Stop the Blood Sugar Spiral

10/20/2026

Movement is one of the best things you can do for your physical, mental, and overall health.

Different types of movement offer different benefits.

Some help build and maintain muscle, strengthen bones, and improve balance, mobility, and flexibility.

Others improve cardiovascular fitness, strength, and endurance.

And ALL forms of movement help you burn energy, manage stress, improve focus, support better sleep, increase blood flow and circulation, and help regulate blood sugars.

The benefits go well beyond burning calories or losing weight.

Bottom line: Move your body as much as you can, in as many ways as you can. Your health and your future depend on it.

10/04/2026

The old dogma is once again being challenged.
'Eating fat = gaining fat'
'Eating fat = fatty liver'

Hundreds of trials on low carbohydrate eating and the ketogenic diet continue to dismantle this widely-held belief.

And a brand new trial published in August of 2026 adds to the overwhelming evidence and support for low carbohydrate diets for improved metabolic health.

In this trial, researchers compared ketogenic, Mediterranean, and low-fat, plant-forward diets in 42 people with obesity, prediabetes, and fatty liver.

Everyone lost about 10% of their weight.

Despite similar weight loss...

The high-fat, very-low-carb group saw:

✔️ Liver fat drop by 67%, compared with about 45% in the other groups.

✔️ Half of participants move out of the prediabetes range.

Keto itself might sound extreme, and this doesn’t mean you need to go that low in carbohydrates to benefit.

But this study adds to the evidence that reducing carbohydrates can be a powerful tool for improving metabolic health... even when you’re eating more fat.

Old beliefs deserve to be questioned as the evidence grows.

We can’t keep calling fat the problem when a higher-fat, lower-carb approach can help improve the very conditions we’ve blamed it for.
Thoughts?

Petersen et al. report that 10% weight loss induced by consuming a ketogenic diet causes greater improvements in hepatic metabolic function and intrahepatic triglyceride content than the same weight loss induced by consuming a Mediterranean or very-low-fat plant-forward diet in people with metabolic...

10/01/2026

So why does this matter?

Because knowing your risk gives you the opportunity to make changes now to protect your health.

If your blood sugars are rising or elevated… even if you’ve been told they’re ‘okay’ or you feel fine…

It’s time to take a closer look.

Metabolic markers to assess and track over time include:

• Triglycerides
• HDL cholesterol
• Fasting glucose
• A1c
• Fasting insulin

Excess abdominal fat, high blood pressure, smoking, and obesity also raise your risk of both Type 2 diabetes and heart disease.

Know your numbers. Understand your risk.

Then start making changes today to protect your health… and your future.

09/29/2026

You know what to do, but you struggle to stay consistent. 🤨

You want to lower your blood sugars, lose stubborn belly fat, or improve your blood pressure or fatty liver…

And you’re willing to make the necessary changes.

But when the week gets busy, meals become last-minute decisions and exercise gets pushed aside.

That’s where a solid plan comes into play.

What meals are you planning to make this week?
When will you shop for what you need? Where will physical activity fit into your schedule?

Then comes the next part:

You have to protect your time to implement those actions. *With flexibility as needed, of course.

That might mean setting a boundary, changing an old habit or routine to create space for new actions, or making your environment work better for you.

You don’t have to change everything at once.

Instead…

Start with a plan you can follow this week, and then add the actions to your schedule/calendar in order to prioritize them.
A plan gives you direction. Prioritizing it is what helps you follow through.

09/22/2026

Before GLP-1 agonists… there was protein.

Protein-rich whole foods stimulate the release of GLP-1, one of the body’s most powerful satiety hormones involved in regulating appetite and blood sugar.

Unfortunately, many protein-rich foods have been demonized over the last 60+ years.

We’ve been told to reduce our intake of eggs, meat, and dairy over concerns about elevated cholesterol and heart disease.

Instead, we were encouraged to choose grains, cereals, and ‘low-fat’ packaged foods.

Meanwhile, rates of obesity, Type 2 diabetes and heart disease have climbed dramatically over the last six decades. 😳

If you’re struggling to lose weight or regain control of your blood sugars…

Start by building your meals around quality protein-rich foods such as meat, seafood, eggs, and dairy.

You will likely notice a significant difference in your appetite, cravings, and food noise.

It’s a simple change to make…

Choose foods that work with your physiology to naturally support sustainable weight loss and metabolic health.

metabolichealth

09/16/2026

Never underestimate a short walk. It sounds too simple, but it’s a game changer.

A short walk today can:

✅Improve your mood
✅Reduce stress and anxiety
✅Improve focus and concentration
✅Lower your blood sugar
✅Increase your energy levels

Walking regularly can:

✅Help with weight loss and weight management
✅Improve cognitive health
✅Improve cardiovascular health
✅Build stronger and healthier muscles
✅Stabilize blood sugars throughout the day
✅Stabilize hunger and satiation hormones (less cravings and food noise)
✅Improve mobility
✅Improve sleep
✅Improve quality of life and longevity

One walk will improve your day.

Daily walks will improve your health… and your life. 💪

09/09/2026

One of the most overlooked benefits of building habits that support your health?

You get to think about it less.

Less time focused on what the scale says.

Less time thinking about pain.

Less time worrying about food… or what you can and can’t eat.

Less stress about your blood sugar, blood pressure, medications, or what your latest test results might show.

Less time feeling restricted by your health…

And more freedom to enjoy your life. 🙌

09/02/2026

2 Major Causes of Food Noise and 3 Tips to Quiet the Noise.
Regardless of your health and wellness goals…

What you eat and how often you eat is always going to be a vital consideration when it comes to your progress.
I hope this helps! 🙌

08/20/2026

This is an unfortunate truth for 80% of people who lose weight by following a diet.

Why is this the case?

1 - Dietary restrictions are extremely difficult to maintain for various reasons -

Too time-consuming?
Did it require too much tracking?
Did it eliminate foods you enjoy?
Did it not transfer to ‘real life’ - holidays, vacations, etc.?

If the strategy you used to lose the weight isn’t something you can realistically continue, maintaining the results becomes incredibly difficult.

2 - Appetite can increase after months of dieting, making it very easy to begin to overeat.

Portions can slowly increase, old eating habits can return, and weight gradually creeps back on.
And this is why I don’t believe the goal should simply be to:

‘Go on a diet and lose the weight.’

The goal should be to develop the skills, habits, routines, and way of eating that help you lose weight by addressing the physiology of weight loss and that actually maintain the results.

Losing weight initially isn’t always the hard part for many people.

It’s creating a lifestyle that allows you to keep it off.
Thoughts? 💭

08/18/2026

Struggling with stubborn belly fat, rising blood sugars, or cravings that feel hard to control?

Your gut health might be part of the picture.

This one’s for you. 👆