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Wondering 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 people
• Research-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 reduction
• How Russ uses glucose trends, protein, and movement to preserve muscle and avoid energy crashes
• Gender differences: time-restricted eating (TRE) and fasting tips for women and men
• How to safely try intermittent fasting or daily calorie reduction—plus who shouldn’t fast
• The most important takeaways for diabetes, metabolic health, and building an eating routine that lasts

Key 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 similar
• Most improvements in blood sugar come from fat loss, not meal timing alone
• Women and men often need different approaches—Russ shares easy, real-life adaptations
• Protecting muscle and honoring your energy, sleep, and mood are key for sustainable results
• A blend of science, practical strategies, and myth-busting—all in one episode

Call 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:
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Have 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/packages
• Follow on Instagram: @balanced.bloodsugar.rd

Podcast: Blood Sugar Unfiltered available on Apple, Spotify, and iHeartRadio

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Ever 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-ups
• How perimenopause and midlife hormone changes affect sleep
• The role of cortisol and stress in nighttime awakenings
• Easy meal and snack strategies to stabilize blood sugar overnight
• How tracking patterns with a continuous glucose monitor can transform your sleep

If 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

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