Travel doesn’t have to mean sugar crashes, swollen ankles, or coming home five pounds heavier. In this episode, Stephanie shares her personal travel routine — the exact packing list, airport hacks, and food swaps she uses to keep blood sugar stable, digestion calm, and energy high during flights and road trips. Topics Covered: – Why travel throws off your metabolism – Tip #1: Fast smart before you go – Tip #2: Pack protein + fat like a pro – Tip #3: Hydrate like it’s y...

Not to be dramatic, but Starbucks holiday drinks are basically sugar in a Santa cup. 🎄 In this episode, Stephanie breaks down her 7 best hacks to enjoy your festive drinks without sending your blood sugar into chaos. You’ll learn exactly how to order smarter — from cutting syrups to swapping milk — and even how to make your own blood-sugar-friendly version at home. Because joy is the goal — not glucose spikes. Timestamps: 00:00 – Intro: Why Starbucks holiday drinks can derail your progress 01...

In this episode of The Glucose Diaries, Stephanie shares her go-to holiday swaps that balance flavor and blood sugar. From your morning latte to dessert, these tweaks help you enjoy the holidays without the food coma, bloating, or January regret. In this episode: How to upgrade your holiday coffee shop order ☕The one breakfast rule to start your day stableProtein-packed appetizer swaps everyone lovesLow-carb casseroles and veggie sides that still taste amazingDessert swaps that satisfy withou...

You don’t have to skip dessert to stay healthy this holiday season. In this episode, Stephanie shares her real-life holiday hacks for balancing joy and blood sugar — so you can enjoy your favorites without the 3 p.m. crash or stretchy-pants regret. In this episode, you’ll learn: The #1 pre-party trick to prevent overeating 🍗How to pick your starches wisely (hint: it’s not about restriction) 🥔The simple food order that flattens your spike 🍽️How to pair dessert strategically for fewer cra...

Sometimes the simplest tools are the most effective. Apple cider vinegar isn’t a magic potion, but when you use it the right way, it can cut your blood sugar spikes by up to 30% — making your curves gentler, your energy steadier, and your crashes less intense. In this episode of The Glucose Diaries, I’m sharing: How apple cider vinegar actually works in your bodyThe 3 forms you can use (liquid, powder, capsules)My personal tips for travel, parties, and holidaysWhich forms to avoid (spoiler: g...

Ever wondered what it’s actually like to put on a continuous glucose monitor? In this quick bonus episode, I’m walking you through exactly how I apply my CGM, the tips that make it last a full two weeks, and the small tweaks that keep it comfortable. You’ll learn: The CGM brand I personally use and whyThe simple prep steps to make sure your sensor sticksHow to rotate arms to avoid skin irritationTricks for protecting it during workouts, showers, and daily lifeThe difference between continuous...

Imagine being able to see your blood sugar in real time — every meal, every workout, every stressful moment. That’s what a continuous glucose monitor (CGM) does, and it’s one of the most eye-opening health tools I’ve ever used, even though I don’t have diabetes. In this episode, I’m breaking down: What a CGM is and how it worksThe 3 glucose patterns to watch for (Flatliner, Waver, Spiker)Why real-time data matters more than once-a-year lab testsHow food, sleep, stress, and exercise all show u...

If you’ve ever said, “I eat healthy, but I still crash or gain weight,” this episode is for you. In The Glucose Diaries™, Stephanie reveals one of the simplest yet most powerful metabolic hacks—the order you eat your food. Studies show that eating your veggies and protein before your carbs can reduce your glucose spike by up to 73% and lower your insulin response by up to 48%. That’s not a small difference—it’s a metabolic reset. Here’s how it works: fiber, protein, and fat slow the absorptio...

If your afternoons feel like a daily crash-and-burn, you’re not lazy — you’re on the blood sugar roller coaster. In this episode of The Glucose Diaries™, Stephanie explains what really causes that 2 p.m. fog, fatigue, and sugar craving — and how to stop it. Spoiler: it’s not your willpower. It’s a glucose crash. When you eat a carb-heavy meal (even “healthy” carbs), your blood sugar rises fast. Insulin floods in to clear it, and when it over-corrects, your blood sugar drops too low — leaving ...

