We know that reducing blood sugar and insulin spikes at meals helps us have more stable energy levels, avoid energy crashes, have more balanced hormones, fewer cravings, less anxiety, better moods, better skin, and more.
Stable blood sugar & insulin is also so important for our long term health.
The best way to reduce these inflammatory spikes of blood sugar and insulin is to have lots of healthy fats & protein at meals.
These foods contain lots of healthy fats & proteins plus tons of nutrients, and have the least effect on blood sugar and insulin so you can feel fuller and energized longer without having to depend on carbs and sugar for energy.
Certain fats and oils (like butter & olive oil) are great but be sure to get your fats from food as well because they contain more nutrients than the oils.
These foods can also help promote a metabolic state of nutritional ketosis (which we are learning about this week in Blood Sugar Mastery).
Interested in more? Check out My...
As you know, FAT is your blood sugar’s best friend.
In order to get the blood sugar-stabilizing benefits of fats, we need to be able to break them down and absorb them.
I’m order to do that we need to support our liver and gallbladder to make good bile.
If bile isn’t thin and free flowing, it won’t do its job of breaking down fats into their usable forms, fatty acids.
Fats actually have no benefit to us unless we can break them down and absorb them.
In fact, undigested fats actually become inflammatory for the body and can wreak havoc on the digestive system.
Focusing on these foods can help to thin out your bile so that it is free flowing and can do its job better.
This is only one piece of the puzzle but a great place to start.
Another nutrient that also really helps is choline which is found in high amounts in egg yolks.
Want to learn more? Learn the symptoms of poor fat digestion!
Did you know that healthy fats help stabilize blood sugar levels?
If you can’t digest them, you can’t get all their amazing benefits though…. And they will drive inflammation throughout the digestive tract.
So what are some symptoms for poor digestion and ways to then improve digestion?
11 Symptoms of Poor Digestions:
5 Ways To Improve Fat Digestion:
Consuming excess sugar & processed carbs and the resulting high blood sugar and insulin affects so much more than just our waistline.
You don’t just “burn off sugar” in the gym. Sugar and high blood sugar/insulin have many detrimental effects on our organs and our body.
The point of this post is to inform you & motivate you to prioritize your health because it is our greatest wealth and unfortunately, there’s no magic pill we can take to have optimal health.
We must prioritize our health and do the work if we want to live the life of our dreams.
Sugar is highly addictive and controlling blood sugar comes down to a lot more than just our diet.
Here are just some of the effects on our bodies:
1. Your brain on sugar- Sugar is highly addictive. Blood sugar issues can lead to brain fog, anxiety, headaches, low energy levels, dizziness, irritability, cravings and more. Over the long term, can contribute to the development of cognitive decline, memory loss,...
On our coaching calls in Blood Sugar Mastery we have been reviewing strategies for more balanced blood sugar.
One of the biggest game changers in helping me reduce my sugar cravings, have more energy and better hormones was having balanced blood sugar.
This essentially means reducing big spikes and big crashes. We want the blood sugar to only gently rise after a meal (or not at all), and gently come back down to baseline.
This helps us have reduced cravings, better energy levels, better sleep, better skin, better hormone balance, and so much more.
These are some of my favorite hacks for reducing blood sugar spikes:
1.Have a tbsp of ACV (in a few ounces of water) before meals. Add cinnamon for a better taste! This also helps digestion!
2. Eat fat, protein (& fiber in the form of green veggies if not carnivore) before carbs at meals. This will slow the glucose response.
3. Avoid eating a big amount of protein with no fat as this may convert to glucose and spike your sugar! This...
BLOOD SUGAR MASTERY is re-launching in November!
BSM is my new & improved, signature 8-week coaching program that has given hundreds of students life-changing transformations with their health!
And that’s because better blood sugar = more energy, fat burning, happier moods, no more cravings, better sleep, less anxiety, balanced hormones (bye bye PMS!), better skin, and SO much more!
Here’s how the program works:
8 CORE Modules packed with helpful & actionable content (lifetime access)
16 live / recorded breakthrough coaching calls
Tons of helpful resources & guides (like the Diet Roadmap, shopping lists, CGM and blood sugar testing Masterclass, etc)
Access to a supportive, non-Facebook community where you can get love, support & accountability, as well as coaching from me for 8 weeks.
Bonus workshops & classes (like a batch cooking class, building a blood-sugar stable plate Masterclass, Limiting Beliefs workshop, & more)
Access to support...
Our blood sugar controls how we feel every second of the day so it’s something REALLY important to get right if you want to feel great!
Our blood sugar also has HUGE impacts on our long term health as well!
Blood sugar affects every cell, organ, and process in our bodies so it has far reaching effects on every aspect of our health.
And this is why the symptoms of blood sugar issues are so broad!
If your blood sugar isn’t working for you, it’s working against you and can lead to so many unwanted side effects like the ones listed in the graphic (and SO many more!!)
Fortunately my signature program is coming back so you can learn to master your blood sugar to start feeling great again!
BLOOD SUGAR MASTERY is the ultimate program to control your blood sugar so it stops controlling you.
My past students have experienced incredible changes and now you can too!!
I'm thrilled to announce that the waitlist is OFFICIALLY OPEN!
See you inside
I don't know who needs to hear this but carbs aren’t the only way to get energy.
I can’t tell you how many times I hear “but if I take out fruit and oats and rice, how will I get energy?!”
Easy… from FAT!
Fat is a long lasting energy source that burns low and slow so it keeps your blood sugar stable and keeps you satiated for hours. Fats are like the logs in a fire. Carbs on the other hand are quick sources of fuel. They’re like the kindling.
They burn hot and fast, raising your blood sugar, which then causes a big release of insulin. The insulin takes the sugar out of the blood and puts it into the cells of the body to store or use for energy.
Then we are left with low blood sugar which makes us feel hungry again because we have just used up our energy.
Carbs = energy for a short time (which means you need to eat more often = terrible for blood sugar)
Fats = stable energy for long periods (don’t need to eat often = great for blood sugar)
Wondering what kind of things we study in Blood Sugar Mastery?
In module 1 we take a deep dive into which foods are bad for blood sugar, which ones to focus on, and which ones to slowly start reducing.
The best foods for our blood sugar are those with fats &/or protein.
Fat has almost no impact on our blood sugar & insulin levels.
Think of fat as like a on a . It burns low & slow providing long lasting energy.
Protein has a small effect on blood sugar & insulin and that effect is lessened when the protein is eaten with a lot of fat.
e.g., A fatty ribeye steak won’t spike you as much as a chicken breast because of the fats.
That’s why when it comes to stable blood sugar, I always recommend “fatty proteins” like beef, eggs, salmon, etc.
Some of the worst offenders for blood sugar are refined sugars, flour & vegetable oils.
Vegetable oils, like oils used for frying, used at restaurants, & those used in most processed foods, inflame insulin...
If you’re eating a diet with many real, whole foods but are still struggling with blood sugar issues like I was, these are some foods to look at.
What do all these foods have in common?? They will all spike your blood sugar.
It can be hard to look at a food we have looked at as “healthy” our whole lives and realize that it might not be the best food for us right now. But it’s so important.
I was eating a paleo diet with all real foods when I developed Insulin Resistance and PCOS.
I temporarily cut out these foods, added more healthy fats and voilà.. good bye IR & PCOS.
The good news is that after some time, I was able to start adding back in these foods in smaller quantities with no change in symptoms and without my PCOS or IR returning.
We need to get rid of all or nothing thinking and be more flexible so we can learn when to dial things up and down.
When I say “limit” that might mean NONE of these foods for some time and for others, a...