In this episode, I’m sharing 3 powerful mindset shifts to help you get unstuck in your health and fitness journey. While these insights surfaced during a recent women’s small business retreat, they easily apply to your health, habits, and daily life.

You’ll learn:

• How to start thinking and acting like the person you want to become
• Why your daily routines (or lack of them) might be keeping you stuck
• A simple way to create more structure and follow-through in your week
• The truth about whether your actions match your values
• One small question to help you take action in the next 24 hours
  

If you’ve been feeling stuck, scattered, or like you’re not showing up as your best self, this episode will help you reset and move forward with more clarity and intention.

Chapters:

00:00 Introduction
02:21 Living Into the Person You Want to Become
08:06 Daily Rituals and Weekly/Monthly Rhythms
12:10 Value Alignment and Relationships
15:50 The Journey Doesn't Have a Finish Line
17:18 Sugar & Strength Academy Updates

Keywords:
mindset, weight loss journey, women’s health


🔗 Links Mentioned In This Episode:

Small Business Sister Circle

Earn Your Happy Podcast: The Fastest Way to Elevate Your Presence + Income with Chellie Carlson

Pomodoro Timer App

Finish: Give Yourself the Gift of Done by Jon Acuff

Free Win The Week Newsletter

Join the Sugar & Strength Academy
*Try for FREE! Your first week is on me.

Apply to Work with Kayla

Follow on Instagram

Subscribe on YouTube

Kayla's Website

In this episode, Kayla sits down with functional nutritionist Karen Kennedy, author of Hack Your Blood Sugar, to discuss how continuous glucose monitor/ing (CGM) provides powerful insights into metabolism, insulin resistance, and overall health.

If you’ve ever wondered whether CGMs are useful beyond diabetes—or how to interpret the data without feeling overwhelmed—this episode is packed with practical insights. You’ll discover:

• Common blood sugar trends seen on CGMs
• What glucotypes are and how they help drive personalized insights
• How excessive insulin production can mask metabolic problems
• The importance of looking beyond glucose to understand insulin dynamics
• Simple data points that reveal metabolic dysfunction
• The bi-directional relationship of inflammation and glucose control
• What “normal” blood sugar looks like, and so much more!

Follow and subscribe for more episodes on blood sugar balance, CGM insights, and practical nutrition strategies. Visit https://ssp.riverside.com/ to listen to more from Kayla and the Sugar & Strength Podcast.

Chapters:

00:00 Introduction
01:04 Karen's Journey Into Nutrition
05:20 Metabolic Syndrome (Syndrome X)
08:52 Karen's Discovery of Continuous Glucose Monitoring (CGM)
17:21 Using CGM to Identify "Glucotypes"
25:05 Testing Methods for Insulin Resistance
36:28 The Connection Between Blood Sugar and Insulin Resistance
42:19 How to Read CGM Data Without Overthinking It
46:20 ACV and Curcumin: Surprising Discoveries from Blood Sugar Research
50:58 Prediabetes and the Oral Glucose Tolerance Test (OGTT)
56:35 Closing Thoughts on the Book Writing Process

Keywords:
blood sugar, continuous glucose monitoring (CGM), insulin resistance, diabetes, inflammation, glucotypes, apple cider vinegar, curcumin, metabolic dysfunction, author


More from Karen:
Hack Your Blood Sugar on Amazon

Hack Your Blood Sugar Homepage

Karen’s Website

Metabolic Mastermind Hive

Using CGM in Clinical Practice Facebook Group

More from Kayla:

Download Kayla’s Free CGM Guide

Apply to Work with Kayla

Submit Your AMA Question(s)

Follow Kayla on Instagram

Subscribe on YouTube

Kayla's Website

In Part 2 of this series on insulin, Kayla breaks down six common causes of insulin resistance and the practical lifestyle changes that can help improve it.

While diet certainly plays a role, factors like muscle mass, sleep, stress, hormones, and visceral fat can have a major impact on blood sugar and insulin levels.

You’ll also learn how insulin resistance develops years before blood sugar or A1C levels change, and how tools like continuous glucose monitors (CGMs) can help uncover what’s really going on beneath the surface.

In this episode, Kayla covers:

• 6 major drivers of insulin resistance
• How constant snacking and ultra-processed foods can worsen blood sugar
• The critical role muscle mass plays in insulin sensitivity
• Why visceral fat creates a vicious metabolic cycle
• Common signs and symptoms of insulin resistance
• 3 lifestyle strategies to improve insulin sensitivity
• When intermittent fasting may help—and when it may backfire
  

If you’re wondering whether insulin resistance may be impacting your health, Kayla shares how to spot the early warning signs and start improving metabolic health today.

Chapters:

00:00 Introduction
01:55 Dietary Triggers for Insulin Resistance
07:22 The Impact of Muscle Mass & Movement on Insulin Resistance
12:03 Sleep and Stress Management
17:23 Hormones, Menopause & Insulin Resistance
19:43 The Vicious Cycle of Visceral Fat & IR
22:52 Signs & Symptoms of Insulin Resistance
27:19 Strategies to Combat Insulin Resistance
33:59 Insights on Intermittent Fasting
40:11 Wrapping Up: Key Takeaways on Insulin Resistance

Keywords:
blood sugar balance, continuous glucose monitoring (CGM), metabolic health, insulin resistance, intermittent fasting, menopause, symptoms of insulin resistance

🔗Links Mentioned In This Episode:

Episode 1 of 2: Insulin 101

Free Dietitian-Approved Food List

Free Blood Sugar & Metabolic Assessment

Blog Post: Metabolic Flexibility Explained

The Metabolic Syndrome of Menopause by Dr. Mary Claire Haver

Apply to Work with Kayla

Submit Your AMA Question(s)

More from Kayla:

Follow on Instagram

Subscribe on YouTube

Kayla's Website