Nest Wellness

06/03/2026

Lifting weights is too risky for women with low bone density. Wrong. Here is what the research actually says. Link in the comments🧡

05/27/2026

real food, real labs, real life + everything sustaining me this spring🧡Link in the first comment!

05/27/2026

Every month I sit down and write about everything that has been sustaining me: the books, the podcasts, the products, what I have been watching, wearing, cooking, and learning from

My monthly favorites post has become one of the most requested things I publish and I have now been doing it for 18 months

This month: my lab numbers (and what they mean), cooking with Madison and baby Ellie, what I have been wearing on repeat, the workout series I discovered when I don’t have access to a gym, and 5 questions from a friendship expert

Plus a peek at what is coming in June — including a very special guest inside The Blood Sugar Method

➡️Comment FAVES below and I will send you the link to May favorites + the full 18-month archive

🧡Beth

Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, Holistic Nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause Health

05/22/2026

Your blood sugar friendly Memorial Day menu is here

From the grill to the dessert table, 17 CGM-tested recipes that prove you never have to choose between celebration and feeling your best

➡️Comment LINK below and I will send you all 17 printable recipes

🧡Beth

05/21/2026

10 habits. A free downloadable tracker. Everything you need to build a life where feeling well is the default, not the exception🧡https://open.substack.com/pub/nestwellness/p/10-daily-habits-for-a-healthier-life?r=2plwal&utm_campaign=post-expanded-share&utm_medium=web

05/20/2026

Longevity is not one dramatic intervention. It is the quiet accumulation of small choices made day after day. These are the 10 habits I come back to🧡link in the comments

05/09/2026

Traveling — especially flying — is notorious for blood sugar spikes, dehydration, and “travel bloat.” The airport is basically a gauntlet of refined carbs and sugar-laden beverages. I have learned to come prepared.

My personal approach: I usually fast on the plane and save these snacks for the airport, layovers, and the journey to my destination. And for road trips and car travel, every single one of these options works well — easy to pack, no refrigeration needed, and no rest stop junk food

My go to travel snacks:
🥚 Hard boiled eggs — protein and satiety from the first leg of the journey
🧀 Dried Cheese — crispy, salty, zero carbs and no refrigeration needed
🌰 Nuts — healthy fats, fiber, and plant protein in one handful
🫒 Olives + lupini beans + olive oil packets — a metabolic powerhouse combo
🥜 Nut butter packets — blunts the glucose response of anything you eat alongside
🫙 Seed crackers — fiber, protein, and healthy fats with no blood sugar crash
🥩 Meat sticks or beef jerky — amino acids that keep you satiated without the carb crash
🌊 Dried seaweed snacks — salty crunch, iodine, and zero blood sugar impact
🍫 Dark chocolate 70%+ — satisfies a sweet craving while protecting insulin sensitivity
🧴 Shaker bottle + protein powder — build a liquid meal and bypass the airport beverages

By the time you land — or pull into the driveway — you want to feel energized, not depleted.

➡️Comment SNACK below and I’ll send you links and coupons for all of my favorites

🧡Beth

05/07/2026

Takeout makeover no. 9 — and this one comes together in under 15 minutes.

Larb is one of Thailand’s most beloved dishes for good reason — ground chicken or pork, fresh mint, cilantro, Thai basil, lime, fish sauce, a little heat — served in crisp lettuce cups. Bold, bright, and incredibly satisfying without being heavy.

My CGM showed a beautiful rolling glucose response. High protein, minimal carbs, packed with anti-inflammatory herbs and the kind of flavor that makes you forget you’re eating for your blood sugar.

This is takeout makeover #9 in the series — and it might be my favorite yet.

➡️Comment RECIPE below for the printable recipe

🧡Beth

05/06/2026

05/05/2026

FLOURLESS TRIPLE CHOCOLATE BANANA BREAD

While bananas alone spike my blood sugar, this recipe keeps my levels stable with the perfect combination of fat, fiber, and protein.

Healthy enough for breakfast but tastes like dessert

🧡Want to learn how to make recipes that support your metabolic health? Join The Blood Sugar Method today

➡️Comment BREAD below for the printable recipe + course link sent to your DMs!

🧡Beth