Protein is everywhere right now—but are you actually getting enough? And is more always better?

In this episode, we’re breaking down how much protein you need to prevent deficiency versus how much may be more optimal for supporting muscle and metabolic health. We’ll talk about how to spread protein throughout your day, where to get it, and simple ways to tell whether a food is actually a good source of protein.

We’ll also take a closer look at the current protein craze—and why a food having “protein” slapped across the front of the package doesn’t automatically make it a healthier choice.

Looking for a little extra help? Check out my Protein Guide in the episode resources.

And, as always, I’ll leave you with one thing to focus on this week.

If you have diabetes or prediabetes, chances are you’ve Googled “the best diet for diabetes” and ended up with a long list of conflicting answers. Keto? Low-carb? Mediterranean? Plant-based?

In this episode, we’re simplifying things. We’ll talk about why you don’t need a restrictive diet with a fancy name and break down one of my favorite tools for building balanced meals: the Plate Method. We’ll cover carbohydrates, protein, vegetables, and—most importantly—how to make it work with foods you actually enjoy eating.

I’ll also share some of my thoughts (and a few of my issues!) with popular diets you’ve probably heard recommended for diabetes—and why I don’t believe there’s one “perfect” diet for everyone.

Because eating for diabetes shouldn’t feel like a punishment. It should be something you can actually sustain.

And, as always, I’ll leave you with one thing to focus on this week.

What does it actually mean to be insulin resistant—and why does it happen?

In this episode, we're breaking down insulin resistance in a way that actually makes sense: what insulin is supposed to do, what happens when your cells stop responding to it, and how this can eventually lead to prediabetes and type 2 diabetes.

We'll also talk about the good news: insulin resistance isn't necessarily a one-way street. There are practical things we can do to help our bodies use insulin more effectively.

Your One Thing This Week: Choose one small way to improve your insulin sensitivity—whether that's moving more, building muscle, getting better sleep, or making a change to your meals.

What if one of the most harmful parts of diabetes isn’t the diagnosis itself—but the stigma that comes with it?

In this episode, we’ll briefly explore what diabetes is, the differences between type 1, type 2, and other forms of diabetes, and why no two people experience it the same way. More importantly, we’ll have an honest conversation about the shame, blame, and misconceptions that so many people living with diabetes face.

Your diagnosis is not your identity, and it is certainly not a measure of your worth.

Your One Thing This Week: Stop treating your diabetes diagnosis like a personal failure. Replace blame with curiosity, compassion, and the understanding that diabetes is a complex medical condition—not a character flaw.

“Hi, I’m Christine, and I’ll be seeing you today.”

It’s the way I greet every new patient, and now it’s my way of welcoming you to One Thing This Week.

Think of this podcast as your appointment between appointments—a place where we continue the conversations we don’t always have time for in the office. After years of answering the same questions from patients, I realized there were thousands of other people looking for those same answers.

In this first episode, I’ll introduce myself, share the story behind the podcast, and explain what you can expect each week. Whether you’re living with diabetes, insulin resistance, or simply looking to improve your health, I’m glad you’re here.

Your appointment starts now.