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...
If you’re trying to balance your blood sugar or hormones, reverse insulin resistance and lower inflammation, just say NO to NAKED CARBS!
What is a naked carb you ask??
It’s any food that’s high in carbs (like these: ) that is eaten alone or ISN’T eaten with a food that’s high in fat and protein.
So if you eat an apple, have it after a meal, or have something like hard boiled eggs first to slow the absorption of the glucose.
So why is this important?! Because steady blood sugar levels (without big spikes and crashes) can help you feel steady energy, mental clarity, happy moods, and set the stage for balanced hormones.
When our blood sugar is spiking and crashing, that’s when we experience energy swings, mood swings, reduced immune function, hormone imbalances, brain fog, carb cravings, sugar cravings, excess hunger, and of course its setting the stage for chronic diseases.
When I ate this apple by itself, as soon as my blood sugar started coming...
I had a call with a client last night who has Type 2 Diabetes. She told me that she’s frustrated because although her sugars have been getting better (sometimes into the 80s, 90s and 100s) they still go up after meals and she’s still not losing weight.
So I asked her to tell me what she was eating and she told me:
Meal 1: 1-2 eggs
Meal 2: salad or a chicken leg with tomato and cucumber
Snack: Handful of nuts or smoked salmon/cream cheese dip
Meal 3: grilled meat plus a veg like broccoli and then some berries
Besides needing to eat more in general, this eating plan is missing FATS!!!
Fats keep your blood sugar stable, reduce blood sugar and insulin spikes at meals, gives you long lasting energy, and teaches your body to burn fat for fuel instead of just glucose!!
Here’s what I would recommend instead:
Meal 1: 2-3 eggs with extra butter, 1/2 avocado & tomatoes (or other veg)
Meal 2: chicken leg with skin with veggies + olives, nuts, and heavy drizzle of olive oil. Salmon...
Blood sugar symptoms are unfamiliar to most of us, but over 88% of adults are metabolically unhealthy. This means blood sugar issues y’all!!
Fixing blood sugar issues and achieving optimal health is not just about changing macros.
Because what if you can’t digest fats well??
Or what if you’re a stress case which means you’re chronically in sympathetic over drive (hello hormone imbalance) and burning through minerals?
What if you’re consuming foods you don’t digest well or processed foods that lead to inflammation?
What if you use toxic products and have a sluggish liver?
What if you don’t move or work out?
All of these things (and many more) need to be addressed!!
This is why so often I hear that people plateau or that they can’t get the results of someone they’re copying on Instagram.
It’s not about following “the right” template or meal plan.
It’s about tapping into your body and learning what it needs. It’s...
Building muscle is one of the best things you can do for improved insulin sensitivity and to avoid building excess body fat
Is building muscle a part of your healthy lifestyle??
In the Blood Sugar Mastery program you’ll learn about what movement and exercise is the most effective for blood sugar regulation and those to avoid.
Enrollment opens December 28th! Click HERE and get on the waitlist today!
I am so excited soooooo many of you have already expressed interest in the course. It’s so inspiring to see so many people out there taking their health into their own hands!!