The Glycemic Index (GI) gets shared like a rulebook—but your body eats meals, not single foods in a lab. In this quickcast, Chris explains GI (how quickly a food’s carbs raise blood sugar) and Glycemic Load (GL), which adjusts GI for the amount of carbs you actually eat. You’ll learn why GI alone can mislead—protein, fat, fiber, ripeness, grind size, cooking method, and even cooling/reheating can change your response—and when the GI/GL concept is genuinely useful (steady energy, appetite control, and training nutrition). Then we give you a practical plate framework: anchor with protein, add fiber/produce, and choose carbs to the job—lower‑GL most of the time for steady days, moderate‑to‑higher GI around training when fast fuel helps. We finish with quick, real‑food swaps for breakfast, lunch, dinner, and snacks that keep energy flatter without cutting carbs entirely.