Almonds (1 Almond) and Whey Protein (Isopure) (1 Serving)

Choose an unsweetened, unflavoured whey isolate or plain whey powder; avoid products with added sugar, maltodextrin, syrups, or sweetened creamers.

Reduce the serving size and split it: try half your usual whey portion or almonds first, then the remainder 1–2 hours later if needed.

Mix whey with water or unsweetened dairy/soy milk rather than juice, sweetened plant milks, or other carbohydrate-containing drinks.

Keep almond portions measured, such as a small handful, since larger portions can add enough total energy to affect your response.

Have the shake alongside a fibre-rich option such as chia seeds, ground flaxseed, berries, or plain Greek yogurt, if these fit your diet.

Take a 10–20 minute easy walk after eating, and compare responses across a few occasions to identify the portion and product that work best for you.