Hack Your Blood Sugar Podcast
Hosted by Karen Kennedy, MS CN IFNCP
Discover actionable insights and expert advice on managing your blood sugar with our weekly podcast, released every Tuesday.
Each episode delves into essential topics such as easy hacks to improve blood sugar levels, the effective use of continuous glucose monitors (CGMs), understanding PCOS, and exploring GLP-1 medications. We also cover important issues like disordered eating, reviews of different CGM tech companies, the impact of ketogenic diets on mental health, and strategies to help with overeating.
Tune in to stay informed and empowered with practical tips for your health journey and so much more!
Episode 18: Why does coffee spike my blood sugar?
Curious why coffee is spiking your blood sugar? It’s not just about sugar or milk – stress hormones play a big role, especially if you’re drinking black coffee on an empty stomach. Learn simple strategies to enjoy your coffee without the blood sugar rollercoaster, including key adjustments to your morning routine.
Curious why coffee is spiking your blood sugar? It’s not just about sugar or milk – stress hormones play a big role, especially if you’re drinking black coffee on an empty stomach. Learn simple strategies to enjoy your coffee without the blood sugar rollercoaster, including key adjustments to your morning routine.
Delicious walnut coffee creamer: Learn how to make this slightly-sweet non-dairy creamer that’s easy on your blood sugar. https://youtu.be/F90Nd5YByN4?si=jVeY6QaGkwxSVlpL
How to hack your Starbucks coffee: https://youtu.be/Jz8Hf8qcMQQ?si=4ezrIWzWZWYRNKje
Want to get some professional input on your CGM data? Book a 1:1 appointment with Karen to go over your CGM data, get an assessent, and advice on the best strategies. https://l.bttr.to/fK3xK
Episode 18: Why does coffee spike my blood sugar?
Explore the critical impact of blood sugar control during pregnancy with expert Lily Nicols, who reveals the combined risks of obesity and gestational diabetes on birth outcomes. Learn the pitfalls of standard nutrition advice for pregnant women and discover what research truly recommends for optimal maternal and child health and better blood sugar control with gestational diabetes.
Curious why coffee is spiking your blood sugar? It’s not just about sugar or milk – stress hormones play a big role, especially if you’re drinking black coffee on an empty stomach. Learn simple strategies to enjoy your coffee without the blood sugar rollercoaster, including key adjustments to your morning routine.
Link walnut creamer and starbucks video
Episode 17: Gestational Diabetes: Why Standard Prenatal Nutrition Advice Falls Short with Lily Nicols RDN, CDE
Explore the critical impact of blood sugar control during pregnancy with expert Lily Nicols, who reveals the combined risks of obesity and gestational diabetes on birth outcomes. Learn the pitfalls of standard nutrition advice for pregnant women and discover what research truly recommends for optimal maternal and child health and better blood sugar control with gestational diabetes.
Explore the critical impact of blood sugar control during pregnancy with expert Lily Nicols, who reveals the combined risks of obesity and gestational diabetes on birth outcomes. Learn the pitfalls of standard nutrition advice for pregnant women and discover what research truly recommends for optimal maternal and child health and better blood sugar control with gestational diabetes.
Website: lilynicholsRDN.com
Her books:
IG/twitter: LilyNicholsRDN
FB: Lily Nichols, RDN
Folic acid article on her website: https://lilynicholsrdn.com/folate-pregnancy-folic-acid-mthfr/
Priority Micronutrient Density in Foods: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8936507/
Episode 16: Are You Sabotaging Your Blood Sugar and Weight with this Fat-Carb Combo?
Discover how adding fat to carbohydrate meals can blunt blood sugar spikes, but also why this combination might sabotage your weight loss and health goals. Uncover the hidden risks of high-fat, high-carb meals and learn practical strategies for better blood sugar management. Karen also shares her go-to meal planning strategies to help you achieve optimal blood sugar control and long-term success.
