Unlocking the Secrets of Gut Health

Gut health isn’t just about digestion—it’s a cornerstone of blood-sugar control, energy, and long-term wellness. In this conversation, host Jenny Pena, NBC-HWC, sits down with Conny Wade, FDNP, to unpack how a healthier microbiome can move the needle on diabetes management and insulin resistance. With science-backed insights and real-life stories, they explore the powerful link between whole-food nutrition, pre- and probiotics, and lifestyle choices that make (or break) metabolic health.

Top Takeaways

• ​Gut first, everything else follows. A resilient microbiome supports insulin sensitivity and lowers A1C.
• ​Whole foods > processed foods. Cutting the packaged stuff is the fastest way to calm inflammation.
• ​Feed the good bugs. Prebiotic-rich plants—think asparagus, onions, green bananas—are non-negotiable.
• ​Supplements aren’t one-size-fits-all. Strain specificity and quality matter more than big CFU numbers.
• ​Lifestyle is medicine. Stress management, movement, and quality sleep are equal partners to nutrition.

Contact Conny using links below:

IG - https://www.instagram.com/wade_wellness

Facebook - https://www.facebook.com/share/1CUYRa4FMN/?mibextid=wwXIfr

Free Call - https://my.practicebetter.io/#/653e4858c16f417c3889f4b2/bookings?s=65e50c58852f594c02aba591&flavor=mobileapp&step=date

👉 Sign up here: https://subscribepage.io/energy

✨ Join the now evergreen 2024 Summer Book Club here: https://www.subscribepage.io/summerbook📚 Grab your copy of Year of No Sugar on Amazon: https://amzn.to/4oJxJgV

🔗 Connect with Jenny Peña

✅ Website: https://www.jennypena.com✅ Instagram: https://www.instagram.com/coachjenp✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496✅ YouTube: https://www.youtube.com/@coachjenp

If you’ve ever felt stuck in the cycle of sugar crashes, brain fog, and relentless cravings, this episode is for you.

Jenny Peña, National Board Certified Health and Wellness Coach, shares how to do a 5-Day Reset to uncover hidden sugar and improve energy—without giving up everything you love.

Discover:
✅ How sugar hides in everyday foods under sneaky names
✅ Why sugar spikes lead to crashes and cravings
✅ The eye-opening lessons from The Year of No Sugar
✅ The social and emotional challenges of cutting back
✅ How small changes can lead to more steady energy, fewer cravings, and better digestion

Ready to take the next step?

The 5-Day Energy Fix Reset is a self-paced program designed to help you spot hidden sugars, balance meals, choose smarter snacks, and manage stress and sleep for real, lasting energy. At your own pace and with special launch investment of $19 USD and option to add a short coaching session at a special rate only for those completing the reset. (price will go up, so join now)

👉 Sign up here: https://subscribepage.io/energy

✨ Join the now evergreen 2024 Summer Book Club here: https://www.subscribepage.io/summerbook
📚 Grab your copy of Year of No Sugar on Amazon: https://amzn.to/4oJxJgV

🔗 Connect with Jenny Peña

✅ Website: https://www.jennypena.com
✅ Instagram: https://www.instagram.com/coachjenp
✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496
✅ YouTube: https://www.youtube.com/@coachjenp

In this episode of The Path to Better A1C, host Jenny Pena, NBC-HWC sits down with Dr. Tina Wheat, MD MPH; a physician-turned-life-coach, to talk about burnout, boundaries, and building a life that feels as good as it looks.

Whether you're juggling a demanding job, managing a prediabetes diagnosis, or simply trying to feel better in your body, this conversation is packed with real-world strategies to help you shift from overwhelmed to intentional.

We cover how small, sustainable changes can lead to big results, why success needs a personal definition, and how being flexible with your habits can support both your blood sugar and your sanity. If you're tired of doing "all the things" and still not feeling your best, this one’s for you.

Takeaways:

• Burnout is a common issue among busy professionals.
• Starting with one small change can lead to significant improvements.
• Quality of work is more important than quantity of hours worked.
• Intentional choices lead to better health outcomes.
• Recognizing the symptoms of burnout is crucial for recovery.
• Lifestyle changes can help manage diabetes effectively.
• Finding joy in food choices can improve adherence to dietary changes.
• Flexibility in routines can enhance personal connections.
• Setting boundaries is essential for maintaining work-life balance.
• Every day is an opportunity to make a positive change.

Where to connect with Dr. Tina Wheat, MD MPH:

Email - santina@santinawheat.com

Website - https://www.santinawheat.comFree 7-Day Boundary Challenge - https://subscribepage.io/3bXosN

Instagram: https://www.instagram.com/drtinawheat/

LinkedIn: https://www.linkedin.com/in/tinawheat

Free Resource: “Dinner, Solved” – 5 Easy Meals That Keep Blood Sugar Steady - Download your copy here: ⁠⁠https://jennypena.kit.com/dinner⁠⁠

These meals are blood sugar-friendly, family-approved, and perfect if you want to feel more in control without overhauling your life.

Connect with Coach Jenny Pena, NBC-HWC:

Visit My Website: ⁠⁠https://www.jennypena.com⁠⁠

Instagram: ⁠⁠https://www.instagram.com/coachjenp⁠⁠

Book a Free Clarity Call: ⁠⁠https://calendly.com/coachjenp7/call

In this Bonus Debunk, I fact-check the boldest carnivore diet claims with peer-reviewed evidence. Were humans really “zero-carb”? What happens to your microbiome on all-meat? What do fiber, LDL cholesterol, TMAO (trimethylamine N-oxide), and kidney health actually look like in the data? We’ll hit archaeology (Neanderthal dental plaque), genetics (AMY1 salivary amylase), controlled diet studies on gut bacteria, fiber outcomes, head-to-head weight-loss trials (low-carb vs low-fat), and safety notes for CKD.
Bottom line: Protein? Yes. Plants? Also yes. Mixed, minimally processed diets win on long-term risk.

