Blood sugar affects everything from your energy and sleep to your hormones and weight—yet most women are never taught how to manage it. In this episode, Kara Collier, RDN and co-founder of Nutrisense, shares what you need to know about CGMs, practical lifestyle hacks for glucose control, and the unique considerations women face after 35.

Timestamps:

[1:44] Intro

[6:45] Interview with Kara

[7:06] What did you see in your practice that made you realize blood sugar is a much bigger piece of the health puzzle?

[10:51] Can you define what healthy blood sugar is, outside of markers on labs?

[13:45] What does healthy blood sugar look like from a CGM perspective?

[19:20] What's your opinion on why women are struggling more with blood sugar?

[24:36] What do CGM's track and what data is most important?

[36:10] Talk to me about the impact that stress has on our blood sugar and our ability to manage glucose.

[41:06] What about exercise and sauna (the things that raise our heart rate)? What do we expect to see, what’s normal, and what’s not?

[48:01] What are some of the most effective "hacks" in nutrition and exercise for blood sugar?

[55:30] Do you think that carb timing influences blood sugar at all?

[56:28] I got a CGM to see if there is anything obvious with my sleep. Am I trying to avoid spikes all together?

[1:03:04] How do we actually reverse insulin resistance?

[1:09:56] Is fasting really good for blood sugar?

[1:11:38] My 10 -year -old daughter has been wearing a CGM for about a month now. She has high anxiety and I noticed that when her anxiety is high, a juice box will calm her down at night. Once we put a CGM on her, we realize that her glucose is pretty low on average. How do we keep her glucose up without eating straight sugar all the time? What are some good glucose boosting snacks?

Episode Links:

Nutrisense CGM

Well Minerals Vitamin C

Sponsors:

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to curednutrition.com/wellfed and use code WELLFED for 20% off.

Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15 for 15% off.

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This week we’re digging into a new study on high-protein ultra-processed foods (spoiler: protein doesn’t magically cancel out junk food), plus your biggest questions on appetite, cardio vs. strength, and working out with hypothyroidism. We talk about our thoughts on “belly fat,” why your hunger might have gone MIA, and how to find the right workout balance without losing your mind.

Timestamps:

[1:35] Welcome

[4:00] Discussion: study that looked at protein enriched foods

[14:40] I’d love to know how to increase my appetite.

[36:14] What’s a good ratio of cardio vs strength per week?

[39:26] This question is about hypothyroidism - I take a medicine first thing in the morning and I’m not supposed to eat for a full hour after taking. It’s also the only time I have to workout - am I doing damage working out on an empty stomach?

Episode Links:

High protein ultra processed foods

Sponsors:

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to curednutrition.com/wellfed and use code WELLFED for 20% off.

Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15 for 15% off.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Michelle Shapiro is back to uncover the shocking truths about MCAS, histamine intolerance, and POTS that most people, including practitioner, get wrong. We dive into the latest science, why “detoxing” or chasing root causes too soon can actually backfire, and how to begin the path to healing. If you’ve ever felt dismissed, confused, or stuck in your symptoms, this conversation will change how you see chronic illness.

Timestamps:

[1:36] Welcome

[5:20] Interview with Michelle Shapiro

[6:11] How often do histamine or mast cell issues show up under the surface when people don’t realize it?

[11:14] Is there anything that you need to clear or calm down the activation?

[14:18] What are the earliest red flags that someone's unexplained symptoms could be mast cells or a histamine reaction?

[18:02] Are there different symptoms with MCAS verses histamine issues or do they always coincide?

[21:12] What are some common root cause of histamine issues?

[28:44] How is someone targeting their nervous system and histamines?

[39:01] What is it about cycle changes that make you react more to high histamine foods?

[43:10] What do you recommend people do to figure out their root cause? Are there specific tests or timelines?

[49:04] If someone’s in the middle of a reaction, what do you recommend they do in the short to to immediately reduce the symptoms?

[53:40] How do you know when it’s time to come off of medications that are working well?

[56:12] Do you feel like you ever truly heal mast cells and histamine or is it something you just manage?

[1:05:23] I break out in hives while exercising. How do I manage this so I can get movement in?

[1:07:24] Histamine issues - I get pain in my feet after I nursed my third child - why?

[1:08:31] I’m down to three safe foods - how can I improve tolerance to food?

Episode Links:

Visit Michelle's Website

Michelle's Histamine Webinar

Quiet the Diet Podcast

Follow Michelle on Instagram

Episode #534: Weight Loss and Diet Changes without Diet Culture with Michelle Shapiro, RD.

Sponsors:

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15 for 15% off.

Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.