Discover how adding fat to carbohydrate meals can blunt blood sugar spikes, but also why this combination might sabotage your weight loss and health goals. Uncover the hidden risks of high-fat, high-carb meals and learn practical strategies for better blood sugar management. Karen also shares her go-to meal planning strategies to help you achieve optimal blood sugar control and long-term success.
Try a 1-week high protein meal plan: https://mailchi.mp/092726181b4b/1-week-protein-meal-plan
Grab your free guid on Planning around Protein: https://mailchi.mp/486b421d59a3/protein-needs
Try your DIY Hack Your Blood Sugar Program: https://www.realfood-matters.net/hack-your-blood-sugar
Episode 15: Sleep Apnea and Blood Sugar: Home Sleep Study Insights and Tips
Discover the crucial link between sleep apnea, blood sugar spikes, and insulin resistance. Learn how poor sleep quality can affect your metabolic health and get a firsthand account of the at-home sleep study process. Find out why addressing sleep issues is key to managing blood sugar and preventing chronic disease
Discover the crucial link between sleep apnea, blood sugar spikes, and insulin resistance. Learn how poor sleep quality can affect your metabolic health and get a firsthand account of the at-home sleep study process. Find out why addressing sleep issues is key to managing blood sugar and preventing chronic disease
0:00 – Introduction to sleep and its importance in managing blood sugar
2:15 – Connection between sleep apnea and increased glucose levels, insulin resistance, and type 2 diabetes
5:45 – Indicators of sleep issues through continuous glucose monitoring data
9:30 – Common causes of poor sleep and potential lifestyle adjustments
13:10 – Explanation and personal experience of a home sleep study process
Revisit my conversation with Mimi Ellis about sleep medicine and C-PAP: https://www.youtube.com/live/PVuLTXBVnkg?si=n-Oe9VBl_FTiums6
The video showing the sleep study equipment and how you wear it: https://youtu.be/yMLmVdKBrf8?si=wbZRgS58G4E9959B
10 Tips for Better Sleep Free Guide: https://mailchi.mp/49fb26c50fe1/f7oah8ak56
Episode 14: Polycystic Ovarian Syndrome: Insights on Nutrition and Insulin Resistance Angela Grassi MS, RD
Angela Grassi MS, RD, a dietitian specializing in PCOS, shares her insights on managing polycystic ovarian syndrome through personalized nutrition and lifestyle strategies. Explore the connection between insulin resistance and PCOS, and learn how continuous glucose monitors and supplements like berberine can aid in symptom management. Discover how Angela’s personal journey with PCOS shaped her expertise and get tips on effective dietary changes for improved health.
You can find Angela at: www.PCOSnutrition.com
IG: @PCOSnutrition
Take a Free PCOS Supplement Quiz https://www.pcosnutrition.com/
Episode 13: Understanding Insulin: Key to Managing Blood Sugar and Health
Delve into the fundamentals of insulin and its critical role in regulating blood sugar levels and metabolic health. Explore how insulin facilitates glucose absorption into cells, the factors contributing to insulin resistance such as high cortisol levels or poor sleep, and effective strategies to improve insulin sensitivity through exercise, muscle building, and stress reduction. Gain insights to empower your health journey and understand the pivotal role of insulin in managing chronic health conditions like metabolic syndrome.
Delve into the fundamentals of insulin and its critical role in regulating blood sugar levels and metabolic health. Explore how insulin facilitates glucose absorption into cells, the factors contributing to insulin resistance such as high cortisol levels or poor sleep, and effective strategies to improve insulin sensitivity through exercise, muscle building, and stress reduction. Gain insights to empower your health journey and understand the pivotal role of insulin in managing chronic health conditions like metabolic syndrome.
Listeners keen to learn more about this topic might check out Nutrition 101: Metabolic Reset
Timestamps:
0:00 - Introduction
0:53 - Insulin Basics
1:57 - Key Takeaways
4:03 - Insulin Function
13:25 - Elevated Insulin Issues
Episode 12: Mastering Blood Sugar Basics: Carbohydrate Metabolism and Digestion
Discover the fundamentals of blood sugar management as we unravel the impact of foods on glucose levels. From simple sugars to complex carbohydrates and protein, grasp how different nutrients are digested and affect blood sugar. Gain foundational knowledge to empower your health journey with practical tips and insights.
