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You ate the same thing you always eat and your blood sugar came back higher than usual. Sound familiar? In this episode, Russ breaks down exactly why your glucose response to the same meal can change from one day to the next, and why that random spike is not a failure. It is information. Tune in to learn the seven most common culprits behind inconsistent blood sugar readings, what to do right after a spike happens, and how to stop guessing and start understanding what your body is actually telling you.

In This Episode

• Why your blood sugar response to food is not fixed
• How poor sleep increases insulin resistance the very next day
• The role cortisol and stress play in post-meal glucose spikes
• Why meal timing affects your numbers before you even take a bite
• What portion creep is and how it quietly changes your results
• How movement after meals is one of your most powerful blood sugar tools
• What to do in the 15 minutes right after a spike

Resources & Links Mentioned

• Book a complimentary 15 to 20 minute discovery call: www.russpowellnutrition.com/book
• Learn more about working with Russ: www.russpowellnutrition.com
• Read the full blog post on this topic: www.russpowellnutrition.com/blog

Insurance & Payment

Russ accepts Blue Cross Blue Shield, Anthem, and UnitedHealthcare insurance plans. HSA and FSA payments are also welcome. Not sure if you qualify? Book a discovery call and we will figure it out together.

Work With Russ

If you are ready to stop guessing and start building a blood sugar strategy that actually fits your life, Russ works with a small number of clients at a time so you get the focused, personalized attention your health deserves. Book your complimentary discovery call at www.russpowellnutrition.com/book and let's talk about what is possible for you.

Connect With Russ

• Website: www.russpowellnutrition.com
• Email: contact@russpowellnutrition.com
• Podcast: Blood Sugar Unfiltered on Apple Podcasts, Spotify, and iHeart Radio

Enjoyed This Episode?

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In this episode of Blood Sugar Unfiltered, Russ Powell, RD, CDCES, breaks down the 2026 Management of Dyslipidemia guidelines—the new, more holistic approach to cholesterol and heart health. Rather than just “chasing numbers” like LDL and HDL, these guidelines prioritize prevention, personalized risk assessment, and lifestyle as a first-line, Class A recommendation.

Russ explains what tests like Lipoprotein(a) [Lp(a)] and ApoB actually mean, why they matter (especially if you have type 2 diabetes), and how to talk with your provider about getting the right labs—not just more labs. You’ll also learn practical, realistic nutrition and lifestyle strategies you can start using right away to cut your long-term risk of heart attack and stroke, even if you have a genetic predisposition.

“Even if you have a genetic predisposition for heart disease, healthy lifestyle habits can still cut your risk of adverse outcomes by about 50%—you have far more power than just your lab numbers suggest.” - Russ

Learn more about:

• Lifestyle first: 2026 guidelines give lifestyle a Class A recommendation before medications.
• New focus: Shift from “cholesterol numbers” to overall dyslipidemia management and true heart-risk assessment.
• Better risk tools: A new calculator looks at 30-year risk, adds kidney function, and removes race as a factor.
• Advanced labs matter: Lp(a) and ApoB tests help uncover hidden risk, especially in people with type 2 diabetes.
• You still have power: Even with genetic risk, lifestyle changes can cut adverse outcomes by ~50%.

Ready to Feel More in Control (and Less Overwhelmed)?
If you’ve been wanting:

• structure
• accountability
• a blood sugar plan that fits your real life
• support with holiday and New Year goals

…now is the perfect time to reach out.

Book your complimentary discovery call:
👉 https://www.russpowellnutrition.com/book

Russ accepts:

• BCBS
• UHC
• Anthem
• HSA/FSA cards
• And flexible self-pay options

Links Mentioned

• Complimentary Discovery Call → https://www.russpowellnutrition.com/book
• Russ’s website → https://www.russpowellnutrition.com
• Instagram → @balanced.bloodsugar.rd

If You Loved This Episode…

• Leave a review to help others find Blood Sugar Unfiltered!
• Screenshot and share on Instagram and tag @balanced.bloodsugar.rd so Russ can cheer you on.
• Send this episode to someone navigating the holidays with blood sugar in mind.

Send us Fan Mail

In this episode, Russ breaks down a fresh, realistic way to approach holiday eating without guilt, restriction, or the infamous “I’ll restart in January” spiral. You’ll learn why the holidays themselves aren’t the problem, how to avoid turning them into a full holi-week, and how to anchor your choices using a simple principle: start with the end in mind.

Russ also shares an eye-opening insight about January A1c labs and why they actually reflect your holiday months(October, November, and December), not what happens in January.

If you want a calm, joyful approach to holiday meals that still supports steady blood sugars and strong momentum going into the new year, this episode is for you.

What You’ll Learn

• Why holiday eating doesn’t have to derail your progress
• The difference between a holi-day and a “holi-week” (and how to avoid the trap)
• How to use “start with the end in mind” to make intentional choices
• Practical strategies to stay consistent with protein, pairing, hydration, and movement
• How holiday meals impact blood sugar and what actually helps
• The truth about January A1c draws (and what months they really reflect)
• How to enjoy holiday food without losing structure, balance, or joy

Ready to Feel More in Control (and Less Overwhelmed)?

If you’ve been wanting:

• structure
• accountability
• a blood sugar plan that fits your real life
• support with holiday and New Year goals

…now is the perfect time to reach out.

Book your complimentary discovery call:
👉 https://www.russpowellnutrition.com/book

Russ accepts:

• BCBS
• UHC
• Anthem
• HSA/FSA cards
• And flexible self-pay options

Links Mentioned

• Complimentary Discovery Call → https://www.russpowellnutrition.com/book
• Russ’s website → https://www.russpowellnutrition.com
• Instagram → @balanced.bloodsugar.rd

If You Loved This Episode…

• Leave a review to help others find Blood Sugar Unfiltered!
• Screenshot and share on Instagram and tag @balanced.bloodsugar.rd so Russ can cheer you on.
• Send this episode to someone navigating the holidays with blood sugar in mind.