Hi Everyone, I am back from a wonderful vacation celebrating a milestone birthday and now it's time to kick our glucose savvy-ness into high gear! Over the past 14 days, one of our community members ran a continuous glucose monitor and the results were incredibly insightful. Here’s what we observed: ✅ 98% Time in Range (3.9–10 mmol/L) ✅ Average glucose: 5.6 mmol/L ✅ GMI (estimated A1c): 5.7% *we are working towards 5.4 ✅ Very low glucose variability (14.6%) ✅ No significant highs, even after higher-carb meals or indulgences 👏 This is textbook glucose control and a beautiful example of what glucose mastery looks like in real life. Balanced energy, mood, and metabolism start with stable blood sugar. As a reminder, I ALWAYS like to look at fasting insulin along with a CGM to really understand eating habits for metabolism and vitality. Have you been considering wearing a CGM? Do you have any questions? Have you tested your fasting insulin?

As we head into the Canada Day long weekend, let’s take a moment to recognize the power of the season we’re in. Summer is nature’s metabolic reset button—and the perfect time to reconnect with habits that stabilize blood sugar, support insulin sensitivity, and boost energy. Think about it: ☀️Longer daylight hours = better circadian rhythm and sleep 🏃‍♀️ More natural movement = improved glucose uptake 🥗Seasonal whole foods = fiber, antioxidants, and real nourishment 🌿Time in nature = reduced cortisol, better mood, deeper breath This weekend, focus on: ☀️ Natural light exposure: Try getting sunlight in your eyes within 30 minutes of waking. This helps regulate cortisol and insulin sensitivity for the rest of the day. 💧 Hydration with minerals: Hot days and sweating can throw off electrolyte balance. Add a pinch of sea salt, lemon, or use trace mineral drops to support energy and cellular function. 🥒 Fiber-rich seasonal meals: Enjoy berries, greens, cucumbers, radishes, grilled veggies—so much goodness is in season. Fiber helps stabilize blood sugar and feed your good gut bugs. 🧘 Slow down to eat mindfully: Picnics, barbecues, and cottage weekends are chances to savor, connect, and chew well. This supports digestion and helps prevent overeating. Your challenge: Choose one intentional metabolic habit this weekend and see how it impacts your energy, cravings, or mood. What summer habit helps YOU feel your best? Let’s celebrate the long weekend by sharing what makes us feel vibrant, strong, and in sync with the season.

“This Will Strip Fat Faster Than Anything” “The Fastest Way to Alzheimer’s” “The Link Between Sugar and Cancer” A great listen! Share your A HA moments in comments below. https://open.spotify.com/episode/3zKePuWj8PEc12x3LxiX0O?si=r76gWel7RM2QtgX-nQ0mMg&context=spotify%3Ashow%3A7iQXmUT7XGuZSzAMjoNWlX

Let’s talk breakfast, because how you start your day sets the tone for your energy, cravings, focus, and fat-burning potential. Here’s a common mistake we see (even in “healthy” eaters): ☕ Oat milk latte + banana + toast = 🚨 GLUCOSE SPIKE CITY! That combo is all carbs, even if it seems light or plant-based. It sends your glucose on a roller coaster 🎢, you spike, then crash, and the cravings begin by mid-morning. You’ll be reaching for more carbs, more caffeine, and wondering why you feel drained by 11 a.m. 🧬 What actually works? A blood sugar-friendly breakfast should include: ✅ Protein (eggs, Greek yogurt, protein smoothie, leftover chicken) ✅ Healthy fats (avocado, olive oil, nuts, seeds) ✅ Fiber (veggies, chia, flax, sauerkraut, greens) 🥚 Example: Eggs cooked in olive oil, sliced avocado, and a scoop of sauerkraut or greens on the side. This combo keeps your glucose stable → which keeps insulin low → which supports fat burning, mental clarity, and fewer cravings. 🧪 Your challenge today: If you're using a CGM: - Try a sweet breakfast one day (oat milk latte + banana toast), and a savoury one the next. - Watch your glucose trend. What do you see? If you’re not using a CGM: - Compare how you feel after each version. Energy? Focus? Cravings by 10 a.m.? - Track it in your journal—or just drop your observations below! 👇 Comment below with your go-to breakfast and what you’re noticing this week. Let’s learn from each other’s experiments!

That first moment you wake up holds powerful clues about your overnight metabolism. 🔍 Pay attention to how you feel when you wake up: - Do you feel groggy or lightheaded? - Craving carbs or sugar right away? - Or are you steady and energized? Try this experiment: Tonight, stop eating 3 hours before bed, and tomorrow morning ask yourself: 👉 “How do I feel before breakfast?” (Advanced: Using a CGM: Check your fasting glucose (your lowest or stable value just before eating). A higher morning reading can reflect: - A cortisol spike from stress - Poor sleep quality - Late-night eating (especially carbs or alcohol) Try this experiment: Again, stop eating 3 hours before bed. Then check your morning glucose and compare. 📉 What do you notice? Share your numbers or trends! 📘 Pro tip: Track your sleep, mood, and energy in the morning for a few days—you might uncover patterns you didn’t expect. 👇 Let us know what you notice—whether it's an energy shift or a CGM reading. Your body is giving you feedback either way!