Link for references to Research Studies - https://docs.google.com/document/d/1nYpeEdERRw29Myq72IrTEVVaHDnk2Tr9-7BQbY5bpb0/edit?usp=sharing

Quick disclaimer: Educational content only, not medical advice. If you have chronic kidney disease or other conditions, personalize targets with your care team.

Comment SCIENCE on my IG post and I’ll DM the study list.
Comment CLARITY to book a call.
Comment RESET for my 5-Day Sugar Fix Reset.

Connect with me
Website: https://www.jennypena.com
Instagram: https://www.instagram.com/coachjenp/
Facebook: https://www.facebook.com/profile.php?id=61569284337496
LinkedIn: https://www.linkedin.com/in/coachjenp7/

Summer is here, with all its tempting treats—from ice cream and cocktails to BBQ sauces and vacation desserts. But enjoying the season shouldn’t mean swinging between restriction and overindulgence.

In this episode, Jenny Peña, National Board Certified Health and Wellness Coach, shares realistic, compassionate strategies to help you say goodbye to sugar extremes and enjoy summer without guilt.

You’ll learn how to:
✅ Understand why sugar cravings spike in summer
✅ Hydrate, fuel up, and choose mindful swaps
✅ Handle social events without pressure or shame
✅ Address the emotional pull of sugar
✅ Build small, sustainable habits for lasting change

Because it’s not about deprivation—it’s about empowerment, choice, and actually enjoying the season.

Plus, the Summer Book Club is still open! We’re reading The Year of No Sugar together. Even if you're joining late, you’ll get weekly Friday prompts to help you move at your own pace.

👉 Join the free Book Club: https://subscribepage.io/summerbook

✅ Website: https://www.jennypena.com
✅ Instagram: https://www.instagram.com/coachjenp
✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496
✅ YouTube: https://www.youtube.com/@coachjenp

How to handle hidden sugars and stay balanced during summer vacations

Summer is filled with travel, big family meals, and social events—but that also means more pressure around food, drinks, and sugar. In this episode, Jenny Peña, National Board Certified Health and Wellness Coach, shares practical, compassionate strategies for navigating summer without feeling restricted or off-track.

Learn how to:
✅ Handle social pressure politely without overexplaining
✅ Make easy swaps at restaurants and parties
✅ Stay steady while traveling with smart snack planning
✅ Watch for hidden sugars in drinks, sauces, and vacation treats
✅ Keep your mindset kind and flexible—so you can actually enjoy the summer

Jenny also reflects on insights from her recent Sip Smarter workshop, where participants explored just how much sugar can hide in summer beverages—from juices and smoothies to cocktails.

And if you want to keep exploring this topic, the Summer Book Club is still open! We’re reading The Year of No Sugar together. Even if you join now, you’ll get weekly Friday prompts to help you go at your own pace and stay curious (not extreme) about sugar in everyday life.

👉 Join the free Summer Book Club here: https://subscribepage.io/summerbook

✅ Website: https://www.jennypena.com✅ Instagram: https://www.instagram.com/coachjenp✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496✅ YouTube: https://www.youtube.com/@coachjenp

🔗 Connect with Jenny Peña

If your workday energy crashes by 2pm—even when you think you’re eating healthy—it might not be just your food. Hidden sugars in your favorite drinks, smoothies, and snacks can spike blood sugar, trigger cravings, and sabotage focus.

In this episode, Jenny breaks down her simple Food, Focus, and Flow framework to help you stabilize energy all day long:
✅ One balanced meal for slow, steady fuel
✅ One movement break to support blood sugar control
✅ One breathing pause to calm stress and cravings

She also dives into how drinks can be an overlooked cause of blood sugar swings—from “healthy” juices to fancy coffees—and shares practical swaps to stay clear-headed and energized.

Jenny also reflects on insights from the recent Sip Smarter workshop, where participants uncovered just how much sugar hides in everyday beverages.

Plus, the Summer Book Club is still open! We're reading The Year of No Sugar together—with weekly Friday prompts you can join anytime, even if you're starting late.

👉 Join the free Book Club: subscribepage.io/summerbook

• 🔗 Connect with Jenny Peña

  ✅ Website: https://www.jennypena.com
  ✅ Instagram: https://www.instagram.com/coachjenp
  ✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496
  ✅ YouTube:https://www.youtube.com/@coachjenp

  
  

Think you're eating healthy? Think again.

In this episode, Jenny breaks down the real impact of hidden sugars—from your morning yogurt to your afternoon protein bar—and explains how these sneaky ingredients are driving your energy crashes, cravings, and blood sugar spikes.

You’ll learn the difference between glucose, fructose, and sucrose (without the science headache), and get the truth about what happens when you drink just one sugary soda or coffee every day.

Whether you're trying to reduce cravings, lower your A1C, or simply feel better in your body, this episode will help you decode food labels and make smarter choices—without guilt or restriction.

🎧 Book Club Tie-In: This episode complements chapters from The Year of No Sugar by Eve Schaub. You can still join and get the emails here > https://subscribepage.io/summerbook

🎁 Grab your seat for Jenny’s free workshop on Monday, July 21 at 8 AM ET → https://www.jennypena.com/workshop

Need my free Blood Sugar Balancing Snacks list? Get it right here > https://subscribepage.io/snacks

Want to watch the replay for The 3 Step Blueprint for Blood Sugar Balance Workshop? Get it here - https://subscribepage.io/17vG2Z