Why join Reset + Rebalance – 3 mini client journeys
Curious about Reset + Rebalance, the 3 month 1:1 programme of targetted nutrition and psychology support that helps t1ds rewrite their management and find peace in the messy of t1d life without resorting to restriction or losing their sanity? Learn why it works and hear from some of the folks who have already worked through the programme.
Curious about Reset + Rebalance, the 3 month 1:1 programme of targetted nutrition and psychology support that helps t1ds rewrite their management and find peace in the messy of t1d life without resorting to restriction or losing their sanity?
Learn why it works and hear from some of the folks who have already worked through the programme.
Stella*
Main issue or challenge:
Stella initially reached out to me as she was struggling to control her blood glucose levels, despite being very vigilant at checking, correcting, and carb counting. She said she wasn’t receiving much support from her healthcare team, and so was interested in my 1:1 offer. She didn’t feel she was getting good quality sleep as she’d often wake overnight with hypos, which she’d then rebound high with. She was also experiencing some health anxiety around long-term complications from type 1. She was also experiencing IBS-like symptoms and reactions to specific foods, though medical tests had all come back inconclusive.
What we worked on:
Digestive health: including focused food monitoring and symptom tracking, slowly increasing soluble fibre, identifying food triggers whilst retaining as many foods in the diet as possible, adding in specific foods and supplements to support the mucosal lining of the gut.
Psychological tools to reduce health anxiety and focus on acceptance around the type 1 diabetes.
Ran thorough blood tests to understand key nutrient levels and biomarkers of t1d health, immunity, and inflammation.
Reviewed CGM data together to spot patterns, especially around menstrual cycle hormonal shifts.
Modulation of the stress response: targetted foods and nutrients, lifestyle factors, and out of sessions homework.
By the end of the programme:
Stella’s HbA1c and cholesterol level had come down, and her time in range went from 50 to 81%.
She says, “for the first time in years my HbA1c has come down! It has stubbornly been stuck at 54 for the last few years, and is now 50. My cholesterol has also come down from 5.3 to 4.5. I told the nurse about your work and how it's really helped my diabetes understanding and management.”
She also saw an improvement in the gut symptoms she was experiencing. After daily stomach aches and bloating, she was symptom-free by the end of our work.
“I have loved working with Beth! After each of our sessions she provided me with such detailed food plans, and has helped me to manage my blood sugar levels. I now have such a better understanding of my body, and my time in range has improved. I'm so glad I came across Beth - she's so knowledgeable, helpful, and friendly, and I really enjoyed all our sessions together.”
2. Julie*
Main issue or challenge:
Julie came to me presenting with diabetes distress. She was guessing insulin doses, not able to weigh food, and not wanting to go hypo so purposefully ran high. She had been misdiagnosed as type 2, and despite managing her glucose levels with food and weight loss, she suspected this was an incorrect diagnosis. 6 years later, when she experienced DKA, she was re-diagnosed as having LADA (Latent Autoimmune Diabetes in Adults, also known as type 1.5). She also had a diagnosis of Hashimoto’s, had found herself in a pattern of yo-yo dieting, and wanted to get on top of her health again.
What we worked on:
Practical tools to support optimal meal planning, preparation, and regular eating, including anticipating stumbling blocks and co-creating proactive strategies.
Healing her food relationship: cultivating the ceremony of food, understanding which foods Julie liked to eat and finding ways to make this possible with her glucose management.
Dialling down inflammatory processes: that were most likely driving her insulin resistance, and other autoimmune conditions.
Optimising her insulin sensitivity: through gentle nutrition, mindful movement, and targetted nutrients.
Uncovering nutrient deficiencies via testing: correcting these deficiencies whilst also unpicking the route cause, and supporting optimal digestive processes to ensure adequate absorption of nutrients.
By the end of the programme:
At the beginning of our work, Julie’s HbA1c was in the 90s. When she emailed an update a few weeks after our sessions ended, this is what she said, “I have dropped my HbA1c from 90 to 66, I have lost 9kg, and my blood pressure is now 127/72 without meds.”
She’d also made some really positive life decisions too, which reduced her overall stress levels, and helped her prioritise what was meaningful to her.
“Beth is amazing. I was diagnosed with LADA in 2020 and have really struggled with controlling the diabetes, weight gain, self-esteem and further autoimmune diseases. I worked with Beth over the 12 weeks to look at getting all the ducks in a row. She was motivating and positive, taking time to think about me holistically. I had a number of life challenges and health issues during our time together and she helped me to navigate through this and the impact on my blood glucose levels. By the end of our time together my confidence has grown, my HbA1c and time in range has improved and I have learned ways to manage this. I still have more work to do, I think T1D never stops needing work, but Beth has started me on my way. The best decision I have made to look after myself - working with Beth!”
