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The 411 on Blood Sugar Mastery!

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...

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Looking to Balance Your Blood Sugar Levels?

This week in Blood Sugar Mastery we are 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 some water) before meals. Add cinnamon for a better taste!

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 includes lean protein (like chicken breast, egg whites, white...

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Ready To Support Your Gallbladder?

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.

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.

Source: @drjockers 

Don't forget to share this blog with a friend!

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Best Blood Sugar & Insulin Stabilizing Foods!

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 and tons of nutrients, plus 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!)

Ready to join us in November? 

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Macro Ratios In Different Foods

Unless you have looked it up or tracked with a macro calculator, you might not know what macro nutrients make up your foods.

Eggs are a great source of bioavailable protein and healthy fats but since they only have 6g of protein per egg, just be sure to have more than 2 to have a filling meal! Eggs are a complete protein.

Oats are mostly carbs. That’s why they lead to blood sugar spikes!! They are NOT a good source of protein at all.

Chickpeas… we might hear that they are high in protein but are they really?? NO! They’re mostly carbs! I think this might surprise some people. Chickpeas are not a good source of protein because it doesn’t have a lot AND because plant proteins are not as bioavailable as animal proteins and they’re also incomplete proteins meaning they lack certain amino acids.

And often we hear that peanut butter is a good source of protein but again, the macros don’t lie… peanuts are NOT a good source of protein. Because it is...

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Eat Your Foods in the Right Order!

Did you know that the order in which you eat your food can have a huge impact on how the foods affect your blood sugar?!

So here’s how it works:

1 You start with vegetables (if you’re eating them). Of course these should be the low-carb, non-starchy veggies like these: The point of eating them first is that the fiber in the vegetables actually slow the absorption of the carbs and sugar in the foods.

So definitely choose salad over bread for starting a meal.

Cooked veggies work too and are recommended over raw if your digestion/gut can’t handle raw veggies well!!

2 Next, eat your protein and fats . Again, this will help to slow and even reduce some of the absorption of the carbs.

3 Finally, have your carbs. Ideally, if you’re having carbs, they will be whole food carbs like these: .

If you’re still getting a spike, chances are you’re eating more carbs than you can tolerate or eating a carb that is too high glycemic (remember, the more processed,...

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Are you hungry between meals?

The reason why there is NO SNACKING allowed in the #SugarFree30 program is because it’s so good for your blood sugar (and digestion- win win!)

As a refresher, by avoiding snacking, we allow insulin levels to come down which reduces risk of insulin resistance, and it allows you the opportunity to burn your own body fat for fuel and become metabolically flexible.

It doesn’t happen overnight thought. So since I recommend cutting out snacks, I know many of you are gonna say, “But Dani, I get too hungry.”

The easy fix for this is eating bigger meals. And that especially means more fat and protein at each meal.

Protein is the most satiating macronutrient. And fat is like a big log in the fire . It burns low and slow unlike carbs which are more like kindling that burn hot and fast.

If your meals are carb heavy with just a little fat and protein, you won’t make it more than a few hours and certainly not 5 or 6 hours until your next meal.

If you’re...

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Hacks for better blood sugar balance

One of the biggest game changers in helping me reduce my sugar cravings 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 glucose spikes:

1 Have a tbsp of ACV (in some water) before meals. Add cinnamon for a better taste!

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 includes lean protein (like chicken breast) and protein powders.

4 Get some movement in after eating carbs to burn the glucose off as energy ‍‍ You can go for a walk, do a workout, etc....

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One of the most common mistakes I see with people trying to improve their blood sugar and lose weight on a keto diet....

One of the most common mistakes I see with people trying to improve their blood sugar and lose weight on a keto diet is overdoing it on fat.

(Coincidentally, the other most common issue I see is people UNDER eating fat.. but that’s a topic for another day).

I made the mistake of making fat bombs when I first went keto and all I could think about all day were the fat bombs!

I’d be driving home from work having a mental battle with myself like, “ok you can have two. Ok maybe 3.. no more than 5…” It was exhausting.

I even tried making them without any sweeteners and found I was still obsessing.

The problem with these is that they may be perpetuating your addiction to “treats” but also they’re taking the place of real, nutrient dense foods.

Same with bulletproof coffee. 5 tablespoons of butter in coffee is not a meal. I’m all for the butter, trust me. Butter is my love language… but it can’t take the place of an entire meal.

...

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What gives you more energy than any pill, drink, bar or supplement?

What gives you more energy than any pill, drink, bar or supplement?

Yep! Controlled blood sugar levels top them all!!

Notice in the first graph on slide 1 the blood sugar has high spikes and low valleys. This is what causes these energy crashes that will have you reaching for another energy drink or something high in carbs/sugar to get your energy back up.

This is the blood sugar rollercoaster! And it doesn’t only effect your energy; it causes all sorts of immediate symptoms and also impacts long-term health!

Someone with blood sugar like graph 1 might feel anxiety, irritability, brain fog, they may feel “Hangry”, have poor sleep, headaches, cravings, skin issues, hormone issues, cardiovascular issues and so much more.

Controlled blood sugar is the answer to more energy and eliminating all those symptoms!!

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