10d • General discussion
Thursday Nutrition & Lifestyle Coaching Call
Blood Sugar Balance • Stress • Aging Gracefully
🕓 Thursday @ 4:00 PM PST
Our call will focus on how to better balance blood sugar, reduce stress, and support long-term metabolic health as we age.
This is one of the most important topics in the entire 12-Week MES Coaching Program, because blood sugar impacts:
- Energy
- Cravings
- Sleep
- Body fat
- Hormones
- Mood
- Recovery
We’ll spend time learning how to listen to your body’s clues, including:
- How do you feel before vs. after meals?
- Do you crash or feel “tanked”?
- Sugar or carb cravings?
- Waking up at night and can’t fall back asleep (what time)?
- Hunger swings or sweats?
What we’ll cover on the call:
- How to optimize macronutrients (protein, fats, carbs) to stabilize blood sugar
- Why greater health challenges require personalization, not guesswork
- When tracking macros can help (and when it’s unnecessary)
- How tools like a blood glucose meter, CGM, or WHOOP can provide clarity
- Why daily accountability + trending data matter for long-term results
Core principles we’ll reinforce:
- Test, don’t guess when you want better answers
- Reduce the number of glucose spikes throughout the day
- Eat 3–4 meals, not all day grazing (digestive resting / IF)
- Limit starch and sugar; never eat them alone
- Pair carbs with protein, fat, and fiber
- Be mindful of liquid calories (coffee drinks, nut milks, juices, alcohol)
- Manage stress — stress drives sugar cravings
- Start the day with a glucose-balanced first meal
- Limit caffeine after noon and avoid late-night eating
- Aim for ~30g of high-quality protein per meal to support muscle
- Prioritize fiber (especially when consuming starches or sugar)
We’ll also touch on:
- Food order strategies that dramatically reduce glucose spikes
- Simple movement after meals (10 minutes goes a long way)
- Practical tools like apple cider vinegar, walking, and strength work
This call is about clarity and application, not perfection.
🕓 Tomorrow @ 4:00 PM PST
Bring questions.
Bring real-life scenarios.
This is foundational work.
— Coach Brien
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Thursday Nutrition & Lifestyle Coaching Call
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Personalized Nutrition & Lifestyle Coaching/ Award-Winning Metabolic, Functional & Corrective Fitness Training
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