Description: Eating out with Type 1 diabetes can feel overwhelming - from guessing carb counts to managing unexpected delays. In this episode, I'm sharing my practical strategies for restaurant dining and tackling the ultimate eating-out challenge: Thanksgiving dinner.

In This Episode:

• Why restaurant food always has more carbs than you expect (and how to estimate accurately)
• The simple visual tool I teach every family: using your fist to estimate portions
• Why regional food differences matter more than you think (Buffalo pizza vs. chain pizza!)
• My wake-up call with Chinese takeout and hidden carbs
• The pre-bolus strategy that helps you avoid chasing highs all evening
• Navigating Thanksgiving: the carb-loaded reality of nearly every dish on the table
• Fat content considerations and when extended boluses might help
• Why I don't believe in "cheat days" - and what I do instead
• The most important advice: one day of imperfect management won't derail your diabetes journey

Key Takeaways: ✓ A woman's fist = approximately 1 cup (your portable portion estimator!) ✓ Always estimate higher than expected for restaurant meals ✓ Pre-bolus for 15-20g of carbs when eating out to get ahead of the meal ✓ Don't be afraid to enter big carb numbers when the meal calls for it ✓ Approach holidays with compassion and grace, not perfection

Tools Mentioned:

• MyFitnessPal app (especially the recipe feature)

About Insulin Inspired: This podcast is for families living with Type 1 diabetes who are ready to move from surviving to thriving. I'm Melissa, a clinical pharmacist and T1D parent, combining 15 years of clinical expertise with real-life parenting experience to help you build confidence and autonomy in diabetes management.

Connect with Melissa:

• Website: www.insulininspired.com
• Instagram: @melissaapa_
• Email: melissa@insulininspired.com

Ready to work together? Book your discovery call at www.insulininspired.com

Disclaimer:This content is for educational and informational purposes only and should not be considered medical advice, diagnosis, or treatment. The information shared does not create a professional or pharmacist–patient relationship between you and Dr. Melissa Apa or the Insulin Inspired Podcast.

Although Dr. Apa is a licensed clinical pharmacist, she is not acting as your personal healthcare provider. Always consult your own qualified healthcare professional who understands your specific circumstances before making any changes to your medication, diet, or health management plan.

Any examples, experiences, or stories shared are illustrative only and should not be interpreted as medical guidance or guarantees of similar results. Individual health outcomes depend on a variety of factors, including your unique health status, medical history, and adherence to professional care.

Title: Insulin Pump Settings Decoded: Basal, I:C, and ISF

Description: Confused about which pump setting to adjust? You're not alone. In this episode, I'm breaking down basal rates, insulin-to-carb ratios, and insulin sensitivity factors—and teaching you how to know which one actually needs changing.

What you'll learn:

• What basal rates, I:C ratios, and ISF actually do
• How to recognize when each setting is wrong
• Why Omnipod 5 and Medtronic programmed basals don't matter in auto mode
• The math trick to make sure you're moving your I:C ratio the right direction
• How to know WHICH setting to adjust (the decision tree you need)
• When to wait for more data vs. when to adjust immediately
• Why the same settings don't work on different pumps
• Real examples from 15 years of clinical practice and managing my son's T1D

Resources mentioned:

• Insulin Inspired Coaching: Instagram @melissaapa_ or insulininspired.com

Confused about your pump settings? DM me on Instagram @melissaapa_ or send me an email at melissa@insulininspired.com

Disclaimer:This content is for educational and informational purposes only and should not be considered medical advice, diagnosis, or treatment. The information shared does not create a professional or pharmacist–patient relationship between you and Dr. Melissa Apa or the Insulin Inspired Podcast.

Although Dr. Apa is a licensed clinical pharmacist, she is not acting as your personal healthcare provider. Always consult your own qualified healthcare professional who understands your specific circumstances before making any changes to your medication, diet, or health management plan.

Any examples, experiences, or stories shared are illustrative only and should not be interpreted as medical guidance or guarantees of similar results. Individual health outcomes depend on a variety of factors, including your unique health status, medical history, and adherence to professional care.

Description: Ever check your blood sugar and see 220—even though you didn't eat anything? That's stress. In this episode, I'm explaining how stress hormones affect your blood sugar and giving you four practical tools to manage stress and improve your control.

What you'll learn:

• How cortisol and stress hormones raise blood sugar (even when you haven't eaten)
• Why stress causes insulin resistance
• Why you can't just bolus your way out of stress highs
• Box breathing: a 60-second tool to lower cortisol immediately
• How to use simple meditation to lower baseline stress (even if you think you "can't meditate")
• How movement breaks reduce stress and improve insulin sensitivity
• The "good enough" mindset that releases perfectionism and chronic stress
• The "How can I?" mindset that shifts you from helplessness to possibility thinking
• One tool to practice every day this week

Resources mentioned:

• Ashlee Livingstone, Our Forte (breathwork coaching):
  • https://www.ashleelivingstone.com/
  • https://www.instagram.com/ashlee.livingstone/
• Free meditation apps: Headspace, Calm, Insight Timer
• Jeff Warren-meditation instructor:
  • https://jeffwarren.org/
  • https://www.instagram.com/_jeffwarren_/?hl=en
• Insulin Inspired Coaching: Instagram @melissaapa_ or insulininspired.com

Disclaimer:This content is for educational and informational purposes only and should not be considered medical advice, diagnosis, or treatment. The information shared does not create a professional or pharmacist–patient relationship between you and Dr. Melissa Apa or the Insulin Inspired Podcast.

Although Dr. Apa is a licensed clinical pharmacist, she is not acting as your personal healthcare provider. Always consult your own qualified healthcare professional who understands your specific circumstances before making any changes to your medication, diet, or health management plan.

Any examples, experiences, or stories shared are illustrative only and should not be interpreted as medical guidance or guarantees of similar results. Individual health outcomes depend on a variety of factors, including your unique health status, medical history, and adherence to professional care.