Blood Sugar Unfiltered

Send us Fan MailYou ate the same thing you always eat and your blood sugar came back higher than usual. Sound familiar? In this episode, Russ breaks down exactly why your glucose response to the same meal can change from one day to the next, and why that random spike is not a failure. It is information. Tune in to learn the seven most common culprits behind inconsistent blood sugar readings, what to do right after a spike happens, and how to stop guessing and start understanding what your body is actually telling you.In This EpisodeWhy your blood sugar response to food is not fixedHow poor sleep increases insulin resistance the very next dayThe role cortisol and stress play in post-meal glucose spikesWhy meal timing affects your numbers before you even take a biteWhat portion creep is and how it quietly changes your resultsHow movement after meals is one of your most powerful blood sugar toolsWhat to do in the 15 minutes right after a spikeResources & Links MentionedBook a complimentary 15 to 20 minute discovery call: www.russpowellnutrition.com/bookLearn more about working with Russ: www.russpowellnutrition.comRead the full blog post on this topic: www.russpowellnutrition.com/blogInsurance & PaymentRuss accepts Blue Cross Blue Shield, Anthem, and UnitedHealthcare insurance plans. HSA and FSA payments are also welcome. Not sure if you qualify? Book a discovery call and we will figure it out together.Work With RussIf you are ready to stop guessing and start building a blood sugar strategy that actually fits your life, Russ works with a small number of clients at a time so you get the focused, personalized attention your health deserves. Book your complimentary discovery call at www.russpowellnutrition.com/book and let's talk about what is possible for you.Connect With RussWebsite: www.russpowellnutrition.comEmail: [email protected]: Blood Sugar Unfiltered on Apple Podcasts, Spotify, and iHeart RadioEnjoyed This Episode?Subscribe so you never miss a new episode, and if you have a moment, leave a review. It helps more people find the show and gets this information into the hands of the people who need it most. New episodes drop every two weeks. 

Send us Fan MailIn this episode of Blood Sugar Unfiltered, Russ Powell, RD, CDCES, breaks down the 2026 Management of Dyslipidemia guidelines—the new, more holistic approach to cholesterol and heart health. Rather than just “chasing numbers” like LDL and HDL, these guidelines prioritize prevention, personalized risk assessment, and lifestyle as a first-line, Class A recommendation.Russ explains what tests like Lipoprotein(a) [Lp(a)] and ApoB actually mean, why they matter (especially if you have type 2 diabetes), and how to talk with your provider about getting the right labs—not just more labs. You’ll also learn practical, realistic nutrition and lifestyle strategies you can start using right away to cut your long-term risk of heart attack and stroke, even if you have a genetic predisposition.“Even if you have a genetic predisposition for heart disease, healthy lifestyle habits can still cut your risk of adverse outcomes by about 50%—you have far more power than just your lab numbers suggest.” - RussLearn more about:Lifestyle first: 2026 guidelines give lifestyle a Class A recommendation before medications.New focus: Shift from “cholesterol numbers” to overall dyslipidemia management and true heart-risk assessment.Better risk tools: A new calculator looks at 30-year risk, adds kidney function, and removes race as a factor.Advanced labs matter: Lp(a) and ApoB tests help uncover hidden risk, especially in people with type 2 diabetes.You still have power: Even with genetic risk, lifestyle changes can cut adverse outcomes by ~50%.Ready to Feel More in Control (and Less Overwhelmed)?If you’ve been wanting:structureaccountabilitya blood sugar plan that fits your real lifesupport with holiday and New Year goals…now is the perfect time to reach out.Book your complimentary discovery call:👉 https://www.russpowellnutrition.com/bookRuss accepts:BCBSUHCAnthemHSA/FSA cardsAnd flexible self-pay optionsLinks MentionedComplimentary Discovery Call → https://www.russpowellnutrition.com/bookRuss’s website → https://www.russpowellnutrition.comInstagram → @balanced.bloodsugar.rd If You Loved This Episode…Leave a review to help others find Blood Sugar Unfiltered!Screenshot and share on Instagram and tag @balanced.bloodsugar.rd so Russ can cheer you on.Send this episode to someone navigating the holidays with blood sugar in mind.

