Can a few minutes of movement after a meal support better blood sugar?

You do not need to go to the gym or complete a long workout every time you eat. Replacing some of your usual post-meal sitting with realistic movement can be a practical place to begin.

In Episode 97 of Prediabetes and the Path to Better A1C, Jenny Pena shares five accessible ways to move after meals, including options for people who cannot walk outside, have limited time, or need to modify movement for their abilities.

In this episode, you’ll learn:

• Why your muscles matter for blood sugar management

• How short periods of movement can fit into a busy day

• Alternatives for bad weather, limited space, or mobility challenges

• Why movement should support your meal rather than punish you for eating

• How to connect post-meal movement to something you already do

This is the third installment of the final five episodes before Episode 100.

Ready for more personalized support?

Prediabetes Kickstart is a small-group coaching experience designed to help you create a realistic starting plan around meals, movement, and mindset.

Join the November Prediabetes Kickstart waitlist:
https://waitlistcohort26.subscribepage.io/

Follow Jenny on Instagram for practical prediabetes support, free resources, and information about upcoming masterclasses:
https://www.instagram.com/prediabeteswithjenny/

Resource referenced:

NIDDK Healthy Living With Diabetes:
https://www.niddk.nih.gov/health-information/diabetes/overview/healthy-living-with-diabetes

Subscribe to Prediabetes and the Path to Better A1C so you do not miss the remaining episodes in the series.

Eating more protein is common advice for prediabetes, but protein is only one part of a balanced meal. What you pair it with can affect how satisfying the meal feels and how it supports your blood sugar.

In Episode 96 of Prediabetes and the Path to Better A1C, Jenny Pena shares five practical protein and fiber pairings you can use at breakfast, lunch, dinner, and snack time.

In this episode, you’ll learn:

• Why protein and fiber work better together

• How to improve meals you already eat instead of starting over

• Ways to combine protein with whole grains, beans, vegetables, or fruit

• Why adding protein or fiber does not make carbohydrate portions irrelevant

• How to choose one combination and evaluate your hunger, cravings, energy, and individual blood sugar response

Ready for personalized support?

Prediabetes Kickstart is a small-group coaching experience designed to help you create a realistic plan around meals, movement, and mindset.

Join the November Prediabetes Kickstart waitlist:
https://waitlistcohort26.subscribepage.io/

Follow Jenny on Instagram for practical prediabetes support, free resources, and information about upcoming masterclasses:
https://www.instagram.com/prediabeteswithjenny/

Resources referenced:

CDC Diabetes Meal Planning:
https://www.cdc.gov/diabetes/healthy-eating/diabetes-meal-planning.html

CDC Fiber and Diabetes Guidance:
https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html

Subscribe to Prediabetes and the Path to Better A1C so you do not miss the remaining episodes in the series.

After a prediabetes diagnosis, eating can suddenly feel complicated.

Should you eliminate carbohydrates? Eat more protein? Measure every portion? And what are you actually supposed to put on your plate?

In Episode 95 of Prediabetes and the Path to Better A1C, Jenny Pena breaks down the plate method into five flexible building blocks that can help you create balanced meals that support better blood sugar without abandoning the foods you love.

In this episode, you’ll learn:

• How to use the plate method without weighing or tracking everything
• Why carbohydrates do not need to disappear from your prediabetes diet
• How protein, fiber-rich carbohydrates, vegetables, healthy fats, and flavor work together
• How to adapt the method to breakfast, lunch, dinner, cultural foods, and combination meals
• One simple way to improve a meal without trying to change your entire diet at once

This is the first installment of the final five episodes before Episode 100. Each episode will give you five practical ideas to help you create your own realistic starting plan for prediabetes.

Ready for more personalized support?

Prediabetes Kickstart is a small-group coaching experience designed to help you create a realistic plan around meals, movement, and mindset.

Join the November Prediabetes Kickstart waitlist here:
WAITLIST LINK

Follow Jenny on Instagram for prediabetes tips, free resources, and upcoming masterclasses:
https://www.instagram.com/prediabeteswithjenny/

Subscribe to Prediabetes and the Path to Better A1C so you do not miss the remaining episodes in the series.