Discover the fundamentals of blood sugar management as we unravel the impact of foods on glucose levels. From simple sugars to complex carbohydrates and protein, grasp how different nutrients are digested and affect blood sugar. Gain foundational knowledge to empower your health journey with practical tips and insights.
Listeners keen to learn more about this topic might check out Nutrition 101: Metabolic Reset
Episode 11: Why do we care about blood sugar anyways?
This is the first part of a Blood Sugar Basics series for listeners who want to understand why we put so much focus on blood sugar. This episode lays a foundation with statistics on blood sugar diseases and why understanding blood sugar is crucial for your overall health beyond diabetes. This episode sets the stage for a comprehensive exploration of carbohydrate metabolism and insulin resistance in upcoming episodes.
This is the first part of a Blood Sugar Basics series for listeners who want to understand why we put so much focus on blood sugar. This episode lays a foundation with statistics on blood sugar diseases and why understanding blood sugar is crucial for your overall health beyond diabetes. This episode sets the stage for a comprehensive exploration of carbohydrate metabolism and insulin resistance in upcoming episodes.
Episode 10: Nourishing Recovery: Exploring the Intersection of Nutrition, Mental Health, and Addiction with Dr. David Wiss.
In this episode, we delve into the world of nutrition, mental health, and addiction with Dr. David Wiss, founder of Nutrition in Recovery. With over a decade of experience as a registered dietitian and a Ph.D. in Public Health from UCLA, David is not only a scientific author with numerous peer-reviewed publications but also a passionate educator, functional medicine practitioner, and recovery coach.
We explore the vital role of nutrition in the recovery journey, recognizing the profound impact it has on physical and mental well-being. David emphasizes the need for individualized approaches to addiction and eating disorders, acknowledging that one size does not fit all in the realm of recovery.
Discover the alarming effects of ultra-processed foods on our brains as we uncover the intricate relationship between nutrition and addictive behaviors. David shares insights into how these foods can hijack our neural circuitry, perpetuating cycles of addiction and disordered eating.
Shift your perspective from "food math" to a more qualitative approach to nutrition as we discuss the importance of mindful eating and nourishing our bodies with wholesome, nutrient-dense foods. David advocates for a holistic approach that prioritizes nourishment over restriction, fostering a healthier relationship with food and body image.
We also touch on the transformative power of spirituality and deeper purpose in the journey of recovery as David highlights the need for individuals to cultivate connection and meaning in their lives.
Curious about the intersection of nutrition and mental health? Learn from Dr. David Wiss as he unpacks the complexities of recovery and diet culture. Dr. Wiss shares insights on how nutrition influences recovery from eating disorders and substance abuse, the impact of ultra-processed foods on addictive behaviors, and the connection between blood sugar regulation and mental health. Plus, discover his Wise Mind Nutrition app, designed to support mental health through nutrition.
You can find David at: nutritioninrecovery.com
Grab David’s FREE 5 Ways to Use Nutrition to Improve Your Mental Health
Get the Wise Mind Nutrition app: wisemindnutrition.com/download
Episode 9: Nicole Laurent on Therapeutic Ketogenic Diets for Mental Health
In this episode, we dive deep into the realm of weight loss strategies with Cheri Stoka, a leading authority in the field. In this captivating podcast, we uncover the lesser-known truths about GLP-1 medications like Ozempic and Wegovy—how they can be both safe and effective with proper guidance. Not only that, but they may have benefits far beyond weight loss. Join us as we explore the nuances of supporting individuals in maintaining muscle mass, mitigating gastrointestinal side effects, and understanding that these medications need not be a lifelong commitment. Gain invaluable insights into best practices for patient support and debunking media myths surrounding these medications.