Send us Fan MailIn this episode, Russ breaks down a fresh, realistic way to approach holiday eating without guilt, restriction, or the infamous “I’ll restart in January” spiral. You’ll learn why the holidays themselves aren’t the problem, how to avoid turning them into a full holi-week, and how to anchor your choices using a simple principle: start with the end in mind.Russ also shares an eye-opening insight about January A1c labs and why they actually reflect your holiday months(October, November, and December), not what happens in January.If you want a calm, joyful approach to holiday meals that still supports steady blood sugars and strong momentum going into the new year, this episode is for you.What You’ll LearnWhy holiday eating doesn’t have to derail your progressThe difference between a holi-day and a “holi-week” (and how to avoid the trap)How to use “start with the end in mind” to make intentional choicesPractical strategies to stay consistent with protein, pairing, hydration, and movementHow holiday meals impact blood sugar and what actually helpsThe truth about January A1c draws (and what months they really reflect)How to enjoy holiday food without losing structure, balance, or joyReady to Feel More in Control (and Less Overwhelmed)?If you’ve been wanting:structureaccountabilitya blood sugar plan that fits your real lifesupport with holiday and New Year goals…now is the perfect time to reach out.Book your complimentary discovery call:👉 https://www.russpowellnutrition.com/bookRuss accepts:BCBSUHCAnthemHSA/FSA cardsAnd flexible self-pay optionsLinks MentionedComplimentary Discovery Call → https://www.russpowellnutrition.com/bookRuss’s website → https://www.russpowellnutrition.comInstagram → @balanced.bloodsugar.rd If You Loved This Episode…Leave a review to help others find Blood Sugar Unfiltered!Screenshot and share on Instagram and tag @balanced.bloodsugar.rd so Russ can cheer you on.Send this episode to someone navigating the holidays with blood sugar in mind.

Send us Fan MailEver had your CGM tell you one thing while your fingerstick says something completely different? In this episode of Blood Sugar Unfiltered, I share a real story of when my sensor started running consistently high  and how it sent me spiraling with unnecessary corrections, frustration, and confusion.We’ll talk about:Why CGMs can sometimes feel “off” compared to fingersticksFDA accuracy standards explained in plain EnglishHow circulation, hydration, and compression lows affect readingsWhat to do when your sensor readings don’t make senseWhen to trust your body and when to call for a replacementWhether you’re new to CGMs or have been wearing one for years, this conversation will help you understand the quirks of the tech and remind you: the goal is patterns, not perfection.What You’ll Learn in This Episode✔️ Why fingersticks and CGM numbers don’t always match✔️ The simple “15 rule” for checking accuracy✔️ Common sensor issues like compression lows and hydration gaps✔️ Practical steps when your CGM feels unreliable✔️ How to reframe frustration and focus on long-term patternsConnect With MeIf you’ve ever had a wild CGM vs. fingerstick difference, I’d love to hear it!📲 DM me on Instagram: @balanced.bloodsugar.rd📧 Email: [email protected] help making peace with your CGM data and your blood sugar? Explore my programs here: russpowellnutrition.comSupport & Insurance OptionsI accept most major health plans including Blue Cross Blue Shield (BCBS), Anthem, and UnitedHealthcare (UHC). You can also use FSA/HSA benefits, and I offer budget-friendly self-pay options for coaching and programs.

Send us Fan MailRemission of type 2 diabetes is real, measurable, and possible for many people. In this episode of Blood Sugar Unfiltered,Russ Powell, MS, RD, LD, BC-ADM, CDCES, explains what remission means, how the ADA defines it, and the science behind proven strategies like visceral fat reduction and structured weight loss protocols.You’ll hear two powerful client stories:A 27-year-old who saw her blood sugars improve within weeks after years of “just take this medication” advice.A 59-year-old who started with an A1c of 8.9% on insulin and oral meds and, within three months, was off all medications. At one year, her A1c was 5.8% with no meds.Learn how diet protocols like those in the DiRECT trial, ADA’s 2025 standards, and expert support can help you move toward remission or simply get more from your current plan.👉 Book your free strategy call | Insurance accepted: UHC, BCBS, Anthem.