3. Mary*
Main issue or challenge:
Mary was referred to me by another practitioner. She had a recent diagnosis of T1D, and felt at a complete loss as to what she should and shouldn’t eat, and wanted support with her nutrition, exercise, and work/life balance. She was menopausal, had recently moved house, had slightly raised cholesterol levels, and had just come out of hospital after an emergency admission due to acutely infected gallbladder with large stones. She was also experiencing very loose stools and urgency to go to the loo.
What we worked on:
Balanced plates for each meal: ensuring all 3 macronutrients were present with her main meals.
Adopted an anti-inflammatory Mediterranean style of eating: for overall health, and recovery post t1d diagnosis.
Supported liver and gallbladder health: to promote optimal bile production and flow, and to optimise detoxification pathways in light of the gallbladder stones.
Managed cholesterol levels: through increasing soluble fibre, adding in a targetted clinical-grade probiotic, focusing on omega 3 sources, and adding in vitamin C-rich foods.
Nutritional education: specifically around carbohydrate counting, tips and tricks to make this easier, the glycaemic load of foods, food pairing to slow down carbohydrate absorption, and more!
By the end of the programme:
Mary felt so much more confident in not just her t1d health, but managing her digestion, and supporting her gallbladder. Her stools were more formed and she wasn’t rushing to the loo anymore.
She said, “thank you SOOOOO much for all the help you’ve given me over the past few months. I feel so very lucky to have found you - I couldn’t have wished for a better person to help me in my ongoing journey with T1D and nutrition.”
She was more able to engage in the healthcare system too, understanding what would be checked as part of her diabetes annual review, and discussing options around a carbohydrate-counting course like DAFNE.
“I cannot praise Beth enough for her expertise, wisdom and knowledge on all things nutritional and T1D. I feel blessed to have found her - she has helped me immensely and it has been an absolute joy to work with her and I would like to have her in my top pocket forever - she is a superstar!”
*client names changed to maintain confidentiality.
And there you go! 3 in-depth client stories that highlight the breadth and depth of this work. Come and Reset + Rebalance with us!
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How to eat breakfast without stepping on the blood sugar rollercoaster
Despite eating breakfast are you still getting hungry at 11am? Feeling like you’re on that blood sugar rollercoaster and want to get off it? Don’t worry - this is the blog post for you.
How to eat breakfast without stepping on the blood sugar rollercoaster
Despite eating breakfast, do your energy levels ever crash at 11am and you feel hungry again? Despite your best breakfast efforts, you just don’t feel like you’re ‘doing it right’?
I get it – it’s frustrating that you’ve fuelled up with breakfast, but then feel yourself reaching for the coffee and croissants mid-morning.
However, it doesn’t need to be this way. With a few simple tips and tricks, you’ll be able to create a breakfast that’s so nourishing, you won’t even be thinking of lunch until, well – lunchtime.
Yes, really!
I’ll share my number 1 top tip to keep blood sugars stable throughout the morning and finish up with a banging recipe to keep you fuller for longer.
The trio of glory (macros)
Any meal, but breakfast especially, needs to contain the three macronutrients:
- complex carbs (oats, berries)
- protein (chia seeds, Greek yogurt)
- healthy fats (flaxseed, nut butters)
The reason why? Well when we eat carbohydrates with protein and/or fat, the breakdown of carbs – into glucose is slowed down.
This means that glucose is absorbed into your blood streams at a slower rate too, giving you a steady stream of energy throughout the morning.
Winner!
The problem with Cheerios
The typical western breakfast is normally a carbohydrate-heavy breakfast, without any protein or fat – cereals with milk, toast with jam.
This means that the glucose from these carbohydrates is broken down super quickly and hits your bloodstream. This gives you an initial boost of energy, but this quickly wears off – hence the drop in blood sugars at 11am and the rising hangriness.
Blood sugar loving overnight oats
I’m a massive of fan of oats. They’re a great source of complex carbohydrates and fibre and if you want more #oatporn, follow me over on Instagram for regular pictures and recipes.
This is my go-to overnight oats recipe. It’s packed with nutrients, blood sugar loving foods and tastes pretty darn good too.
Ingredients
- 1 cup of oats
- 2 cups of plant milk (I like oat by Rude Health)
- Handful of frozen berries
- 1 tsp ground cinnamon
- Half a banana
- Dash of coconut oil
- 1 tbsp nut butter
Method
1. The night before, mix the oats, berries, milk and cinnamon in a bowl.
2. In the morning, add the coconut oil to a pan and gently fry off the banana until golden brown (approx. 3 mins on each side).
3. Top on to the oats with the nut butter.
4. Enjoy!
Ta da!
So there we go. My golden tip for eating breakfast like a queen, preventing that blood sugar rollercoaster and keeping you powered up ‘til lunchtime.
Meaning: more productivity in your morning and fewer growling tummies!