Good News: You Can Still Have Sugar!

Who doesn’t love a sugary dessert or beverage once in a while? Even with all the guilt I feel enjoying one, it’s still worth it!

You’ve probably been buried in all the messaging today about how sugar is bad and what it leads to, but I’m here to let you know that you don’t have to live life completely on the savory side in order to stay healthy.

Sugar can be “good” or “bad”

As far as your health goes, sugar can be good or bad depending how it was processed, where it was derived from and how much of it you ate. When you eat too much sugar from unhealthy sources, it can lead to health issues such as weight gain and metabolic conditions. However, consuming healthy forms of sugars at the right times can be a part of a balanced diet. It can prevent low-carb diet plateaus and even boost your athletic performance.

Sugar mainly comes in three forms: fructose, glucose and sucrose. Fructose and glucose are found naturally in whole foods such as honey and fruits, and all whole foods have a natural combination of both these sugars. They are also found in processed foods, although the two sugars are usually in an isolated, refined form in these foods. These refined forms are not found naturally in whole foods, and they are the ones that are associated with health problems. They’re also devoid of just about all their nutritional density in the refined forms, meaning you get all the calories but none of the benefits when you consume them.

Your healthiest sweeteners

Essentially, the healthier forms of sugars for you will be the ones in their natural states. Fruit and vegetables, for example, were found to reduce the chances of type 2 diabetes in a study published in the Journal of Diabetes Care (

Real honey was also found to boost the levels of antioxidants in the body, as shown by a study conducted by the University of California ( Other sweeteners that may not be nearly as destructive as refined sugars include coconut sugar, blackstrap molasses and maple syrup.

As with anything else, another key with sugar is moderation. Choosing healthier forms of sweeteners and consuming them in a responsible way will give you the sweet fix you crave without all of the health baggage!

Top 8 Tips to Optimize Your Blood Sugar Level

What’s going on, my fellow pre-diabetics?

I wish I could say I’m just kidding, but for some of you, that’s true!

We all need insulin to keep going, but many people are resistant to this hormone, which makes your body grow older faster than it should, putting you at risk for diabetes and other not-so-great conditions. Every time you eat something high in sugar, carbs and grains, your blood glucose levels shoot up faster than a rocket.

The good news is that this common problem is something you can still fix. Just try these eight tips to optimize your blood sugar levels.

Time your meals better

Compressing your eating window, or intermittent fasting, is a recognized approach to lose weight and reduce your risk of conditions such as diabetes, according to Harvard Health Publishing (

There are many different fasting protocols to choose from. One popular format is eating all meals within a window of six hours, and fasting for the other 18 hours.

Monitor your blood sugar

Pre-diabetes is medically defined as having a blood sugar level between 100 and 125 mg/d while fasting. With this number in mind, you can start testing your levels over the course of the day to see what is impacting yours.

Watch your blood ketones

A blood ketone test will tell you if you are in nutritional ketosis, a metabolic state during which your body decides to burn fat instead of carbs as its main fuel source. Once you start your fasting routine, you can see how you’re doing in this area, with a blood ketone level above 0.3 millimoles per liter being the goal.

Limit net carbs until further notice

Along with fasting, you’ll need a cyclical ketogenic diet. Here, you will have to radically limit your carbs and replace them with moderate protein amounts and healthy fats. Keep a food diary so know exactly how many total carbs and net carbs you’re eating each day.

Boost healthy fats

A key part of nutritional ketosis is replacing your lost carbs with healthy fats. Industrially processed vegetable oils, which are often in restaurant and processed foods, are out. Healthy fats include organic ghee, olive oil, coconut oil, coconut, olives, avocados, raw nuts, seeds and egg yolks.

Drink clean water

Stay away from sweetened drinks and opt for organic black coffee, tea and purified water. Everybody’s water needs are different, so consider how thirsty you are, the color of your urine–it should be light and not dark in color–and how often you go. Most people who drink enough water urinate seven to eight times daily, according to Medical News Daily (

Eat more seeds and nuts

Seeds and nuts are not just high in healthy fats; they also have magnesium, which people are often deficient in. If you’re lacking this mineral, it can raise your risk of insulin resistance because it plays a part in your glucose and carb metabolism.