Send us Fan MailOzempic®, Wegovy®, Mounjaro®, Zepbound® they’re not brand-new, but at higher doses these medications are now being used beyond diabetes care. Yes, they can lower A1c, drive weight loss, and protect your heart and kidneys. But here’s what the headlines aren’t saying: up to 40% of the weight you lose could be lean mass.In this episode of Blood Sugar Unfiltered, Russ Powell, MS, RD, LD, BC-ADM, CDCES, cuts through the hype and breaks down what it really takes to come out stronger and healthier, not just lighter on GLP-1s.What You’ll Learn in This Episode:The difference between semaglutide (GLP-1) and tirzepatide (dual-hormone).The real timeline: A1c improvements at 3, 6, and 12 months.Why muscle loss happens and how to prevent it.Specific food choices that make your medication work better (and foods that can derail it).Why resistance training is non-negotiable if you want to protect your metabolism and maintain results long-term.How GLP-1s may actually improve muscle quality and joint health if you fuel and move the right way.Resources & Links:👉 Book your complimentary strategy call: www.russpowellnutrition.com/packages👉 Follow Russ on Instagram: @balanced.bloodsugar.rd👉 Learn more at: www.russpowellnutrition.com

Send us Fan MailWe get real about how blood sugar impacts sperm quality, testosterone, sexual vitality, and prostate health—with practical, sustainable nutrition for men navigating prediabetes or type 2 diabetes. No extremes, just patterns that move the needle.You’ll LearnThe top myths men believe about diet, sexual health, and fertilityHow glucose control shapes energy, testosterone, and sperm qualitySmart carb strategy: how low is too low for long-term men’s healthNutrition that reliably improves A1c, weight, and libido (without going ultra-low-carb)Fertility nutrients (zinc, vitamin D, antioxidants, omega-3s): what matters vs. “superfood” hypeProstate nutrition basics: what to eat more of—and what to limit—especially with diabetesReal-life strategies busy men can stick with (work, family, stress)Segment GuideWhy men’s health? Biggest misconceptionsBlood sugar → energy, testosterone, sperm qualityPatterns that reverse prediabetes/type 2 (sustainably)Carb clarity for hormones & performanceFertility nutrients and client winsProstate health, PSA, and the diabetes connectionMake it stick: simple systems that actually lastMyth-busting + practical takeawaysConnectGregory Lafortune: www.gregorylafortune.com • IG: @menshealthdietitianWork with Russ: www.russpowellnutrition.com/packagesDisclaimer: Educational only; not medical advice. Please consult your healthcare provider for personal guidance.

Send us Fan MailWondering if intermittent fasting is just another diet fad or a proven strategy for blood sugar, diabetes, and weight management? In this episode of Blood Sugar Unfiltered, Russ Powell, registered dietitian and diabetes specialist, breaks down the science (and the real-life “how-tos”) of intermittent fasting versus classic calorie counting.What You’ll Learn:What intermittent fasting actually is, and how patterns like 12/12 (12 hours eating, 12 hours fasting) and 14/10 work for real peopleResearch-backed results: Does when you eat matter as much as how much you eat for weight loss, visceral fat, and blood sugar control?Why some people love IF—and why others do better with steady meals or traditional calorie reductionHow Russ uses glucose trends, protein, and movement to preserve muscle and avoid energy crashesGender differences: time-restricted eating (TRE) and fasting tips for women and menHow to safely try intermittent fasting or daily calorie reduction—plus who shouldn’t fastThe most important takeaways for diabetes, metabolic health, and building an eating routine that lastsKey Takeaways:Long-term studies show that both intermittent fasting and steady calorie reduction work for weight loss and blood sugar, as long as weekly calorie intake is similarMost improvements in blood sugar come from fat loss, not meal timing aloneWomen and men often need different approaches—Russ shares easy, real-life adaptationsProtecting muscle and honoring your energy, sleep, and mood are key for sustainable resultsA blend of science, practical strategies, and myth-busting—all in one episodeCall to Action:Ready for a nutrition strategy that’s built around your real life, schedule, and medications? Book your free strategy call at russpowellnutrition.com/packages and stop guessing what might work.Listen & Subscribe:Don’t miss an episode and hit subscribe, leave a review, and share with a friend navigating diabetes, blood sugar, or weight loss confusion.

