If you're trying to keep your blood sugar steady—whether you're managing a diagnosis or just want to feel better throughout the day—this episode is packed with practical advice you can actually use. Registered dietitian and certified personal trainer Ashley Sponsky breaks down how movement and food choices work together to support balanced blood sugar.

Ashley shares why strength training twice a week and brisk walking for about 21 minutes a day are a powerful combo. We also talk about how meal timing, fiber, and protein (100 grams a day is her goal!) can help you stay full, energized, and avoid those sugar crashes. From lifting heavier weights to starting meals with veggies, Ashley gives us real-world tips to make small changes that add up.

Top Three Things You Will Learn In This Episode:

1. How strength training and brisk walking help regulate blood sugar — including how often to do them, how to challenge your muscles effectively, and why walking after meals makes a difference.

2. The role of protein and fiber in stabilizing blood sugar — how much to aim for daily, why they keep you full and steady, and the best food sources to include.

3. Simple meal strategies to prevent blood sugar spikes — like pairing carbs with protein and eating veggies first to slow digestion and improve glucose response.

Episode Notes and Resources:

Ashley Sponsky’s Website: https://fueledandfit.us/

• Connect with Ashley on Instagram and Facebook at @fueledandfitllc

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