Commit to more exercise

Exercise does many things for your body, including helping it manage blood sugar levels better. Strength training in particular has been shown to help the body regulate glucose and reduce blood sugar level spikes after meals.

Don’t wait until you’re forced to do something about your blood sugar–get optimizing today!

Fasting Prevents and Halts Diabetes

You’ve probably seen people talking about fasting everywhere, but I have to admit, there’s a lot of conflicting info out there. As with a lot of things, the truth is somewhere in the middle: fasting isn’t a cure-all, but it does have some truly remarkable possibilities.

What if I told you that fasting may just be a way to stop diabetes from ever happening and even reverse it in some people? You may be thinking, “Hey, no way that’s true,” but I’m here to tell you that it is, and I’ve brought the research to prove it!

Although fasting can be a challenge and may sound daunting at first, this time-tested practice helps the body remove harmful substances and may just be the key to winning the fight against diabetes.

Improving insulin sensitivity with fasting

Many studies have found that fasting might boost sensitivity to insulin, support weight management when combined with exercise, and even possibly reverse diabetes. One such study was recently presented at the annual Digestive Disease Week professional conference (

Based on the fasting practices for prayer that Muslims follow during Ramadan, this study followed 14 people in good health who regularly fasted for 15 hours per day (from dawn to dusk) over a 30-day period. Blood samples were taken from the participants before they began the religious fast and at the end of the final week of fasting, and an additional blood sample was taken one week after their fasts ended.

The researchers found that the 30-day fast had raised the participants’ levels of tropomyosin (TPM) proteins, which boost insulin resistance and lessen the negative effects of a high-sugar diet. Increased levels of TPM 1, 3 and 4 were present in the participants’ blood samples. TPM 3 in particular plays a central role in boosting insulin sensitivity, which results in better control over blood glucose levels.

The research team was led by Dr. Ayse Leyla Mindikoglu, a professor at Houston’s Baylor College, who added that feeding and fasting can have a significant effect on how the body creates and uses the proteins needed for lowering insulin resistance and maintaining a healthy weight.

Fasting might promote the growth of pancreatic beta cells

Established research scientist James DiNicolantonio explored the outcomes of several studies in the Open Heart medical journal (, all of which found that repeated fasting episodes may trigger the growth of pancreatic beta cells in mouse-model experiments. The growth comes from an increased expression of a protein that is part of the process that leads to the pancreatic beta cells responsible for producing insulin.

In the animal studies, the boost in these cells also came with an improvement in blood sugar control. In Type 1 diabetes, these beta cells are nearly destroyed, something that also happens in the latter stages of severe Type 2 diabetes. Therefore, it’s possible this could lead to a way to reverse Type 2 diabetes, according to DiNicolantonio. The research scientist recommends practicing a diabetes-preventive lifestyle, with intermittent fasting a good option for those who don’t respond.

Avoiding breakfast before exercising might boost weight management efforts

Do you ever get flak from family members for skipping breakfast? If so, listen up. A recent study published in the Journal of Nutrition examined the effects of a person skipping breakfast before working out in the morning ( In this study, 12 fit and active young men ate a breakfast of milk and oats followed by resting during one stage, ate the same breakfast and worked out for 60 minutes in the next stage, and then fasted overnight and worked out the next morning before they ate in the third stage.

The researchers in this study found that the men who fasted before exercise ate 400 fewer calories throughout the day when compared to those who ate and rested or ate and exercised. Javier Gonzalez of the University of Bath, who led the study, theorized that working out on an empty stomach may lead to a calorie deficit and not overeating. Since obesity is often a factor in diabetes, effective weight management is part of the program for preventing it.

It’s time to take control of your health and start living life the way you were meant to. While a lot of people all over the world have diabetes, you don’t have to develop it! Start acting now to get back to your best self, with fasting as a key to open that locked door.