Send us Fan MailHave you ever been told to “just eat in moderation” and felt completely lost? If you’re living with type 2 diabetes or insulin resistance, that vague advice doesn’t cut it. In this episode of Blood Sugar Unfiltered, I’m breaking down what moderation actually looks like and introducing you to my D.A.M.M. Method, a simple framework I created to help my clients define moderation for themselves.You’ll learn:Why “moderation” is confusing and often misused in diabetes nutrition advice.The four pillars of the D.A.M.M. Method to help you decide which foods fit in moderation.How to apply this method in everyday meals without guilt, stress, or food noise.Practical examples of using moderation while still enjoying foods you love.FREE DOWNLOAD: Grab my D.A.M.M. Guide to start practicing moderation with confidence → https://russ-powell-nutrition-diabetes-care.kit.com/a8f1ea3cf7🔗 Resources & Links:Apply to work with me: https://russpowellnutrition.com/packagesFollow on Instagram: @balanced.bloodsugar.rdPodcast: Blood Sugar Unfiltered available on Apple, Spotify, and iHeartRadio

Send us Fan MailEver find yourself wide awake at 3 AM with a racing heart or restless mind? In this episode of Blood Sugar Unfiltered, I dive into why this happens and how your blood sugar—and hormones—might be the reason. I break down simple, evidence-based strategies to stabilize your blood sugar, calm your nervous system, and finally get a full night of sleep."A calm night’s sleep starts with what you do before you even close your eyes—fuel your body, balance your blood sugar, and your hormones will thank you."Here’s what I cover in this episode:Why blood sugar swings can trigger 3 AM wake-upsHow perimenopause and midlife hormone changes affect sleepThe role of cortisol and stress in nighttime awakeningsEasy meal and snack strategies to stabilize blood sugar overnightHow tracking patterns with a continuous glucose monitor can transform your sleepIf you’re ready to stop the 3 AM wake-up cycle, try adding protein, healthy fats, and fiber to dinner, enjoy a balanced bedtime snack, and consider gentle post-meal movement to keep your blood sugar steady. These small shifts can mean big changes for your energy, mood, and sleep quality.👋 Follow me on Instagram: @balanced.bloodsugar.rd🎧 Subscribe, rate, and share if this episode hit home!

Send us Fan MailReversing Insulin Resistance—Without Giving Up Your CultureWhy the right food strategy matters more than restrictionHave you been told you have to give up rice, tortillas, or fruit to reverse insulin resistance or manage type 2 diabetes?In this episode of Blood Sugar Unfiltered, I’m calling out the food noise, shame-based coaching, and confusing advice that makes you feel like you have to choose between your health and your heritage. Spoiler: you don’t.You'll learn:What “food noise” is and how to turn it downExamples of conflicting online advice and shame-driven messagesHow to eat cultural foods with confidenceThe 3-part strategy I teach my clients to balance blood sugar without restrictionWhat to say when someone questions what’s on your plateYou can reverse insulin resistance.You can manage type 2 diabetes—sometimes even reach remission.And yes, you can enjoy the food that raised you.Ready for a plan that works with your lifestyle—not against it?Book your free strategy call: russpowellnutrition.com/packages👋 Follow me on Instagram: @balanced.bloodsugar.rd🎧 Subscribe, rate, and share if this episode hit home!