In this episode, I’m joined by Nicole Laurent to discuss the benefits of therapeutic ketogenic diets for mental health and neurological disorders. We explore how hypometabolic states in the brain can lead to various disorders and how ketogenic diets can help.
Nicole explains her process for transitioning people to the diet, its use in treating eating disorders, and how it acts as a rescue strategy for the brain, similar to medication. This approach not only improves mental health but also enhances overall well-being. She also makes the diet sound much less scary and not something a person must strictly follow forever.
Backed by a significant body of research, this metabolic approach to mental health is gaining more popularity as it transforms lives.
How to learn more about Nicole:
Head to her website mentalhealthketo.com to:
Get her Free Brain Nutrition Guide
Subscribe to her Mental Health Keto blog
Learn about her online Brain Fog Recover Program
Learn about her fall 2024 professional training for psychotherapists
And follow her on IG @mentalhealthketo
Episode 8: Theia Health: Revolutionizing CGM for Providers with Boris Berjan
This episode features Boris Berjan, the founder of Theia Health, a pioneer in provider-focused CGM platforms. Boris shares my passion for empowering people to take control of their health and has created a platform for providers to deliver and support continuous glucose monitor use. Learn how Theia stands out in the crowded CGM market by catering exclusively to healthcare practitioners, taking all the prescription, admin, and tech support off their hands, and giving your patients a great experience.
This episode features Boris Berjan, the founder of Theia Health, a pioneer in provider-focused CGM platforms. Boris shares my passion for empowering people to take control of their health and has created a platform for providers to deliver and support continuous glucose monitor use. Learn how Theia stands out in the crowded CGM market by catering exclusively to healthcare practitioners, taking all the prescription, admin, and tech support off their hands, and giving your patients a great experience.
We cover:
Their simple pricing structure
Profit sharing for providers
How their providers are using their services
How clients are benefiting from CGM use
A peek into the future of health technology and biodata
Learn more about using Theia Health in your practice HERE
Biocanic is the EMR Boris mentioned which is the platform Theia health is integrated into.73-1
Episode 7 - New Research Recommends CGM for All T2 Diabetes Patients
Join us as we delve into a recent paper from Nature Reviews Endocrinology, titled 'Continuous glucose monitoring for the routine care of type 2 diabetes mellitus”, shedding light on the transformative potential of Continuous Glucose Monitoring (CGM) for all T2D patients not just those on intensive insulin therapy.
The authors propose a new care model which focuses on early intervention and more personalized management strategies using CGM to mitigate risks of complications like heart disease and stroke.
Karen then shares additional recommendations for this “onboarding process” of those newly diagnosed with T2D. This episode is one for patients and practitioners alike to gain ideas for optimizing CGM utilization and patient support beyond conventional recommendations.
Join us as we delve into a recent paper from Nature Reviews Endocrinology, titled 'Continuous glucose monitoring for the routine care of type 2 diabetes mellitus”, shedding light on the transformative potential of Continuous Glucose Monitoring (CGM) for all T2D patients not just those on intensive insulin therapy.
The authors propose a new care model which focuses on early intervention and more personalized management strategies using CGM to mitigate risks of complications like heart disease and stroke.
Karen then shares additional recommendations for this “onboarding process” of those newly diagnosed with T2D. This episode is one for patients and practitioners alike to gain ideas for optimizing CGM utilization and patient support beyond conventional recommendations.
Origional article: https://www.nature.com/articles/s41574-024-00973-1
Episode 6 - Cheri Stoka: Insights on Overlooked Aspects of GLP-1 Medications for Weight Control and More
In this episode, we dive deep into the realm of weight loss strategies with Cheri Stoka, a leading authority in the field. In this captivating podcast, we uncover the lesser-known truths about GLP-1 medications like Ozempic and Wegovy—how they can be both safe and effective with proper guidance. Not only that, but they may have benefits far beyond weight loss. Join us as we explore the nuances of supporting individuals in maintaining muscle mass, mitigating gastrointestinal side effects, and understanding that these medications need not be a lifelong commitment. Gain invaluable insights into best practices for patient support and debunking media myths surrounding these medications.
