Episode summary

Today’s episode is a practical deep-dive with creator and NBCHWC coach Mila Clarke (aka @thehangrywoman) on how to keep food joy without the guilt, lower the mental load of T1D, and use a quick five-minute reset when stress (or your CGM) starts shouting. We also do an on-mic, one-minute reset you can follow anywhere, play a rapid-fire True or False, and wrap with a vulnerable Confession Booth that’ll make you feel a little less alone.

What you’ll learn

• How Mila keeps food joy and a livable CGM line at the same time.
• A simple pause + reframe framework for days when the wheels try to come off.
• A guided, 60-second reset you can do in your car, kitchen, or pharmacy line.
• Why “the graph is information, not a grade” matters on hard days.

Timestamps

• 00:00 – Cold Open — Why joy, food, and five-minute resets matter right now.
• 02:10 – Meet Mila — Joy without sugarcoating (and yes, truffles).
• 04:30 – Food Joy, Minus the Fear — From math problem to joy; hangry-proof meals; mindset shifts.
• 17:00 – Mental Load, Pause & Reframe — Noticing cues, NBCHWC tools, and moving decisions to autopilot.
• 28:00 – On-Mic 60-Second Reset — Follow along in real time.
• 29:30 – Reset Bingo (CTA) — Get the free card at yourbestt1dyear.com.
• 33:00 – Mid-Roll: Blue Circle Health — Free, real-life coaching support.
• 35:00 – True or False — Food joy & A1C, 90-second stress resets, coaching yourself, CGM data ≠ grades.
• 43:00 – Fastest 5 Minutes — Rapid-fire practicals (snacks, rituals, tools).
• 50:00 – Confession Booth — Joy fails, reset saves, creator life.
• 57:00 – Close — Where to find Mila + Glucose Guide (iOS/Android/Web).

About our guest

Mila Clarke - known online as @thehangrywoman - is a creator, cook, and NBCHWC-certified coach who blends beautiful plates with honest T1D conversations. In this episode she also shares Glucose Guide, an app that turns meals, glucose data, and daily life into simple trends - with coaching and community so you’re not doing this alone (available on iOS, Android, and web).

Resources & mentions

• Reset Bingo card (free) — Grab it at yourbestt1dyear.com to keep the September challenge going.
• Blue Circle Health — Free, real-life coaching and support for people living with diabetes.
• Glucose Guide — Mila’s app for turning your data into helpful trends (+ coaching & community).

Try this today (listener challenge)

Do the 60-second reset from the episode and check off today’s square on the Bingo card. Tiny wins stack.

Resources

Reset Bingo card and newsletter: yourbestt1dyear.com

Sponsor

Blue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.org

Connect

Instagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.com

Books on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Summary

Stress right before you eat raises glucose and blunts insulin. Two minutes of calm can change the whole post-meal flight path. Keywords: pre-meal reset, cortisol, insulin sensitivity, carb counting, CGM.

What you’ll learn

• Why the same meal can spike higher under stress
• Three pre-meal resets in under two minutes
• A simple way to make the pause a daily habit

Try this today

Breathe or doodle for two minutes, then eat. Notice the difference.

Resources

Reset Bingo card and newsletter: yourbestt1dyear.com

Sponsor

Blue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.org

Connect

Instagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.com

Books on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Summary

Swap the hammer for a magnifying glass. Curiosity lowers stress, which lowers cortisol, which helps insulin work better. Keywords: diabetes distress, self-compassion, mindset, CGM alarms, five minute reset.

What you’ll learn

• A quick mindset flip when an alarm hits
• A 3-question script to replace self-blame with curiosity
• How judgment raises stress and curiosity breaks the loop

Try this today

Say “Huh… interesting,” write three possible causes, then act.

Resources

Reset Bingo card and newsletter: yourbestt1dyear.com

Sponsor

Blue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.org

Connect

Instagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.com

Books on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Summary

When life gets loud, you need a tiny, reliable toolkit. Breathing, movement, micro-distractions… we build a reset toolbar you will actually use. Keywords: T1D stress, reset toolkit, mindful breathing, movement, CGM spikes.

What you’ll learn

• A 3-category toolkit: breathing, movement, micro-distractions
• Why five minutes of calm is metabolic strategy, not fluff
• How to pick one tool and test it today

Try this today

Pick one tool, use it once, log the result on your Bingo card.

Resources

Reset Bingo card and newsletter: yourbestt1dyear.com

Sponsor

Blue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.org

Connect

Instagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.com

Books on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Summary

Five minutes isn’t random. Short, intentional resets can lower stress chemistry and protect insulin sensitivity. We explain why and show you how to use the five-minute window. Keywords: five minute reset, breathwork, anxiety, insulin resistance, T1D tools.

What you’ll learn

• The science behind short breathwork and stress reduction
• A browser-cache analogy you will never unsee
• A simple menu of resets you can do anywhere

Try this today

Before your next bolus or meeting, take five. Breathe, stretch, step outside.

Resources

Reset Bingo card and newsletter: yourbestt1dyear.com

Sponsor

Blue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.org

Connect

Instagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.com

Books on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Summary

Stress hormones push glucose up and make insulin do less. We unpack the research and give you quick strategies to blunt stress before it bulldozes your time in range. Keywords: T1D, stress spikes, CGM, cortisol, adrenaline, insulin sensitivity.

What you’ll learn

• The “same meal, same insulin, different outcome” effect under stress
• How to build a five-minute buffer before the blue shell hits
• A quick reminder to track resets with the Bingo card

Try this today

Do one short reset and write down what changed in your numbers or mood.

Resources

Reset Bingo card and newsletter: yourbestt1dyear.com

Sponsor

Blue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.org

Connect

Instagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.com

Books on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Summary

Stress and T1D go hand in hand. One email, one alarm, and cortisol spikes, insulin sensitivity drops, and your CGM graph climbs. In this kickoff, we walk through a five-minute reset you can actually use today to lower the stress load and help your insulin land. Keywords: type 1 diabetes, stress, cortisol, insulin resistance, CGM, five minute reset, mental load.

What you’ll learn

• Why stress can raise blood sugar like carbs… without the food
• How five minutes of breath, movement, or music changes the curve
• A simple Reset Bingo challenge to build momentum all month

Try this today

Pick one reset before your next meeting or meal, then mark your square.

Resources

Reset Bingo card and newsletter: yourbestt1dyear.com

Sponsor

Blue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.org

Connect

Instagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.com

Books on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Knowing when to say, “Nope, I’m done with this CGM/site/pump part,” and switch it out before it messes with your blood sugar or your brain

We’re not here to waste supplies—we’re here to protect peace. Learn the real signs your tech is on its way out and how to make a smooth swap without spiraling.

👉 Listener Challenge: Tell me your early-swap story. What gave it away?
💙 Sponsored by Blue Circle Health:
Managing T1D is hard. Doing it with a rebellious sensor shouldn’t be.
🎯 Get free support from real endos and coaches at bluecirclehealth.org

📲 Connect with me:
Instagram: @thebetes
TikTok: @the.betes