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 your job

 – Tip #4: My low-sugar Starbucks order

 – Tip #5: Road trip drive-thru rules

 – Tip #6: How to stay active while traveling

 – Tip #7: Reset your blood sugar when you land

 – Final takeaways for holiday travel

🩸 Download the Insulin Resistance Checklist — your first step to understanding if hidden blood sugar imbalances are behind your travel fatigue, cravings, or bloating.

👉 theglucosediaries.com/checklist

⚠️ THIS CONTENT IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT MEDICAL ADVICE.

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

🌐 Stay Connected:

• Website: theglucosediaries.com
• Instagram: @theglucosediaries

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

01:12 – Hack #1: Downsize your drink (Tall > Grande)

02:05 – Hack #2: Skip the whipped cream

02:38 – Hack #3: Choose a better milk (half & half > oat milk)

04:04 – Hack #4: Reduce the syrup pumps

05:26 – Hack #5: Build your drink in the app

06:52 – Hack #6: Stephanie’s go-to zero-sugar Starbucks order

08:45 – Hack #7: DIY pumpkin spice latte at home

10:32 – Final thoughts: Joy without the crash

Starbucks holiday drinks, low sugar Starbucks order, pumpkin spice latte hacks, peppermint mocha swaps, insulin resistance, glucose balance, holiday metabolism

🩸 Download the Insulin Resistance Checklist — spot the early signs and learn how to get off the blood sugar roller coaster before January hits.

👉 theglucosediaries.com/checklist

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

🌐 Stay Connected:

• Website: theglucosediaries.com
• Instagram: @theglucosediaries

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 stable
• Protein-packed appetizer swaps everyone loves
• Low-carb casseroles and veggie sides that still taste amazing
• Dessert swaps that satisfy without the crash 🍓

🎧 Listen wherever you get your podcasts or at theglucosediaries.com

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

🌐 Stay Connected:

• Website: theglucosediaries.com
• Instagram: @theglucosediaries

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 crashes 🥧
• The easiest way to burn off glucose after dinner — no gym required 🚶‍♀️

🎧 Tune in before your next holiday meal — your future self will thank you.

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

🌐 Stay Connected:

• Website: theglucosediaries.com
• Instagram: @theglucosediaries

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 body
• The 3 forms you can use (liquid, powder, capsules)
• My personal tips for travel, parties, and holidays
• Which forms to avoid (spoiler: gummies and sugar-loaded “wellness drinks”)
• Exactly how much you need and when to take it

🎧 Listen in and grab your vinegar before your next carb-heavy meal.

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

🌐 Stay Connected:

• Website: theglucosediaries.com
• Instagram: @theglucosediaries

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 why
• The simple prep steps to make sure your sensor sticks
• How to rotate arms to avoid skin irritation
• Tricks for protecting it during workouts, showers, and daily life
• The difference between continuous-reading sensors vs. tap-to-read models

By the end, you’ll see how quick, painless, and simple CGMs really are — and feel confident if you’re curious about trying one yourself.

🎧 Listen to Episode 11 first if you haven’t: Why I Wear a CGM (Even Though I’m Not Diabetic).

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

🌐 Stay Connected:

• Website: theglucosediaries.com
• Instagram: @theglucosediaries

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 works
• The 3 glucose patterns to watch for (Flatliner, Waver, Spiker)
• Why real-time data matters more than once-a-year lab tests
• How food, sleep, stress, and exercise all show up in your glucose curve
• The most common questions I get about wearing a CGM (cost, accuracy, working out, water, and more)

📥 Grab the free CGM Starter Guide: theglucosediaries.com/CGM

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

🌐 Stay Connected:

• Website: theglucosediaries.com
• Instagram: @theglucosediaries

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 absorption of carbs, acting like a “coffee filter” in your digestive system. When carbs hit your bloodstream more gradually, your blood sugar rises smoothly, insulin doesn’t overcorrect, and your body stays in fat-burning mode instead of fat storage mode.

Stephanie breaks down how to apply this in real life:
 1️⃣ Front-load fiber. Start with veggies or a small side salad.
2️⃣ Anchor with protein. Eat 30–40g of protein before your carbs.
3️⃣ Save carbs for last. Finish with your rice, fruit, or starches.