In this episode, we dive deep into the realm of weight loss strategies with Cheri Stoka, a leading authority in the field. In this captivating podcast, we uncover the lesser-known truths about GLP-1 medications like Ozempic and Wegovy—how they can be both safe and effective with proper guidance. Not only that, but they may have benefits far beyond weight loss. Join us as we explore the nuances of supporting individuals in maintaining muscle mass, mitigating gastrointestinal side effects, and understanding that these medications need not be a lifelong commitment. Gain invaluable insights into best practices for patient support and debunking media myths surrounding these medications.
You can reach Cheri at weighlessmd.com
Facebook: @weighlessMDandwellness
IG @weighlessMD
YouTube Weighless MD
Episode 5 - Reversing Type 2 Diabetes: A Personal Journey with Continuous Glucose Monitoring
Join us in this enlightening episode of Hack Your Blood Sugar, where Mike shares his remarkable journey of reversing Type 2 diabetes. Despite following prescribed medications and lifestyle recommendations, Mike found himself struggling with soaring blood sugar levels, peaking in the 300s.
In our conversation, we delve into the pivotal factors that catalyzed Mike's transformation, including his family history of diabetes and the revelation of high blood sugar despite diligent efforts. Discover the profound impact of simple yet strategic adjustments such as the sequencing of meals, post-meal walks, and implementing a strict kitchen closure time at 7 pm.
A standout feature of Mike's journey is his utilization of continuous glucose monitoring, which empowered him to personalize his approach effectively when the one-size-fits-all strategy had failed him. Learn how this cutting-edge technology became a cornerstone in Mike's quest for better health and blood sugar management.
Moreover, Mike shares insights into his successful reduction of cholesterol and triglycerides, alongside minimizing dependency on medications, and significant weight loss. His story serves as an inspiration and a testament to the transformative power of lifestyle modifications and innovative health tools.
Join us in this enlightening episode of Hack Your Blood Sugar, where Mike shares his remarkable journey of reversing Type 2 diabetes. Despite following prescribed medications and lifestyle recommendations, Mike found himself struggling with soaring blood sugar levels, peaking in the 300’s.
In our conversation, we delve into the pivotal factors that catalyzed Mike's transformation, including his family history of diabetes and the revelation of high blood sugar despite diligent efforts. Discover the profound impact of simple yet strategic adjustments such as the sequencing of meals, post-meal walks, and implementing a strict kitchen closure time at 7 pm.
A standout feature of Mike's journey is his utilization of continuous glucose monitoring, which empowered him to personalize his approach effectively when the one-size-fits-all strategy had failed him. Learn how this cutting-edge technology became a cornerstone in Mike's quest for better health and blood sugar management.
Moreover, Mike shares insights into his successful reduction of cholesterol and triglycerides, alongside minimizing dependency on medications, and significant weight loss. His story serves as an inspiration and a testament to the transformative power of lifestyle modifications and innovative health tools.
Download your free guide to using a CGM HERE
Learn more about our programs HERE
Episode 4 - The 4-Week CGM Protocol: Unlocking Blood Sugar Mastery
In today's episode, we unveil our proven 4-week system designed to harness the power of continuous glucose monitoring (CGM) effectively and efficiently.
Our systematic approach has helped countless individuals not only master the technology but also translate data into actionable insights. We aim to prevent information overwhelm.
Join us as we dissect each step of our methodology, from data collection to reassessment, providing real-life examples along the way. We cover a structured system where we:
Collect data on the status quo
Review data and analyze trends
Tweak and experiment with targeted changes
Assess the effectiveness of your adjustments
Commit to Changes for a period
Reassess
Our podcast provides invaluable insights and guidance, demystifying the process of CGM utilization and empowering you to take control of your metabolic health. Whether you're aiming for diabetes reversal, weight loss, or overall well-being, our 4-week system sets the stage for transformative results.
