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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:
Don’t miss an episode and hit subscribe, leave a review, and share with a friend navigating diabetes, blood sugar, or weight loss confusion.

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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

🎧 Subscribe, rate, and share if this episode hit home!

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Reversing Insulin Resistance—Without Giving Up Your Culture
Why the right food strategy matters more than restriction

Have 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 down
• Examples of conflicting online advice and shame-driven messages
• How to eat cultural foods with confidence
• The 3-part strategy I teach my clients to balance blood sugar without restriction
• What to say when someone questions what’s on your plate

You 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!

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• 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.

• Access to lessons, mindset strategies, templates, and meal plan guides that you can plug and play.
• Built for the flexible, independent learner

• Personalized strategy, weekly or biweekly support
• Mindset coaching + insurance-friendly (BCBS/UHC/UMR) or flexible payment plans and rates.

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Real Talk. Real Food. Real Life with Type 2 Diabetes

Tired 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 fear
• Build flexible, blood sugar-friendly meals without restriction
• Navigate real-life challenges like stress, cravings, culture, and burnout
• Get results like lowering A1c, reducing meds, and feeling more in control

Whether 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/97300ab2e8

Apply for a strategy call or coaching support: https://www.russpowellnutrition.com/packages

Subscribe, tune in bi-weekly, and let’s make diabetes make sense—together.

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If 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 week
• Why most advice fails people with type 2 diabetes and prediabetes
• How we’re flipping the script with food freedom, blood sugar strategy, and mindset
• How to grab your first free tool: the 3-Step Fruit Pairing Guide

You 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.