus on including healthy, low-glycemic starchy carbs. This approach ensures that your lunch provides sustained energy without causing sharp spikes in blood sugar. A balanced, low GI lunch helps to maintain your energy levels and keeps you feeling satisfied until your next meal, reducing the likelihood of afternoon snacking on less healthy options. By carefully selecting the right carbs and pairing them with lean proteins and healthy fats, you’re not only supporting your weight loss efforts but also promoting better overall blood sugar control.

Low GI dinner

Dinner within the Whole GI Protocol framework focuses on opting for non-starchy carbs, which help to keep your evening blood sugar levels stable and prevent disruptions in your overnight rest. A low GI dinner is designed to be satisfying without being too heavy, allowing your body to digest efficiently and set the stage for a restful night’s sleep. By choosing non-starchy vegetables and lean proteins for dinner, you support your body's natural rhythms and continue the progress you've made throughout the day in managing your weight and blood sugar levels. There's some other key & advanced principles here, but this is a GREAT starting point for you.

Low GI snacks (3)

Incorporating low GI snacks into your daily routine is a vital part of the Whole GI Protocol, as it helps maintain stable blood sugar levels and prevents energy dips between meals. So so important! These snacks are carefully chosen to be low on the glycemic index, meaning they release glucose slowly into your bloodstream, providing a steady source of energy without causing spikes or crashes. Whether it’s a handful of nuts, a piece of fruit, or a small serving of yogurt, these snacks keep you satisfied and your metabolism active throughout the day. By opting for low GI snacks (which is snacks you likely already eat, just combined with other foods to make them blood sugar-friendly), you can curb cravings, stay on track with your weight loss goals, and support your overall blood sugar management, making it easier to maintain a balanced and healthy diet.

Herbal tea before bed

Ending your day with a calming herbal tea is the final habit in the Whole GI Protocol, providing a soothing ritual that helps you unwind and prepare for sleep. And sleep is crucial for glucose regulation through the night. Herbal teas like chamomile or peppermint are caffeine-free but also offer digestive benefits, helping to settle your stomach and promote relaxation. This simple habit reinforces the importance of winding down and allowing your body to transition smoothly into a restful sleep, which is vital for recovery and overall health.

I'm sure this sounds too... simple.

Don’t let the simplicity of the Whole GI Protocol fool you—it’s simple for a reason: so that it’s EASY and ENJOYABLE for you to do while bringing incredible long-lasting results. 

Each habit may seem straightforward, but when combined, they create a powerful framework. These daily practices work together to support natural weight loss, better blood sugar management, and overall health in a way that’s both effective and sustainable. Whether you decide to dive deeper into the key and advanced principles through one of my programs or start incorporating these habits on your own, you’re setting yourself up for success.

Remember, it’s not just about what you eat—it’s about how, when, and why you eat that makes all the difference. The Whole GI Protocol is your guide to achieving those goals without sacrificing the foods you love.

Lorianne’s breakthrough with the Whole GI Protocol ❤️

My client Lorianne had spent years trying to eliminate sugar, carbs, and even grains completely from her diet, only to find herself stuck in a cycle of guilt and frustration.

She tried everything she could think of, but the weight wouldn’t budge, and the constant feeling of "cheating" turned into a kind of eating disorder. Eventually, she felt defeated and gave up. But then she discovered the Whole GI Protocol ("discovered" because I told her :).

When Lorianne started following the 8-habit framework of the Whole GI Protocol, everything began to change. Instead of completely cutting out the foods she loved, she learned how to include them in a balanced way that worked with her body, not against it. 

She decided to incorporate some of the advanced principles of the framework to speed up her results, and it paid off. She not only lost the stubborn weight that had plagued her for years (her words not mine), but she also noticed that the constant bloating in her stomach disappeared. By adding whole grains back into her diet and allowing herself an occasional sugar treat, she found a balance that she never thought possible.

Lorianne’s story is a powerful example of what happens when you truly understand and follow the Whole GI Protocol. Before, she was stuck in a cycle of restrictive dieting that led to frustration and an unhealthy relationship with food. But by embracing the framework, especially the advanced principles, she found a sustainable way to manage her weight and improve her overall well-being. Now, she no longer feels guilty about enjoying her favorite foods, and she’s seeing the results she’s always wanted.

Things you might be curious about

How is the Whole GI Protocol different from other low glycemic diets?

So, what makes the Whole GI Protocol stand out from other low glycemic diets you might’ve tried? It’s simple—this isn’t just about what you eat. Other diets have you cutting out your favorite foods or entire food groups and it's not necessary. The Whole GI Protocol focuses on something much more powerful: how, when, and why you eat. This approach allows you to enjoy the foods you love while still hitting your weight loss and blood sugar goals. It’s all about balance and making this a sustainable part of your life, not just another diet.

