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

Many people think insulin is the bad guy behind weight gain and metabolic problems, but the truth is a little more nuanced.

In this episode of the Sugar & Strength Podcast, Kayla breaks down the role of insulin in the body and explains why this misunderstood hormone is actually essential for survival.

This is Part 1 of a 2-part series on insulin where we focus on the why—why insulin matters, how it works, and why insulin resistance can make fat loss feel frustrating or impossible.

You’ll learn how hormones act like messages being sent throughout the body, why insulin is critical for storing and accessing energy, and how modern lifestyles can disrupt this delicate system.

If you’ve ever wondered why you feel tired, hungry every few hours, or stuck in a weight loss plateau, insulin resistance could be part of the story.

Chapters:

00:00 Intro to Insulin and A Little Life Update
04:57 Understanding Hormones and the Endocrine System
09:32 The Role of Insulin in the Body
12:48 Diabetes and Insulin Resistance
18:02 How Insulin Affects Blood Sugar
24:46 The Interplay of Insulin and Glucagon
28:01 Identifying and Addressing Insulin Resistance
38:51 Key Takeaways and Teaser for Part II

Keywords:
blood sugar balance, insulin resistance, metabolic health, insulin hormone function, insulin and weight loss, insulin sensitivity, metabolic flexibility,


🔗Links Mentioned In This Episode:
Free Metabolic Assessment

Apply to Work with Kayla

Submit Your AMA Question(s)

More from Kayla:

Follow on Instagram

Subscribe on YouTube

Kayla's Website

Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter