Transforming Your Metabolic Health with a Continuous Glucose Monitor (CGM)

In an age where information abounds on the internet, we must take charge of our health and do our own testing to understand how our body reacts to different foods. Blood sugar is very personal; the same food can have totally different consequences for different people. For example, avocado toast may trigger a big glucose spike in one person but not in another.

The time of day, the season of the year we're in, whether we're outside or under artificial light, how well we slept, our stress levels, can all impact our blood sugar levels!

This is where glucose monitors come in- these are tools that help us know ourselves better and make informed decisions about our health.

One of my latest obsessions is Veri. Not only do they provide access to a continuous glucose monitor (CGM), but they have also developed an exceptional app that empowers you to understand your body, make informed decisions, and transform...

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,...

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

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...

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...

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!

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? 

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,...