Prediabetes and The Path to Better A1C: Blood Sugar, Energy, Brain Focus & Insulin Resistance

Jenny Pena, NBC-HWC
  • 5.0 (5)
  • Health & Fitness
  • Updated Weekly

Struggling with prediabetes, high A1C, insulin resistance, cravings, brain fog, or low energy? Join Jenny Pena, NBC-HWC, for practical, science-backed strategies to improve blood sugar, lower A1C, reduce cravings, and prevent type 2 diabetes without extreme diets. Each episode delivers simple tips on nutrition, habits, stress, sleep, metabolic health, PCOS, weight management, GLP-1 📝Free Prediabetes Guide > https://subscribepage.io/starterguide 📝Free Snacks List > https://subscribepage.io/snacks 📝Free GLP1 Guide > https://subscribepage.io/glp1 🌐 www.jennypena.com 📧 hello@jennypena.com

  1. 4d ago

    Ep 89: Blood Sugar Myth File: 5 Myths About Sleep, Stress & Blood Sugar

    Blood Sugar Myth File: 5 Myths About Sleep, Stress & Blood Sugar When you think about improving your blood sugar, food and exercise probably come to mind first. But what about sleep and stress? In this episode of the Blood Sugar Myth File, I’m breaking down five common myths about how sleep and stress affect blood sugar, insulin sensitivity, cravings, energy, and your overall metabolic health. We’ll talk about: Whether five or six hours of sleep is really “enough” If you can catch up on sleep over the weekend Why stress can affect blood sugar even when your food hasn’t changed Why managing stress doesn’t require eliminating stress from your life Simple ways to support better sleep and recovery without trying to overhaul everything at once If you have prediabetes and have been focusing only on what you eat, this episode will help you look at the bigger picture. Need a simple place to start with prediabetes? Prediabetes Roadmap Guide5 Day Sugar Fix Reset Need to chat and explore if coaching is for you? - Book a clarity call with me HERE

    Ep 89: Blood Sugar Myth File: 5 Myths About Sleep, Stress & Blood Sugar

  2. Aug 14

    Ep 88: 5 Prediabetes Exercise Myths You Need to Stop Believing

    The Prediabetes Myth Series, Part 2 of 4 Does exercise only count when it is long, intense, or done inside a gym? Do you need to reach 150 minutes a week before movement makes a difference? And why might your blood sugar temporarily rise after a difficult workout? In this episode, Jenny breaks down five common prediabetes exercise myths that can make movement feel more complicated and overwhelming than it needs to be. You’ll learn: • Why short walks and everyday movement still count• Why cardio is not the only type of exercise that matters• How strength and resistance training can support your health• Why 150 minutes a week is a goal, not an entry requirement• Why one workout does not cancel out an entire day of sitting• Why blood sugar may temporarily rise after intense exercise You do not need to find an extra hour every day before movement can become part of your routine. Jenny shares realistic ways to move more after meals, between meetings, while taking phone calls, and throughout your regular day. Your action for the week: Choose one meal you eat regularly and spend a few minutes moving afterward. Take a short walk, move around your home, or march in place. Start with what feels realistic and pay attention to how you feel. This is Part 2 of the four-part Prediabetes Myth Series. Upcoming episodes will cover sleep and stress, followed by supplements and medications. Ready for a simple place to begin? The 5-Day Sugar Fix Reset gives you one focused action each day for five days, along with a workbook, practical tools, and reflection prompts to help you build a routine that fits your life. Start the 5-Day Sugar Fix Reset:https://energy.subscribepage.io Grab your free Prediabetes Roadmap Guide:https://starterguide.subscribepage.io Ready for personalized support? Book a free Clarity Call:https://calendly.com/coachjenp7/call This episode is for educational purposes and is not medical advice or an individualized exercise plan. Speak with your healthcare provider before changing your activity, especially if you take insulin or another medication that can lower blood sugar.

    Ep 88: 5 Prediabetes Exercise Myths You Need to Stop Believing

  3. Aug 7

    Ep 87: 5 Prediabetes Nutrition Myths You Need to Stop Believing

    Episode 87: 5 Prediabetes Nutrition Myths You Need to Stop Believing The Prediabetes Myth Series, Part 1 of 4 Do you really need to stop eating carbohydrates after a prediabetes diagnosis? Is fruit too high in sugar? And is oatmeal always the best breakfast choice? In this episode, Jenny breaks down five common prediabetes nutrition myths that can leave you feeling confused, restricted, and afraid of making the wrong food choices. You’ll learn: • Why carbohydrates do not need to be completely eliminated • How to enjoy fruit while building a more balanced meal • Why not every bowl of oatmeal affects you the same way • What “whole grain” and “sugar-free” labels actually tell you • Why there is no single carbohydrate limit that works for everyone Instead of focusing on taking more foods away, Jenny shares how adding protein, fiber, healthy fats, and greater awareness can help you create meals that support your energy, satisfaction, and health goals. Your action for the week: Choose one meal you eat regularly and ask, “What could I add to make this more balanced?” This is Part 1 of the four-part Prediabetes Myth Series. Upcoming episodes will cover exercise, sleep and stress, and supplements and medications. Ready for a simple place to begin? The 5-Day Sugar Fix Reset gives you one focused step each day for five days, delivered directly to your inbox. Get started at energy.subscribepage.io. Grab your free Prediabetes Roadmap Guide: https://starterguide.subscribepage.io Ready for personalized support? Book a free Clarity Call: https://calendly.com/coachjenp7/call