The Diabetes Myth

Blood Sugar - The Diabetes Myth

Diabetes can be a scary diagnosis. For many, it comes out of nowhere and there is not a lot of information given on what you can proactively do. One thing is for sure. Diabetes is absolutely reversible. Yes it is. So if you take away anything in this article, know that you have the chance to come out of it. If someone you know is struggling with diabetes, then offer them some hope. You don’t have to be stuck with the fear and despair that can come with this health challenge. There is a way out. So how do you do it? There is a systematic way of building back your health. I am going to show you what is typically in the research and what we know works. So let’s jump right in. The most important step is to understand that 
takes time. Diabetes didn’t happen overnight. It takes time to beat this health challenge. The great news is that if you can lifestyle your way into a health challenge, then many times you can lifestyle your way out. 

1.You Must Be Consistent
Your daily habits are the key to your success. Decide that you want to beat this condition and it is amazing what the body can do. Make your daily routines and habits stick, even when you don’t FEEL like it. It is essential for empowering your health

2.Keep Blood Sugar Stabilized With Food
Poor food choices got you into diabetes, and the great news is that better food choices can get you out. Focus on the right combinations of protein, fats, and carbohydrates to keep everything in balance. The best pace is eating between 5-6 small meals per day. 

3.Eat Before Bed
Stop worrying about getting fat. One of the worst things you can do with blood sugar issues is go all night without food. That’s when blood sugar goes haywire. When do most doctors tell you to take insulin? Exactly…So like my anti-inflammatory diet says, start by eating a protein, like eggs or meat and some nuts or some fat like avocado or handful of nuts is a great way to provide a slow release of stabilization of blood sugar throughout the night. And when blood sugar is stable, you sleep better. 

4.Exercise Is A Must
This is not an option. You must move between 5-6 days per week if you are going to support healthy blood sugar levels. It doesn’t matter what you do for exercise, just do something for at least 20-40 minutes. Make it happen. Research has proven that blood sugar will stabilize. 

5.Remove The Emotional Stress
This one is the one no one is talking about. Just ask me.We can say fluffy things like sprinkle cinnamon on your meals and drink more water, but no one is talking about how to get rid of the emotional toxicity out of your life. It has been stated that 85% of most of our health challenges come from environmental toxicity and emotional toxicity. If there is drama in your life, it may well be the root cause of what is going on with diabetes. The body can only take so much stress before it breaks down.

Reverse Diabetes

Blood Sugar - Reverse Diabetes

Is it really possible? Diabetes is a leading health challenge that many are facing today. As a matter of fact, 366 million people globally have this condition. It’s becoming an epidemic. The challenge is that when you get diagnosed it can get pretty scary. You hear certain complications that can arise such as peripheral neuropathy, blindness, and even losing a limb. However there is hope. Diabetes is one of the most reversible health challenges we have today. It is possible to beat it. To Reverse it. Let’s look at the differences between the types of diabetes and what we can do to win. 

There are two main types of diabetes. Type 1 used to be called Juvenile Diabetes. It has a strong genetic link and is an autoimmune condition. That means that the body thinks something is wrong with the pancreas, and is in a constant state of attacking the cells. This individual is usually on some form of consistent insulin to manage the condition. 

The next and most common form of diabetes is type 2. This has less of a genetic link and has more to do with our lifestyle choices. The great news is that it is the most reversible. The scientific community used to call the Adult-Onset Diabetes. They dropped it after they found out that 1 of 3 of our young people under the age of 11 have type 2. Absolutely crazy! Our kids are almost facing this disease in greater capacity than adults. We have to do something! And we can. 

So how do you beat diabetes? It’s with your daily choices. And I assure you it is not difficult. You just have to put in the work. Let’s look at some of the steps we use in our Health Coach System that I developed to see people win the battle against Diabetes. 

1.Combine Food Properly 
Most likely your eating habits have led you down this path. However, they can also be your best medicine! Set a goal that every time you eat a carbohydrate, like a fruit or vegetable, you will always have a protein of fat with that meal. The protein and the fat will offset most blood sugar release. So if you eat an apple, have a piece of fish or a handful of almonds with it. 

