Blood Sugar, Balanced

$10

If you've ever hit the 3 p.m. wall, felt shaky when lunch ran late, or been told your fasting glucose is "creeping up" — this is the guide I wish I could hand every client.

Blood sugar isn't about cutting carbs. It's about what surrounds them, what order you eat them in, and what you do in the 90 minutes after. Blood Sugar, Balanced gives you the mechanics in plain language, then turns them into a plan built around your meals, your schedule, and your real weeks.

What's inside (30 pages):

Part One — How Blood Sugar Actually Works. The post-meal curve, how insulin resistance builds quietly for years, and which lab numbers are worth tracking (with the exact questions to ask at your next appointment).
Part Two — Building Steady Meals. The Balance Plate, protein targets, the fiber lever most people miss, carb quality, "naked carbs," and the cheapest change in the book: eating order.
Part Three — The Levers Around the Plate. The after-meal walk, muscle as your glucose sink, sleep and stress, alcohol and coffee, eating out, and an honest take on whether you need a CGM.
Six fill-in exercises: your metabolic baseline, a 3-day symptom and pattern map, a meal audit, your personal plate formulas, a 7-day habit tracker, and an if–then protocol for the moments plans usually fall apart.

Anyone told they have prediabetes, insulin resistance, or a family history of type 2 diabetes
People who are tired of energy crashes, constant hunger, and afternoon cravings
Anyone who wants an evidence-based approach — not a restrictive one

What it's not: a low-carb protocol, a meal plan, or a diagnosis. Carbs stay on the plate. You build flexible formulas instead of fixed menus. And nothing here replaces lab work or a conversation with your own clinician.

Written by a registered dietitian with 10+ years in clinical research and practice, and backed by 20 peer-reviewed references — clinical guidelines, systematic reviews, and controlled trials, with the evidence quality flagged where it's preliminary.

Format: Instant-download PDF. Print the exercise pages or fill them in on a tablet. Work through it in about four weeks — one exercise at a time.

Two or three changes, kept for a year, beat ten changes kept for a week. Start here.

Blood Sugar, Balanced

$10

If you've ever hit the 3 p.m. wall, felt shaky when lunch ran late, or been told your fasting glucose is "creeping up" — this is the guide I wish I could hand every client.

What's inside (30 pages):

Part One — How Blood Sugar Actually Works. The post-meal curve, how insulin resistance builds quietly for years, and which lab numbers are worth tracking (with the exact questions to ask at your next appointment).
Part Two — Building Steady Meals. The Balance Plate, protein targets, the fiber lever most people miss, carb quality, "naked carbs," and the cheapest change in the book: eating order.
Part Three — The Levers Around the Plate. The after-meal walk, muscle as your glucose sink, sleep and stress, alcohol and coffee, eating out, and an honest take on whether you need a CGM.
Six fill-in exercises: your metabolic baseline, a 3-day symptom and pattern map, a meal audit, your personal plate formulas, a 7-day habit tracker, and an if–then protocol for the moments plans usually fall apart.

Anyone told they have prediabetes, insulin resistance, or a family history of type 2 diabetes
People who are tired of energy crashes, constant hunger, and afternoon cravings
Anyone who wants an evidence-based approach — not a restrictive one

Format: Instant-download PDF. Print the exercise pages or fill them in on a tablet. Work through it in about four weeks — one exercise at a time.

Two or three changes, kept for a year, beat ten changes kept for a week. Start here.