    Ep 87: 5 Prediabetes Nutrition Myths You Need to Stop Believing

  4. Jul 31

    Ep 86: Stop Dieting to Lower Your Blood Sugar? Dietitian Katy Harvey Explains Why It Actually Works

    Can you really lower your A1C without cutting out carbs or following another restrictive diet? In this episode, I'm joined by registered dietitian Katy Harvey, who specializes in helping women break free from chronic dieting and build a healthier relationship with food. Together we unpack why so many people with prediabetes and insulin resistance feel trapped in the cycle of restriction, guilt, cravings, and "food noise"—and what the science actually says about creating lasting blood sugar balance. Inside this episode, we discuss: ✔️ Why dieting can actually make blood sugar management harder ✔️ The surprising truth about food noise and cravings ✔️ Why carbs are not the enemy ✔️ How to enjoy treats without feeling guilty ✔️ Mindful eating that doesn't feel complicated ✔️ Why Katy isn't a fan of intermittent fasting ✔️ How to handle social situations, vacations, restaurants, and family members who police your food ✔️ Practical mindset shifts that make healthy eating sustainable If you've ever felt like managing prediabetes means giving up everything you enjoy, this conversation will leave you feeling empowered, not restricted. About Katy:Katy is a non-diet dietitian and intuitive eating coach for women who are in or near perimenopause. She's all about eating the foods you love, unapologetically, while also honoring your health with realistic nutrition strategies that work and are sustainable. • Connect with Katy Harvey:IG @katyharvey.rd - https://www.instagram.com/katyharvey.rd/Facebook Group - • Download Katy's free Food Noise Guide:https://nondietacademy.com/food 🎁 Ready to stop guessing what to eat? Download my FREE Prediabetes Roadmap Guide to learn my simple 1-1-1 method for building balanced meals that support healthy blood sugar—without giving up the foods you love. https://starterguide.subscribepage.io/ 💚 Ready to take the next step?Let's chat! Book your complimentary Clarity Call HERE and we'll explore the best path for your goals. 💬 Have a question, an idea for a future episode, or just want to say hi? I'd love to hear from you! Send me a DM on Instagram @coachjenp or email me at hello@jennypena.com

    Ep 86: Stop Dieting to Lower Your Blood Sugar? Dietitian Katy Harvey Explains Why It Actually Works

  5. Jul 24

    Ep 85: Let's Talk About Dieting and why it's hurting your blood sugar

    Before we kick off the Blood Sugar Myth Files series in August, there's one important conversation we need to have. If you've ever felt like you just needed more willpower, another meal plan, or the "perfect" diet to lower your blood sugar, this episode is for you. In today's episode, we're exploring how diet mentality shapes the way we think about food, health, and even ourselves. Jenny shares her own journey with prediabetes, why she no longer believes restrictive diets are the answer, and how shifting your mindset can help you build healthier, more sustainable habits. In this episode, you'll learn:• What diet mentality is and how it can keep you stuck in the cycle of restriction and guilt.• Why willpower isn't the reason most diets fail.• How a sustainable approach to nutrition differs from a restrictive one.• Why understanding your body is more powerful than following the latest diet trend.• What's coming in the Blood Sugar Myth Files series and why you won't want to miss it. 🎧 Listen & Subscribe 📩 Stay ConnectedJoin my email community for weekly tips, podcast updates, and practical strategies to support healthy blood sugar: 💙 Let's ConnectWebsite: https://jennypena.com LinkedIn: https://www.linkedin.com/in/coachjenp7 Instagram: https://www.instagram.com/coachjenp YouTube: https://www.youtube.com/@coachjenp

    Ep 85: Let's Talk About Dieting and why it's hurting your blood sugar

  6. Jul 17

    Ep 84: My Frozen Shoulder Journey: What It Taught Me About Hormones & Blood Sugar

    Have you ever wondered why frozen shoulder seems to affect so many women in midlife? After developing frozen shoulder myself, I assumed it was simply an overuse injury from strength training. But as I went through physical therapy and eventually an MRI, I started asking a bigger question: Could hormones and blood sugar play a role? In this episode, I'm sharing my personal journey and breaking down what current research actually says about the relationship between frozen shoulder, menopause, blood sugar, and overall metabolic health. We'll cover: ✔️ What frozen shoulder actually is✔️ Why women between 40 and 60 are affected more often than men✔️ The surprising connection between blood sugar and connective tissue health✔️ What the research says about hormones and menopause✔️ My recovery journey and what has helped so far✔️ Simple lifestyle habits—including nutrition, movement, sleep, and stress management—that support overall health If you've been dealing with shoulder pain, stiffness, prediabetes, or you're navigating perimenopause or menopause, this episode will help you understand how these pieces may fit together. 🎁 Free Resource: Download my 3-Day Summer Kickstart Guide, featuring three days of balanced meals averaging about 90 grams of protein per day, along with fiber-rich carbohydrates and healthy fats to support steady blood sugar. Download here Need support for your blood sugar? Let's chat! Book a call with me HERE

