Metabolic health is crucial for your overall wellbeing, impacting your energy, mood, and long-term health risks. Even if you're young and healthy, poor metabolic function can cause energy crashes, difficulty concentrating, poor sleep, cravings, and mood swings. These are early signs that your body isn't efficiently managing nutrients and blood sugar. Taking care of your metabolic health now is an investment in your future, preventing issues like type 2 diabetes, heart disease, and cognitive decline. Good metabolic health also boosts your current performance, helping you excel at work, maintain energy for workouts, and feel your best every day. The habits you develop now will benefit you for life.

"Normal" lab values often mask suboptimal metabolic function that can significantly impact how you feel day-to-day. Standard blood tests typically only flag severe dysfunction, missing the subtle but important changes that occur with aging and lifestyle factors. Many people over 50 experience what they accept as "normal aging"—reduced energy, weight gain around the midsection, brain fog, poor sleep, or decreased muscle mass—when these symptoms are actually signs of declining metabolic health that can be improved. Focusing on metabolic health can help you reclaim your vitality and potentially reverse many age-related changes you thought were inevitable. By optimizing how your body processes food, manages blood sugar, and responds to stress, you can experience more stable energy throughout the day, improved sleep quality, better mood regulation, and enhanced cognitive function. Many of my clients over 50 report feeling better than they did in their 40s once they address their metabolic health. The strategies we develop together—personalized nutrition, appropriate exercise, stress management, and sleep optimization—can help you maintain independence, strength, and mental clarity as you age. It's never too late to invest in your metabolic health, and the improvements often happen more quickly than people expect.

Improving your metabolic health can be achieved with small, strategic changes, even with a busy lifestyle. These changes can give you more energy and mental clarity to handle your demanding schedule. Start by making high-impact adjustments that fit into your routine, like meal timing, snack choices, or brief movement breaks. A CGM provides immediate feedback, helping you make efficient decisions without guesswork. You'll learn which foods give you sustained energy, how to time meals around your schedule, and strategies to manage stress-induced glucose spikes. Many find that optimizing metabolic health saves time by reducing the need for coffee breaks, eliminating afternoon slumps, and improving sleep quality. We'll create systems that work with your schedule, making metabolic health a natural part of your routine. The increased energy and mental clarity from stable blood sugar will make it easier to maintain these habits, improving your daily performance and quality of life.

A continuous glucose monitor (CGM) provides real-time feedback on how different foods affect your blood sugar levels, making it an invaluable tool for optimizing your low-carb diet. When you eat carbohydrates, your glucose levels spike, triggering insulin release that promotes fat storage. By wearing a CGM, you can identify which foods cause the smallest glucose responses and tailor your meals accordingly. The CGM helps you discover your personal carbohydrate tolerance—some people can handle certain vegetables or fruits without significant glucose spikes, while others may need to be more restrictive. This personalized data removes the guesswork from low-carb eating and helps you stay in ketosis more consistently. You'll also learn how factors like stress, sleep, and meal timing affect your glucose levels, allowing you to make informed adjustments that support your weight loss goals. Start low carb and get your CGM today.

Yes, strength training is not only compatible with intermittent fasting but can actually enhance your weight loss results when done properly. Many people successfully train in a fasted state, which can improve fat oxidation and insulin sensitivity. However, the timing and intensity of your workouts may need adjustment based on your individual response. Your CGM will be crucial in monitoring how your body responds to fasted training. Some people experience stable glucose levels during fasted workouts, while others may see small rises due to stress hormones like cortisol releasing stored glucose. The CGM data helps you determine the optimal timing for your workouts within your eating window. If you notice glucose instability or feel weak during fasted training, you might benefit from scheduling strength sessions closer to your eating periods. The monitor also helps you understand how your muscles utilize glucose during recovery, informing decisions about post-workout nutrition timing and macronutrient composition. For a personalized plan fit best to you, chat with one of our health coaches.

During your first month, expect a learning curve as you discover your body's unique patterns and responses. In the first week, you may notice significant glucose variability as your body adapts to lower carbohydrate intake and new eating patterns. The CGM will likely reveal unexpected glucose spikes from foods you thought were "safe," helping you refine your food choices quickly. Most people see their average glucose levels stabilize and decrease within 2-3 weeks as metabolic flexibility improves. You may experience some initial fatigue or irritability as your body adapts to using fat for fuel, but the CGM data will show you're on the right track as glucose levels become more stable throughout the day. By week 3-4, you should notice more predictable patterns: steady glucose during fasting periods, minimal spikes after meals, and stable levels during exercise. This is also when many people report improved energy, better sleep, and initial weight loss. The CGM data during this period establishes your baseline patterns, which we'll use to fine-tune your protocol for continued success. For an optimal plan fit best to your metabolic health goals, reach out to our health coaches.