In today's episode, we unveil our proven 4-week system designed to harness the power of continuous glucose monitoring (CGM) effectively and efficiently.
Our systematic approach has helped countless individuals not only master the technology but also translate data into actionable insights. We aim to prevent information overwhelm.
Join us as we dissect each step of our methodology, from data collection to reassessment, providing real-life examples along the way. We cover a structured system where we:
Collect data on the status quo
Review data and analyze trends
Tweak and experiment with targeted changes
Assess the effectiveness of your adjustments
Commit to Changes for a period
Reassess
Our podcast provides invaluable insights and guidance, demystifying the process of CGM utilization and empowering you to take control of your metabolic health. Whether you're aiming for diabetes reversal, weight loss, or overall well-being, our 4-week system sets the stage for transformative results.
Learn more about our programs HERE
Episode 3 - Optimizing Exercise for Blood Sugar: Short, Medium, and Long-Term Solutions
This episode discusses how exercise impacts blood sugar and different ways you can use exercise to improve your blood sugar. In it, we discuss:
-Insulin-dependent and insulin-independent glucose uptake
-Short-term benefits from exercise: walking after meals
-Medium-term benefits from more intense exercise
-Long-term benefits from strength training and zone 2 training.
-Cautions about exercise and blood sugar
This episode discusses how exercise impacts blood sugar and different ways you can use exercise to improve your blood sugar. In it, we discuss:
-Insulin-dependent and insulin-independent glucose uptake
-Short-term benefits from exercise: walking after meals
-Medium-term benefits from more intense exercise
-Long-term benefits from strength training and zone 2 training.
-Cautions about exercise and blood sugar
Click HERE for more information and references on this topic.
Download your free guide to hacking your walk for better blood sugar HERE.
Episode 2 - Unveiling the Power of Continuous Glucose Monitors
In Episode 2, we dive into the game-changing world of continuous glucose monitors (CGMs). Join us as we explore how these innovative devices, no larger than a nickel, provide real-time insights into blood sugar levels, revolutionizing the way we understand and manage glucose dynamics.
Discover how CGMs offer immediate feedback on dietary choices, uncover overnight trends, and empower users to make informed decisions about their health. We debunk common myths surrounding CGMs, highlighting their affordability and accessibility.
Learn how CGMs serve as invaluable tools for short-term use, offering a comprehensive snapshot of individual responses to interventions. Whether you're navigating blood sugar management solo or seeking professional guidance, CGMs provide the insights you need to optimize your health.
In Episode 2, we dive into the game-changing world of continuous glucose monitors (CGMs). Join us as we explore how these innovative devices, no larger than a nickel, provide real-time insights into blood sugar levels, revolutionizing the way we understand and manage glucose dynamics.
Discover how CGMs offer immediate feedback on dietary choices, uncover overnight trends, and empower users to make informed decisions about their health. We debunk common myths surrounding CGMs, highlighting their affordability and accessibility.
Learn how CGMs serve as invaluable tools for short-term use, offering a comprehensive snapshot of individual responses to interventions. Whether you're navigating blood sugar management solo or seeking professional guidance, CGMs provide the insights you need to optimize your health.
Download your free guide to using continuous glucose monitors HERE:
Episode 1 - Mastering Blood Sugar: Top 3 Strategies for Optimal Control
In the inaugural episode of "Hack Your Blood Sugar," Karen discusses how she uses the 80/20 rule in her practice shares her top three strategies for managing blood sugar levels effectively and why they work so well. These involve how you can slow gastric emptying, the best fasting time and the most efficient exercise for blood sugar control. These simple yet impactful tips offer listeners actionable steps to better manage their blood sugar levels and overall health with less work.
In the inaugural episode of "Hack Your Blood Sugar," Karen discusses how she uses the 80/20 rule in her practice shares her top three strategies for managing blood sugar levels effectively and why they work so well. These involve how you can slow gastric emptying, the best fasting time and the most efficient exercise for blood sugar control. These simple yet impactful tips offer listeners actionable steps to better manage their blood sugar levels and overall health with less work.