Send us Fan MailIn this episode,I unpack the fears many people have around blood sugar levels. I explain why those spikes and dips you see on your glucose monitor aren’t failures; they are simply signals from your body. I will walk you through what’s actually happening when your blood sugar rises after a meal, what a healthy A1C looks like depending on your goals, and how to make sense of continuous glucose monitor data. This episode is about helping you gain clarity and confidence with your numbers, while offering real-life, judgment-free guidance on how to manage your blood sugar more effectively."Just because your blood sugar goes up doesn’t mean you failed; it means your body is responding. That’s a win, not a warning." - RussKey Takeaways:Why blood sugar naturally fluctuates and how that’s a sign your body is working not failing.What A1C ranges really mean, depending on whether you're managing diabetes or aiming for remission.How to interpret CGM data in context, focusing on recovery time and stability over chasing perfect numbers.Emphasize looking at patterns instead of isolated spikes, taking into account sleep, stress, meals, and hormones.Practical resources and personalized support, including guides, courses, and one-on-one coaching to help you take control without fear.If you’re ready to stop guessing and start decoding your glucose, go grab the free guide:Decode Your Blood Sugar with visual ranges, real-world examples, and a weekly reflection tool.👉 Get it here: https://russ-powell-nutrition-diabetes-care.kit.com/66f384ab21And if you're ready for even deeper support-let’s set up a complimentary virtual consultation to determine your path: Option 1: Self-Paced CourseAccess to lessons, mindset strategies, templates, and meal plan guides that you can plug and play. Built for the flexible, independent learnerOption 2: 1:1 Coaching with MePersonalized strategy, weekly or biweekly supportMindset coaching + insurance-friendly (BCBS/UHC/UMR) or flexible payment plans and rates. Whether you go solo or work with me directly, you’ll get clinically-backed, lifestyle-first support that actually fits your real life.👉 Explore your options at russpowellnutrition.com/packages.

Send us Fan MailReal Talk. Real Food. Real Life with Type 2 DiabetesTired of vague advice like “just lose weight” or “cut carbs”? You’re not alone and you’re not failing. You’ve just been given a plan that wasn’t built for your life.Welcome to Blood Sugar Unfiltered, the podcast that helps you cut through the confusion of managing type 2 diabetes, prediabetes, and insulin resistance with practical, personalized strategies that actually work.Hosted by Russ Powell, MS, RD, LD, BC-ADM, CDCES, this bi-weekly show blends clinical expertise and real-life coaching to help you:Understand your A1c, fasting glucose, and CGM data without fearBuild flexible, blood sugar-friendly meals without restrictionNavigate real-life challenges like stress, cravings, culture, and burnoutGet results like lowering A1c, reducing meds, and feeling more in controlWhether you’re newly diagnosed, managing women’s health concerns like PCOS or menopause, or just tired of second-guessing every bite you’re in the right place.Each episode offers clear explanations, mindset shifts, and no-BS advice to help you feel empowered and educated without the shame.Download your free Fruit Pairing Guide: https://russ-powell-nutrition-diabetes-care.kit.com/97300ab2e8Apply for a strategy call or coaching support: https://www.russpowellnutrition.com/packagesSubscribe, tune in bi-weekly, and let’s make diabetes make sense—together.

Send us Fan MailIf you’ve been overwhelmed by advice that feels too generic—or shamed for not doing diabetes “perfectly”—this podcast is for you.In this kickoff episode of Blood Sugar Unfiltered, I’m pulling back the curtain on why I created this show, what makes it different from everything else out there, and how we’re going to navigate real food, real numbers, and real life—together.By the end of this episode, you’ll know:What to expect from the show each weekWhy most advice fails people with type 2 diabetes and prediabetesHow we’re flipping the script with food freedom, blood sugar strategy, and mindsetHow to grab your first free tool: the 3-Step Fruit Pairing GuideYou don’t need another voice telling you what you “should” be doing. You need tools that actually work in your life—and that’s exactly what you’ll find here.🎁 Grab the free Fruit Pairing Guide: https://russ-powell-nutrition-diabetes-care.kit.com/97300ab2e8📝 Apply to work with me: https://www.russpowellnutrition.com/packages🎧 Subscribe, review, and come back every two weeks for more real talk, real food, and real life with type 2 diabetes.