Have you ever been told “everything looks normal” — but deep down, you know something’s off? You’re tired, inflamed, gaining fat around your midsection, or waking up at 3 a.m. every night — yet your labs say you’re fine. You’re not imagining it. You’re likely being compared to average — and right now, 93% of U.S. adults are metabolically unhealthy. In this episode of The Glucose Diaries™, Stephanie breaks down the truth about “normal” vs. optimal lab ranges and why most conventional rep...

If your body feels inflamed, bloated, or stuck in fat storage mode, seed oils might be part of the problem. In this episode of The Glucose Diaries™, Stephanie explains how chronic inflammation drives insulin resistance—and how the “healthy” oils hiding in everyday foods may be quietly keeping you in fat-storage mode instead of fat-burning mode. You’ll learn what seed oils actually are, why they’re unstable, and how the way they’re processed (high heat, chemical extraction, and oxidation) crea...

If you’re gaining fat—especially around your midsection—even though you’re eating clean, working out, or eating less, this episode is for you. Your body isn’t punishing you. It’s protecting you. That “hold on to energy” signal comes from chronically elevated insulin, the hormone that decides whether your body stores or burns fat. In this episode of The Glucose Diaries™, Stephanie explains how your metabolism changes in your 30s, 40s, and beyond and why what used to work stops working. You’ll ...

Think you have to eat candy or drink soda to spike your blood sugar? Think again. In this episode of The Glucose Diaries™, Stephanie breaks down why glucose spikes happen even with “healthy” foods like oatmeal, smoothies, or granola bars—and how those constant spikes keep you stuck in fat-storage mode, cravings, and energy crashes. You’ll learn the real culprits behind hidden glucose spikes: liquid carbs like oat milk or juice, “naked” carbs eaten without protein or fiber, stress, poor ...

If you’re eating less, working out more, and the scale still won’t budge, this episode is for you. We’re breaking down how insulin controls fat storage vs. fat burning, why you can be in a calorie deficit and still gain fat, and simple ways to lower insulin naturally so your body can finally burn stored fat again. In plain English: insulin acts like a light switch. When insulin is high (from frequent meals, snacks, sugary coffee, “healthy” carbs without protein, or stress/cortisol), your body...

If your doctor keeps telling you “your labs look normal,” but you still feel tired, puffy, moody, or stuck — this episode is for you. Most people don’t realize that “normal” lab results just mean average, and in a world where almost 90% of adults are metabolically unhealthy, normal doesn’t mean healthy. Stephanie breaks down why standard lab ranges miss early signs of insulin resistance, inflammation, and metabolic dysfunction, and what markers actually matter if you want to catch problems ea...

If you’ve ever been told “you’re just getting older” or “it’s probably hormones,” but deep down you know something feels off — this episode is for you. Today, we’re talking about the real-life signs of insulin resistance — the everyday symptoms your doctor might not ask about, but that show up loud and clear in your body. From afternoon energy crashes and stubborn belly fat to sugar cravings and restless sleep, these are your body’s early warning signs that your metabolism needs attention. In...

If you’ve been eating less, working out more, and still not losing weight — this episode is for you. We’re talking about insulin resistance — the hidden hormone imbalance that affects your metabolism, cravings, fat storage, and energy levels. Most people have never been told how insulin really works or how it can silently block fat loss even when your labs look “normal.” In this episode of The Glucose Diaries™, Stephanie breaks down what insulin is, how it functions, and why it’s the reason s...

Welcome to The Glucose Diaries — a podcast for women in their 40s and beyond who are wondering: “Why am I gaining weight even though I’m eating clean?”“Why do I feel tired, inflamed, or off — but my labs say everything’s normal?”“How do I fix my metabolism and balance blood sugar without starving myself?”You’re not crazy. You’re likely facing insulin resistance, hormone shifts, and a metabolism that’s changing — and this podcast will help you make sense of it all. I’m Stephanie — a health-obs...