For tomorrow's Glucose Mastering call, be sure to send me some of your screen shots from this week's experiments. As a sneak peek... here is mine from stress! And another one from Kefir, Sauerkraut, and flax! I am looking forward to our power hour!

Hey Everyone! I wanted to share a quick recap of our recent Monday Motivation Meeting. It was a beautiful and open conversation filled with reflections, support, and some valuable takeaways. MINDSET: First, we dove into the idea of self-care and healing. Many of us are navigating different challenges—whether it's a breakup, chronic pain, or mental health struggles. We talked about how important it is to sit with our feelings, allow ourselves to process them, and not feel the need to control every aspect of our healing journey. Acceptance is not about giving up but rather letting go of what we can't control. MOVEMENT: We also discussed the power of small daily practices. Some of us are exploring new hobbies like hot yoga, step challenges, and creative meal prepping to bring positivity into our lives. Remember, it's about movement, not just exercise. A simple walk with our dogs or a stroll in nature can be so refreshing! For those of you looking to try something new, maybe joining a class or exploring new areas for a walk could be the next step. MICRONUTRIENTS: We talked about nourishing foods like fall soups packed with veggies (see soup/stew/roasted veg menu posted!), fermented foods like miso and kombucha (It's Gut Health week in our Master Glucose Program!), and the fun of experimenting with different meals. And yes, chocolate-covered almonds got a mention—they’re a tasty way to blend something nutritious with a little treat (though dark chocolate and fresh nuts like walnuts or almonds might pack more of a nutrient punch!). Always focus on adding MORE micronutrients, and balance is key! Back to MINDSET - We also touched on the importance of being generous and finding joy in giving. Sometimes, helping others or doing a small act of kindness can lift our spirits and provide a sense of purpose. This is something we can all practice, whether it's sharing a flower with a stranger, preparing extra food to give to a loved one, or just being there for each other.

Thanks to Dr Tara for inspiring me to begin reading as I’m on a personal healing journey. This book by yung pueblo called “lighter” has been a game changer for me so far, so I wanted to share it. He focuses on self love, healing, letting go and doing the inner work to improve your overall well being. I’m not finished yet, but it’s been eye opening so far. Highly recommend

I’ve never tried kefir before, have you? Stay tuned for lots of fermentable, gut loving tips this week! Zoom soon!

Have you ever had your blood sugar spike from... an email? 😱 That’s exactly what happened to “Sarah”. Sarah sent me a shocking screenshot from her continuous glucose monitor (CGM)—a sudden glucose spike that looked like a skyscraper on an otherwise steady graph. 📈 “I hadn’t even eaten, Dr. Tara! Just reading a stressful email received!” 😬 The culprit? Stress. When life gets tough, your body floods with cortisol and adrenaline, causing your liver to release glucose into the bloodstream—fuel to “outrun the tiger” 🐅 (or reply to that demanding email). Stress hormones also block insulin from doing its job, leading to glucose build-up. What does this mean? Chronic stress could set you up for higher blood sugar, weight gain, or even type 2 diabetes. 😧 But don’t worry! You can keep your glucose steady even when life feels chaotic: ▪️Master Mindfulness: 10 minutes of meditation or deep breathing can calm your stress hormones. 🧘‍♀️ ▪️Move It to Lose It: Regular exercise helps burn excess glucose and boosts insulin sensitivity. 💪 ▪️Prioritize Sleep: 7-9 hours of sleep keeps stress at bay and your glucose in check. 😴 ▪️Eat Smart: Opt for fiber-rich, balanced meals, high in protein and healthy fat, instead of sugary snacks or high grain based carbs. 🥗 ▪️Supplement Wisely: Consider stress-busting supplements like ashwagandha, GABA, glycine, magnesium, etc, etc, for extra support. 🌿 Sarah’s now navigating stress without glucose roller coasters, and with a whole lot of awareness! Together we are taking control of our stress for better health and balanced blood sugar! 🙌 #HIGHERHEALTH