Walnut and Brazil Nut (1 piece), Blueberry, Cinnamon, Hemp Seed (1 piece), Whey Protein and Almond Milk (1 piece) and Skyr (1 grams)

Use plain, unsweetened skyr and unsweetened almond milk; flavored versions can add rapidly absorbed sugars.

Reduce the blueberry portion and pair it with a slightly larger portion of walnuts, hemp seeds, or chia seeds to slow absorption.

Have the skyr, nuts, and seeds first, then eat the blueberries last rather than blending everything into a drink.

Choose an unsweetened whey protein powder with minimal added sugar, maltodextrin, or sweetened fillers.

Avoid over-blending the meal; eat it as a thick bowl so it is consumed more slowly.

Take a 10–20 minute easy walk or do light activity after eating, if appropriate for you.