You’ll feel the difference in your energy, cravings, and mood—without giving up the foods you love. Whether it’s eating your chicken before your pasta, or adding raw veggies before a sandwich, this one change can completely transform your glucose response.

If you’ve ever searched “how to lower blood sugar naturally,” “food order for glucose control,” “reduce insulin resistance without dieting,” or “flatten glucose spikes,” this episode gives you the science and the strategy to do it.

💌 Grab your free Insulin Resistance Checklist: TheGlucoseDiaries.com/checklist

📲 Follow on Instagram: @theglucosediaries
for daily tips to balance blood sugar and reset your metabolism.

⚠️ Disclaimer: This podcast is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, medication, or lifestyle.

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

🌐 Stay Connected:

• Website: theglucosediaries.com
• Instagram: @theglucosediaries

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 you tired, moody, and reaching for caffeine or sweets. That spike-crash-crave cycle can happen even with foods like grain bowls, wraps, smoothies, or “clean” sandwiches if they lack enough protein or fiber.

Stephanie breaks down how to stabilize your energy and end the afternoon crash with three simple, science-backed shifts:
1️⃣ Eat in the right order. Fiber → Protein → Carbs. This alone can flatten your spike by up to 75%.
2️⃣ Prioritize protein. Aim for at least 30 g at lunch to keep blood sugar steady.
3️⃣ Walk after meals. A 10-minute walk (or even air squats) can cut your glucose response by 30%.

You’ll also learn how to use a CGM (continuous glucose monitor) or food journal to spot your own patterns and tailor your meals for stable energy and focus — no crash required.

If you’ve ever searched “why am I tired after lunch,” “how to stop the 3 p.m. crash,” “what causes energy dips,” or “how to stabilize blood sugar naturally,” this episode is your guide.

💌 Grab your free Insulin Resistance Checklist: TheGlucoseDiaries.com/checklist

📲 Follow on Instagram: @theglucosediaries
for daily metabolic hacks and blood-sugar-friendly meals.

⚠️ Disclaimer: This podcast is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, medication, or lifestyle.

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

🌐 Stay Connected:

• Website: theglucosediaries.com
• Instagram: @theglucosediaries

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 reports miss the early signs of insulin resistance and metabolic dysfunction.

You’ll learn the three most important labs to check — and what their optimal ranges really mean:
1️⃣ A1C — measures average blood sugar over 2–3 months. Optimal: 5.0–5.3 (not just “under 5.7”).
2️⃣ Fasting Glucose — best between 70–85 mg/dL; anything in the 90s can signal insulin resistance.
3️⃣ Fasting Insulin — the most overlooked marker. Optimal: 2–6 µIU/mL. High insulin = fat-storage mode.

Stephanie also shares practical ways to take charge of your metabolic health:

• Ask your doctor for these three tests (A1C, fasting glucose, fasting insulin).
• Track your blood sugar at home with a glucometer or CGM.
• Grab her free Metabolic Lab Snapshot Guide to understand your numbers and compare functional vs. conventional ranges.

If you’ve ever searched “normal labs but feel terrible,” “how to read bloodwork for insulin resistance,” “why am I tired if my labs are normal,” or “what labs show early metabolic issues,” this episode will show you exactly where to start.

💌 Download your free guide: TheGlucoseDiaries.com/labs

📲 Follow on Instagram: @theglucosediaries
for blood-sugar-friendly tips, food swaps, and metabolism education.

⚠️ Disclaimer: This podcast is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, medication, or lifestyle.

🔍 SEO Keywords / Phrases

normal labs but feel off; optimal vs normal lab ranges; functional medicine bloodwork; insulin resistance labs; fasting insulin test; early signs of metabolic dysfunction; why am I tired with normal labs; blood sugar and A1C explained; women over 40 lab markers; metabolic health checklist

Would you like me to create a Buzzsprout-ready HTML version for this one (with
line breaks, bold formatting, and hyperlinks pre-coded for direct paste)?

⸻

🌐 Stay Connected:
• Website: theglucosediaries.com
• Instagram: @theglucosediaries

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

🌐 Stay Connected:

• Website: theglucosediaries.com
• Instagram: @theglucosediaries