Do I have to completely give up my favorite foods to follow the Whole GI Protocol?

Have you not been paying attention? ;) 

One of the best things about the Whole GI Protocol is that you don’t have to say goodbye to your favorite foods. Instead, you’ll learn how to include them in a way that actually supports your goals. It’s about understanding the bigger picture—how, when, and why you eat is what really matters. This isn’t about restriction; it’s about finding a way to enjoy all the foods you love while still making progress—let me teach it to you. Think of it as a flexible, sustainable lifestyle that you can actually stick with.

How quickly can I expect to see results with the Whole GI Protocol?

I know you’re wondering—how fast will you see results? The good news is that many people start noticing changes within just a few weeks (around 5-7lbs in month one). The Whole GI Protocol is designed to be super easy to work into your daily routine. It’s a set of eight habits that will quickly feel as natural as brushing your teeth. And if you’re looking to speed things up, there are some advanced principles you can use to really kick things into gear. But here’s the thing: this isn’t just a quick fix. The Whole GI Protocol is all about building habits that last, so you’ll keep seeing benefits long after you hit your initial goals. By focusing on how, when, and why you eat, you’re setting yourself up for lifelong success.

Can the protocol help me reverse or prevent chronic conditions like Prediabetes and insulin resistance?

Yes. If you currently have a chronic condition you're trying to manage or avoid alltogether, I recommend reading Leslie's story on how she reversed Prediabetes with the Whole GI Protocol framework here. It will offer you plenty of takeaways to incorporate into your own low gi friendly lifestyle. And also a way to commit to making this transformation in your own life.

Maybe you have more nitty gritty questions like:

• How much protein should I be having for breakfast?
• When is the best time to exercise?
• What are the best exercises to do?
• What other teas and supplements are beneficial?
• How do I make a low GI balanced meal?
• How do I make a blood sugar friendly snack?
• What are the best cooking methods?
• When should I have my last meal of the day?
• What are the portion sizes?
• What starchy carbs can I eat?
• What non-starchy carbs can I eat? 
• When do I eat the snacks??
• And so on...

These are all covered within the full Whole GI Protocol framework (along with the key & advanced principles) and both programs provide the Protocol to follow for success. 

I also cover how to understand actual hunger cues and what to do "when in doubt" — you know when you find yourself in pickle or at a party and you don't know what you can eat or not eat or what order. I break it down simply. 

Wrapping up: here's a summary of Whole GI Protocol Framework

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• Start your day with water
  The first habit is simple yet powerful—begin your morning with a glass of water. This helps kick-start your metabolism, rehydrate your body after a night of rest, and sets a positive tone for the rest of the day.

• High-protein breakfast
  Within the first hour of waking, fuel your body with a high-protein breakfast. This step is crucial for stabilizing your blood sugar levels and keeping you full and energized throughout the morning.

• Low GI lunch
  For lunch, opt for low-glycemic starchy carbs paired with lean proteins and healthy fats. This combination keeps your energy levels steady and prevents those dreaded afternoon slumps.

• Low GI dinner
  As the day winds down, choose non-starchy carbs for dinner. This ensures your blood sugar stays stable overnight and supports a restful night’s sleep, which is essential for overall health.

• Low GI snacks
  Throughout the day, include low-glycemic snacks between meals. These snacks help keep your blood sugar stable and curb cravings, making it easier to stick to your healthy eating plan.

• Herbal tea before bed
  End your day with a calming herbal tea. This ritual helps you unwind, promotes digestion, and prepares your body for restorative sleep.

Each of these steps is designed to fit seamlessly into your daily routine, making it easier to achieve and maintain your weight loss and health goals. The Whole GI Protocol is not just a temporary fix; it’s a sustainable approach to managing preventable chronic diseases.

Perhaps you already eat healthy but it's still not working. The Whole GI Protocol will help that.

If you want to learn the full Whole GI Protocol and implement this powerful framework in your own life, now is the perfect time.Whether you’re looking for a done-for-you approach or prefer a more flexible, do-it-yourself option, I’ve got you covered. You got options, girl!

Option 1
With the Low GI Weight Loss 4-Week Program ($299, with payment plan available), you’ll get structured meal plans that take all the guesswork out of your journey, making it the fastest and most direct path to losing weight and managing your blood sugar.

Option 2
Or, if you’re looking for something you can do yourself because #yougotthis, the Low GI Living monthly membership offers Whole GI Protocol-approved cookbooks, weekly meal plans, and a 30-day weight loss planner that allows you to personalize your experience.

Whichever path you choose, you’ll be fully equipped to embrace the Whole GI Protocol framework and lose 5lbs or more in the next 30 days —without giving up the foods you love.