  7. Jul 10

    Ep 83: Why Your A1C Isn't Going Down | 3 Mistakes That Keep Blood Sugar High

    Have you been eating healthier, exercising more, and trying your best... but your A1C still isn't going down? You're not alone. In this episode of Prediabetes & The Path to Better A1C, I'm sharing the 3 most common mistakes I see that can keep A1C levels elevated, even when you're making healthy changes. We'll talk about: ✅ Hidden sugars in drinks that can spike blood sugar✅ Why poor sleep makes it harder to improve insulin sensitivity✅ How chronic stress impacts your blood sugar✅ BONUS: Why strength training has become one of my favorite strategies for improving insulin sensitivity and boosting energy I also share part of my own journey recovering from frozen shoulder, why I made strength training a priority this year, and how working with my personal trainer helped me safely rebuild strength and confidence. If you've been feeling frustrated because your numbers aren't changing, this episode is for you. 📘 Prediabetes Roadmap GuideIf you've recently been diagnosed with prediabetes and aren't sure where to begin, download my free guide here:https://starterguide.subscribepage.io/ ☀️ FREE 3-Day Summer Kickstart Guide14 pages packed with practical tips, balanced recipes, and a complete 3-day meal plan to help you improve your energy and support healthy blood sugar this summer.https://jennypena.my.canva.site/summer2026 A special thank you to my personal trainer, Elizabeth Tucker, for helping me safely return to strength training while recovering from frozen shoulder. Follow Elizabeth here:https://www.instagram.com/eatucker09/ 🌐 Website: https://jennypena.com 📩 Subscribe for more evidence-based tips on prediabetes, blood sugar management, and sustainable healthy habits. If you enjoyed this episode, please:👍 Like this video💬 Leave a comment and let me know which mistake surprised you the most.🔔 Subscribe for a new episode every week.📤 Share this episode with someone who is working to lower their A1C. Remember: Better blood sugar isn't about perfection. It's about building small, sustainable habits that add up over time. #Prediabetes #A1C #BloodSugar #InsulinResistance #DiabetesPrevention #HealthyHabits #BloodSugarBalance #HealthCoach #StrengthTraining #Wellness #Nutrition #LifestyleMedicine #PrediabetesPodcast

    Ep 83: Why Your A1C Isn't Going Down | 3 Mistakes That Keep Blood Sugar High

  8. Jul 3

    Ep 82:5 Things Soccer Teaches Us About Blood Sugar and Better Health

    What can a soccer match teach you about lowering your A1C? More than you might think. ⚽ In this special episode, I'm stepping away from my usual format and sharing five surprising lessons soccer has taught me about building healthier habits, balancing blood sugar, and preventing type 2 diabetes. As someone who didn't grow up watching soccer but became a proud soccer mom after my son started playing, I've discovered that the same principles that help teams succeed on the field are the same principles that help us succeed with our health. In this episode, you'll learn: • Why consistency matters more than perfection• How every healthy habit plays a different role in blood sugar management• Why prediabetes is your opportunity to make adjustments before it's too late• The biggest mistake people make when trying to improve their health• Why support and coaching can make all the difference Whether you're working to lower your A1C, prevent type 2 diabetes, or simply build healthier habits, these lessons will change the way you think about your health journey. 🎁 Free Resource: Download my 3-Day Summer Kickstart Guide, featuring three days of simple, protein-packed meals that average 85-90 grams of protein per day. Perfect for busy schedules and anyone looking to support healthy blood sugar. 👉 Download here: https://jennypena.my.canva.site/summer2026 Want to work with me? Book a clarity call to chat! https://calendly.com/coachjenp7/call If you enjoyed this episode, be sure to subscribe, leave a review, and share it with someone who's cheering on their favorite soccer team this World Cup!

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Struggling with prediabetes, high A1C, insulin resistance, cravings, brain fog, or low energy? Join Jenny Pena, NBC-HWC, for practical, science-backed strategies to improve blood sugar, lower A1C, reduce cravings, and prevent type 2 diabetes without extreme diets. Each episode delivers simple tips on nutrition, habits, stress, sleep, metabolic health, PCOS, weight management, GLP-1 📝Free Prediabetes Guide > https://subscribepage.io/starterguide 📝Free Snacks List > https://subscribepage.io/snacks 📝Free GLP1 Guide > https://subscribepage.io/glp1 🌐 www.jennypena.com 📧 hello@jennypena.com

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