In this episode of The Path to Better A1C, host Jenny Pena, NBC-HWC sits down with Dr. Tina Wheat, MD MPH; a physician-turned-life-coach, to talk about burnout, boundaries, and building a life that feels as good as it looks.

Whether you're juggling a demanding job, managing a prediabetes diagnosis, or simply trying to feel better in your body, this conversation is packed with real-world strategies to help you shift from overwhelmed to intentional.

We cover how small, sustainable changes can lead to big results, why success needs a personal definition, and how being flexible with your habits can support both your blood sugar and your sanity. If you're tired of doing "all the things" and still not feeling your best, this one’s for you.

Takeaways:

• Burnout is a common issue among busy professionals.
• Starting with one small change can lead to significant improvements.
• Quality of work is more important than quantity of hours worked.
• Intentional choices lead to better health outcomes.
• Recognizing the symptoms of burnout is crucial for recovery.
• Lifestyle changes can help manage diabetes effectively.
• Finding joy in food choices can improve adherence to dietary changes.
• Flexibility in routines can enhance personal connections.
• Setting boundaries is essential for maintaining work-life balance.
• Every day is an opportunity to make a positive change.

Where to connect with Dr. Tina Wheat, MD MPH:

Email - santina@santinawheat.com

Website - https://www.santinawheat.comFree 7-Day Boundary Challenge - https://subscribepage.io/3bXosN

Instagram: https://www.instagram.com/drtinawheat/

LinkedIn: https://www.linkedin.com/in/tinawheat

Free Resource: “Dinner, Solved” – 5 Easy Meals That Keep Blood Sugar Steady - Download your copy here: ⁠⁠https://jennypena.kit.com/dinner⁠⁠

These meals are blood sugar-friendly, family-approved, and perfect if you want to feel more in control without overhauling your life.

Connect with Coach Jenny Pena, NBC-HWC:

Visit My Website: ⁠⁠https://www.jennypena.com⁠⁠

Instagram: ⁠⁠https://www.instagram.com/coachjenp⁠⁠

Book a Free Clarity Call: ⁠⁠https://calendly.com/coachjenp7/call

In this Bonus Debunk, I fact-check the boldest carnivore diet claims with peer-reviewed evidence. Were humans really “zero-carb”? What happens to your microbiome on all-meat? What do fiber, LDL cholesterol, TMAO (trimethylamine N-oxide), and kidney health actually look like in the data? We’ll hit archaeology (Neanderthal dental plaque), genetics (AMY1 salivary amylase), controlled diet studies on gut bacteria, fiber outcomes, head-to-head weight-loss trials (low-carb vs low-fat), and safety notes for CKD.
Bottom line: Protein? Yes. Plants? Also yes. Mixed, minimally processed diets win on long-term risk.

Link for references to Research Studies - https://docs.google.com/document/d/1nYpeEdERRw29Myq72IrTEVVaHDnk2Tr9-7BQbY5bpb0/edit?usp=sharing

Quick disclaimer: Educational content only, not medical advice. If you have chronic kidney disease or other conditions, personalize targets with your care team.

Comment SCIENCE on my IG post and I’ll DM the study list.
Comment CLARITY to book a call.
Comment RESET for my 5-Day Sugar Fix Reset.

Connect with me
Website: https://www.jennypena.com
Instagram: https://www.instagram.com/coachjenp/
Facebook: https://www.facebook.com/profile.php?id=61569284337496
LinkedIn: https://www.linkedin.com/in/coachjenp7/

Summer is here, with all its tempting treats—from ice cream and cocktails to BBQ sauces and vacation desserts. But enjoying the season shouldn’t mean swinging between restriction and overindulgence.

In this episode, Jenny Peña, National Board Certified Health and Wellness Coach, shares realistic, compassionate strategies to help you say goodbye to sugar extremes and enjoy summer without guilt.

You’ll learn how to:
✅ Understand why sugar cravings spike in summer
✅ Hydrate, fuel up, and choose mindful swaps
✅ Handle social events without pressure or shame
✅ Address the emotional pull of sugar
✅ Build small, sustainable habits for lasting change

Because it’s not about deprivation—it’s about empowerment, choice, and actually enjoying the season.

Plus, the Summer Book Club is still open! We’re reading The Year of No Sugar together. Even if you're joining late, you’ll get weekly Friday prompts to help you move at your own pace.

👉 Join the free Book Club: https://subscribepage.io/summerbook

✅ Website: https://www.jennypena.com
✅ Instagram: https://www.instagram.com/coachjenp
✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496
✅ YouTube: https://www.youtube.com/@coachjenp

How to handle hidden sugars and stay balanced during summer vacations

Summer is filled with travel, big family meals, and social events—but that also means more pressure around food, drinks, and sugar. In this episode, Jenny Peña, National Board Certified Health and Wellness Coach, shares practical, compassionate strategies for navigating summer without feeling restricted or off-track.

Learn how to:
✅ Handle social pressure politely without overexplaining
✅ Make easy swaps at restaurants and parties
✅ Stay steady while traveling with smart snack planning
✅ Watch for hidden sugars in drinks, sauces, and vacation treats
✅ Keep your mindset kind and flexible—so you can actually enjoy the summer

Jenny also reflects on insights from her recent Sip Smarter workshop, where participants explored just how much sugar can hide in summer beverages—from juices and smoothies to cocktails.

And if you want to keep exploring this topic, the Summer Book Club is still open! We’re reading The Year of No Sugar together. Even if you join now, you’ll get weekly Friday prompts to help you go at your own pace and stay curious (not extreme) about sugar in everyday life.

