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Ever find yourself wide awake at 3 AM with a racing heart or restless mind? In this episode of Blood Sugar Unfiltered, I dive into why this happens and how your blood sugar—and hormones—might be the reason. I break down simple, evidence-based strategies to stabilize your blood sugar, calm your nervous system, and finally get a full night of sleep.

"A calm night’s sleep starts with what you do before you even close your eyes—fuel your body, balance your blood sugar, and your hormones will thank you."

Here’s what I cover in this episode:

• Why blood sugar swings can trigger 3 AM wake-ups
• How perimenopause and midlife hormone changes affect sleep
• The role of cortisol and stress in nighttime awakenings
• Easy meal and snack strategies to stabilize blood sugar overnight
• How tracking patterns with a continuous glucose monitor can transform your sleep

If you’re ready to stop the 3 AM wake-up cycle, try adding protein, healthy fats, and fiber to dinner, enjoy a balanced bedtime snack, and consider gentle post-meal movement to keep your blood sugar steady. These small shifts can mean big changes for your energy, mood, and sleep quality.

👋 Follow me on Instagram: @balanced.bloodsugar.rd

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Reversing Insulin Resistance—Without Giving Up Your Culture
Why the right food strategy matters more than restriction

Have you been told you have to give up rice, tortillas, or fruit to reverse insulin resistance or manage type 2 diabetes?

In this episode of Blood Sugar Unfiltered, I’m calling out the food noise, shame-based coaching, and confusing advice that makes you feel like you have to choose between your health and your heritage. Spoiler: you don’t.

You'll learn:

• What “food noise” is and how to turn it down
• Examples of conflicting online advice and shame-driven messages
• How to eat cultural foods with confidence
• The 3-part strategy I teach my clients to balance blood sugar without restriction
• What to say when someone questions what’s on your plate

You can reverse insulin resistance.
You can manage type 2 diabetes—sometimes even reach remission.
And yes, you can enjoy the food that raised you.

Ready for a plan that works with your lifestyle—not against it?
Book your free strategy call: russpowellnutrition.com/packages

👋 Follow me on Instagram: @balanced.bloodsugar.rd

🎧 Subscribe, rate, and share if this episode hit home!

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• Why blood sugar naturally fluctuates and how that’s a sign your body is working not failing.
• What A1C ranges really mean, depending on whether you're managing diabetes or aiming for remission.
• How to interpret CGM data in context, focusing on recovery time and stability over chasing perfect numbers.
• Emphasize looking at patterns instead of isolated spikes, taking into account sleep, stress, meals, and hormones.
• Practical resources and personalized support, including guides, courses, and one-on-one coaching to help you take control without fear.

• Access to lessons, mindset strategies, templates, and meal plan guides that you can plug and play.
• Built for the flexible, independent learner

• Personalized strategy, weekly or biweekly support
• Mindset coaching + insurance-friendly (BCBS/UHC/UMR) or flexible payment plans and rates.