2.Exercise is Essential 
You have to get out and move. I don’t care what your excuse may be. If you don’t move, you will not win. On the radio I constantly say set a goal to have at least 10 minutes of some form of activity 6 days per week. All the current studies show us that exercise, in any form, improves insulin sensitivity. 

3. Get Your Sleep 
Sleep is vital for the body to repair. Set your sights on getting 6-8 hours per night. This needs to be uninterrupted sleep. There is an entire nutritional protocol for sleep HERE 

4.Get Rid Of The Drama 
Get all negativity out of your life. Negative people, negative situations, and anything that resembles it. Stress is one of the leading causes of many of the health challenges that we face today. As a matter of fact the CDC noted that 85% of the root cause of most disease is rooted in our emotions. Think about that for empowering your health

5.Use Supplements 
There are so many vital nutritional supplements that can help you win. Start with the foundational four which is (HERE). Also, there are combination formulas for blood sugar support like (this). Turmeric is also important for lowering the inflammation in the body. The reason we need nutritional supplements is because our soil is so heavily depleted, that we just don’t get everything that we need out of our food supply.

You can win this battle! It just takes some strategic planning. I would suggest to having some form of lab work testing to check all of your vital key nutritional areas and make sure there are no deficiencies. Diabetes is a lifestyle-based condition. That’s great news because it gives us the hope to know we can lifestyle our way out.

The Top 5 Natural Blood Sugar Solutions

Blood Sugar - The Top 5 Natural Blood Sugar Solutions

Diabetes has taken our country by storm. The obesity rates are now reaching epidemic numbers. Seventy percent of America is overweight and almost forty percent is obese. For the most part, our diet and lifestyle are the root cause of these numbers. It’s not our family history and genetics causing this to happen, but rather our ability to make better choices. The great news is there are some simple ways to win the battle when is comes to blood sugar and they are helpful when the body has broken down to the point of hypoglycemia, pre-diabetes, and even type 2 diabetes. The way we eat, exercise, and even think has more to do with our blood sugar than we can imagine. As a matter of fact, researchers are even learning that our environment is playing a major role in the outcome of our blood sugar numbers. So what can we do to help stabilize and even reverse these types of health challenges?

The power lies in your ability to ask the right questions and then make great lifestyle choices. With blood sugar issues we know that we must create some level of consistency in our habits. So let’s dive into the top 5 natural ways to support healthy blood sugar. 

1.Eat 5-6 Meals Per Day 
Typically our health coaches would say that we now know that eating more frequent smaller meals throughout the day can help stabilize blood sugar levels. But what does that look like? The goal is to balance out your carbohydrate (such as fruit, brown rice, sweet potato, vegetable) with either a protein (chicken, beef, fish, eggs, etc) or a fat(nuts, seeds, avocado, oils). The reason is that the protein and fat help to balance the blood sugar of the carbohydrate before it ever gets started going in the wrong direction. 

This is a must. No more excuses. You have to get moving. Now I am an exercise fanatic. I really do enjoy it. So I realize it’s easier said than done. However, if you really want results, exercise has to be woven into your lifestyle. The best way to do this is to just start. Start walking 10 minutes per day. That’s it. But do it every day and watch what happens to your blood sugar levels when you check it just after 1 week. 

3.Drink Cinnamon Tea 
Easy to do. Just take hot water, and add ½ teaspoon of organic cinnamon to the water. Drink just before your meals. Research is so strong on the benefits of cinnamon that they compared it to some of the conventional medications. 

4.Eat More Fat 
Blood sugar can be slowed down and even managed better when we have more fats in our diet. Don’t worry. Fat doesn’t make you fat, if it is the right kind. Your fat intake should be about 30% of your calories for empowering your health

5.Check Your A1c 
So listen, without a doubt, here is power in the blood. The hemoglobin A1c is the powerhouse indicator. The A1c should be 4.8 or less to show that you are not becoming insulin resistant. If you are above that number, you need serious help with your eating and lifestyle game plan.