👉 Join the free Summer Book Club here: https://subscribepage.io/summerbook

✅ Website: https://www.jennypena.com✅ Instagram: https://www.instagram.com/coachjenp✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496✅ YouTube: https://www.youtube.com/@coachjenp

🔗 Connect with Jenny Peña

If your workday energy crashes by 2pm—even when you think you’re eating healthy—it might not be just your food. Hidden sugars in your favorite drinks, smoothies, and snacks can spike blood sugar, trigger cravings, and sabotage focus.

In this episode, Jenny breaks down her simple Food, Focus, and Flow framework to help you stabilize energy all day long:
✅ One balanced meal for slow, steady fuel
✅ One movement break to support blood sugar control
✅ One breathing pause to calm stress and cravings

She also dives into how drinks can be an overlooked cause of blood sugar swings—from “healthy” juices to fancy coffees—and shares practical swaps to stay clear-headed and energized.

Jenny also reflects on insights from the recent Sip Smarter workshop, where participants uncovered just how much sugar hides in everyday beverages.

Plus, the Summer Book Club is still open! We're reading The Year of No Sugar together—with weekly Friday prompts you can join anytime, even if you're starting late.

👉 Join the free Book Club: subscribepage.io/summerbook

• 🔗 Connect with Jenny Peña

  ✅ Website: https://www.jennypena.com
  ✅ Instagram: https://www.instagram.com/coachjenp
  ✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496
  ✅ YouTube:https://www.youtube.com/@coachjenp

  
  

Think you're eating healthy? Think again.

In this episode, Jenny breaks down the real impact of hidden sugars—from your morning yogurt to your afternoon protein bar—and explains how these sneaky ingredients are driving your energy crashes, cravings, and blood sugar spikes.

You’ll learn the difference between glucose, fructose, and sucrose (without the science headache), and get the truth about what happens when you drink just one sugary soda or coffee every day.

Whether you're trying to reduce cravings, lower your A1C, or simply feel better in your body, this episode will help you decode food labels and make smarter choices—without guilt or restriction.

🎧 Book Club Tie-In: This episode complements chapters from The Year of No Sugar by Eve Schaub. You can still join and get the emails here > https://subscribepage.io/summerbook

🎁 Grab your seat for Jenny’s free workshop on Monday, July 21 at 8 AM ET → https://www.jennypena.com/workshop

Need my free Blood Sugar Balancing Snacks list? Get it right here > https://subscribepage.io/snacks

Want to watch the replay for The 3 Step Blueprint for Blood Sugar Balance Workshop? Get it here - https://subscribepage.io/17vG2Z

Remember the last time you tried to “power through” that 3 p.m. slump? You’re not alone—and it might be a symptom of a bigger problem.

Join Jenny Peña, NBC-HWC and workplace-wellness champion Amy Stout as they lift the lid on burnout, reveal why recognition from leadership matters just as much as yoga in the break room, and share jaw-dropping wins from employees who reversed chronic conditions—diabetes included—after tapping into their company’s wellness benefits.

You’ll learn:

• The burnout red flags managers often miss

• How to decode your medical plan for free or low-cost wellness perks

• Step-by-step tips to pitch a holistic program that sticks

Whether you’re fighting fatigue yourself or shaping the next HR initiative, this conversation will equip you to transform “survival mode” into a thriving workplace culture.

🎙️ Connect with Jenny Peña

✅ Website: https://www.jennypeña.com✅ Instagram: https://www.instagram.com/coachjenp/✅ Facebook: https://www.facebook.com/profile.php?id=61569284337496✅ LinkedIn: www.linkedin.com/in/coachjenp7✅ YouTube: https://www.youtube.com/@coachjenp✅ Book a Clarity Call: https://calendly.com/coachjenp7/call✅ Email: hello@jennypena.com

🎙️ Connect with Amy Stout, Founder, Making The Connection, LLC
Bio: Amy Stout is a workplace well-being strategist helping companies take better care of their people—so everyone feels good, works better, and wants to stay. With 30+ years in corporate leadership and a passion for supporting others, she believes: Happy people = better work = stronger business.
✅ Email: amystout@makingtheconnection.biz
✅ LinkedIn: https://www.linkedin.com/in/amy-stout04m12/

Think sugar is only a concern if you have diabetes? Think again.In this July 4th episode, we’re exploring the surprising ways added sugar impacts your energy, mood, hormones, gut health, sleep, and skin—even if your blood sugar is technically “normal.”

Plus, I’m kicking off my brand-new Free Virtual Summer Book Club—and you’re invited.

• How sugar affects more than just your A1C

• The sneaky places sugar hides (and 10+ names it goes by!)

• The difference between carbs and sugar

• How much added sugar is actually “too much”

• Smart, realistic swaps to cut back on sugar—without cutting joy

• How to join our free Book Club to explore your sugar habits together this summer

We're reading The Year of No Sugar by Eve Schaub—funny, relatable, and packed with insight. Get your book here - https://amzn.to/4dtYSyV

You’ll receive:

• Weekly email prompts & reflections

• A flexible summer reading pace

• A Zoom session to wrap it all up together

👉 Sign up now: https://subscribepage.io/summerbook

🔗 Helpful links mentioned:

• Grab my free recipe guide:
  Dinner, Solved – 5 Easy Meals That Keep Blood Sugar Steady - https://jennypena.kit.com/dinner

• Join the Book Club: https://subscribepage.io/summerbook

• Connect on Instagram: https://www.instagram.com/coachjenp

• Book a free clarity call: https://calendly.com/coachjenp7/call

  Learn more at: https://www.jennypena.com