A Continuous Glucose Monitor (CGM) is a small, wearable device that tracks your blood glucose levels continuously, day and night. Unlike traditional meters that require finger pricks, a CGM provides real-time glucose data every few minutes, offering a complete picture of your glucose patterns. The device includes a tiny sensor inserted under your skin, usually on your arm or abdomen, which measures glucose levels in your interstitial fluid and transmits the data to a receiver or smartphone app. CGMs are especially valuable for people with diabetes, as they alert you to dangerous highs and lows, help you understand how food, exercise, stress, and medications affect your glucose levels, and provide data for informed treatment decisions.

Setting up and using a Continuous Glucose Monitor (CGM) is straightforward. Start by applying the sensor with the provided applicator, which inserts a tiny filament under your skin—most people find this virtually painless. After a brief warm-up period (1-2 hours), pair the sensor with your smartphone via the manufacturer's app or a dedicated receiver. You can then monitor your glucose levels, view trends, and receive alerts for high or low readings. CGM sensors typically last 10-14 days and are water-resistant, so you can go about your daily activities like showering and exercising. Remember to calibrate the device as recommended and use traditional finger stick tests for confirmation if needed.

Yes, our practice proudly partners with Dexcom and specializes in the Dexcom Stelos . We provide comprehensive support for Dexcom Stelos users, including initial setup consultations, ongoing monitoring and data interpretation, prescription management, and regular follow-up appointments to optimize your weight management based on your CGM data. Our team is extensively trained on the Dexcom Stelos platform and can help you understand your glucose patterns, adjust your treatment plan based on CGM insights, and troubleshoot any usage questions you may have. We work directly with Dexcom to ensure you receive the most current devices and supplies, and we can assist with insurance authorization and coverage questions related to your CGM prescription. Important Note: For any technical device issues, malfunctions, or warranty concerns related to your Dexcom Stelos CGM, please contact Dexcom directly at their customer support line. While we provide clinical support and data interpretation, Dexcom's technical support team is best equipped to handle device-specific troubleshooting, replacement requests, and technical questions about the hardware itself.

Our 1-on-1 CGM coaching is a comprehensive program that transforms your continuous glucose monitor from a simple tracking device into a powerful tool for metabolic optimization. During our initial consultation, we'll review your health goals, current diet, exercise routine, and lifestyle factors to establish your baseline. I'll teach you how to properly read and interpret your CGM data, identifying patterns that reveal how your body uniquely responds to different foods, meal timing, and physical activities. Together, we'll analyze your glucose responses to create a personalized nutrition plan that works specifically for your metabolism. This isn't a one-size-fits-all approach—we'll discover which foods keep your glucose stable, optimal meal timing for your schedule, and portion sizes that support your goals. For your workout plan, we'll use your CGM data to determine the best times to exercise, whether you respond better to fasted or fed training, and how different types of exercise affect your metabolic health. Throughout the process, I provide ongoing support, weekly data reviews, and plan adjustments based on your real-world results and changing needs.

One of the most eye-opening aspects of CGM coaching is discovering how non-food factors dramatically impact your metabolic health. I'll teach you to identify the subtle but significant ways that stress and sleep quality show up in your glucose data. Poor sleep often causes elevated morning glucose levels and increased insulin resistance throughout the day, while chronic stress can trigger glucose spikes even when you haven't eaten anything. During our sessions, we'll correlate your CGM readings with your sleep quality, stress levels, work schedules, and life events to reveal these hidden patterns. I'll show you how to use your phone's sleep tracking or a simple stress journal alongside your CGM data to build a complete picture of your metabolic health. We'll then develop practical strategies to optimize both—this might include stress management techniques, sleep hygiene improvements, or timing adjustments for meals and exercise based on your stress and sleep patterns. Many clients are amazed to discover that managing their stress and sleep has as much impact on their glucose stability as changing their diet.

While a CGM provides valuable data, interpreting it correctly and turning it into actionable strategies requires expertise and personalization. I bring years of experience in metabolic health and have worked with hundreds of clients to understand CGM data nuances. What looks like a "bad" glucose response might be normal for you, or what seems insignificant could be key to better health. The real value lies in personalized analysis and ongoing support. I help you avoid common mistakes like overreacting to normal glucose fluctuations or missing important patterns. Generic advice might tell you to avoid all high-glycemic foods, but we might discover you handle certain carbs fine at specific times. I also provide accountability and troubleshooting for real-life situations like holidays, travel, or stress. The combination of expert interpretation, personalized strategy, and ongoing support creates lasting behavior change beyond the time you wear your CGM.