Formula 1 (Herbalife) (1 Serving), Protein Powder (Herbalife) (1 Serving) and Skimmed Milk (Mother Dairy) (1 Serving)

Use a smaller serving of Formula 1 and/or protein powder, and avoid adding extra sweeteners, fruit juice, honey, or syrups.

Replace some or all of the skimmed milk with unsweetened soy milk or water; skimmed milk can raise glucose more quickly for some people.

Add 1–2 tablespoons of chia seeds or ground flaxseed to the shake to slow absorption and increase fullness.

Have the shake alongside a small portion of almonds, walnuts, or peanut butter rather than drinking it alone.

If you want fruit in the shake, choose a small serving of berries instead of banana, mango, dates, or dried fruit.

Take a 10–20 minute easy walk after the shake and compare your glucose response across different recipes and portion sizes.