LEVELS – Metabolic Insights

How can you reduce triglycerides? Oct 28, 2024

Lower your levels to the healthy range to reduce your risk of heart disease, Type 2 diabetes, and more.

Author: Stephanie Eckelkamp

Link to article: https://www.levels.com/blog/how-can-you-reduce-triglycerides

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New research shows that CGM data aids weight loss Oct 26, 2024

A small randomized clinical trial measures the value of seeing real-time glucose to improve diet and body composition.

Author: Jennifer Chesak

Link to article: https://www.levels.com/blog/new-research-shows-that-cgm-data-aids-weight-loss

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A dietitian’s advice on eating to support immunity Oct 24, 2024

Boost your body's defenses with expert tips on nutrition, gut health, and lifestyle choices that support a strong immune system.

Author: Zoë Atlas, MPH, RDN

Link to article: https://www.levels.com/blog/a-dietitians-advice-on-eating-to-support-immunity

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5 Common questions about GLP-1 answered by Dr. Rob Lustig Oct 22, 2024

Dr. Rob Lustig discusses how weight-loss medications like Ozempic work and why they may not be the cure-all they appear to be.

Author: The Levels Team

Link to article: https://www.levels.com/blog/5-common-questions-about-glp-1-answered-by-dr-rob-lustig

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How to improve blood glucose through food logging Oct 20, 2024

One of the most essential macros to track for stable blood glucose is carbs, but not all are equal. Food logging can help keep your levels in check.

Author: The Levels Team

Link to article: https://www.levels.com/blog/how-to-improve-blood-glucose-through-food-logging

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9 Key habits for optimal metabolic health Oct 18, 2024

Being healthy is mainly about maintaining healthy habits. Here are 9 proven to impact metabolic health, which you can track in the Levels app today.

Author: The Levels Team

Link to article: https://www.levels.com/blog/9-key-habits-for-optimal-metabolic-health

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How continuous glucose monitoring (CGM) can help during menopause Oct 16, 2024

Post-menopausal women have an increased risk of cardiometabolic disease. Here’s how a CGM can help you focus on metabolic health.

Author: The Levels Team

Link to article: https://www.levels.com/blog/how-continuous-glucose-monitoring-can-help-during-menopause

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Can meal tracking help you lose weight? Oct 14, 2024

Research shows that logging meals regularly can help people hit nutrition goals, including losing weight.

Author: Monique Brouillette

Link to article: https://www.levels.com/blog/can-meal-tracking-help-you-lose-weight

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Can blood type affect my blood sugar? Probably not Oct 12, 2024

A handful of studies show correlations between blood type and diabetes risk, but so far, the research is too thin to suggest a real connection.

Author: Uzma Rentia

Link to article: https://www.levels.com/blog/can-blood-type-affect-my-blood-sugar-probably-not

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How does cortisol affect metabolic health? Oct 08, 2024

Too much of this stress hormone may increase the risk of Type 2 diabetes and other conditions. But you can take action to keep cortisol in check.

Author: Hallie Levine

Link to article: https://www.levels.com/blog/how-does-cortisol-affect-metabolic-health

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Using continuous glucose monitoring in people with PCOS Oct 05, 2024

Improving metabolic health can often alleviate symptoms of PCOS and continuous glucose monitors are one of the best tools we have.

Author: Jennifer Chesak

Link to article: https://www.levels.com/blog/using-continuous-glucose-monitoring-in-people-with-pcos

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What is the oral glucose tolerance test, and who should get one? Oct 02, 2024

This blood test determines whether your body can use and store glucose normally, a key indicator of metabolic health or dysfunction. Here’s what you need to know and how one doctor uses the test in her practice.

Author: Ajai Raj

Link to article: https://www.levels.com/blog/what-is-the-oral-glucose-tolerance-test-and-who-should-get-one

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The 10 best low-sugar protein bars Sep 23, 2024

When done right, this convenient snack can fend off hunger while keeping blood sugar stable. Here’s how to shop for them, and 10 of our favorites.

Author: Sharon Liao

Link to article: https://www.levels.com/blog/the-10-best-low-sugar-protein-bars

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Why food logging matters to metabolic health and how Levels can help Sep 20, 2024

What you eat is your most critical health input, and using Levels’ simple food logging can unlock insights and strategies to reach your goals faster.

Author: The Levels Team

Link to article: https://www.levels.com/blog/why-food-logging-matters-to-metabolic-health-and-how-levels-can-help

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The ultimate guide to cardiovascular and metabolic health Sep 16, 2024

Improving your metabolic health protects your heart and vice versa. Here’s why.

Author: Tyler Santora

Link to article: https://www.levels.com/blog/the-ultimate-guide-to-cardiovascular-and-metabolic-health

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Why butyrate foods are essential to gut health Sep 12, 2024

Butyrate is produced when gut bacteria break down fiber and other prebiotic foods—and it’s vital for a healthy gut and metabolism. Learn how to boost your levels with food.

Author: Stephanie Eckelkamp

Link to article: https://www.levels.com/blog/why-butyrate-foods-are-essential-to-gut-health

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How to boost metabolism: A science-backed guide Sep 09, 2024

What does it mean to “boost” your metabolism? Can it be done? Read on to learn what a healthy metabolism is and more.

Author: Becca Malizia

Link to article: https://www.levels.com/blog/a-science-backed-guide-to-boosting-metabolism

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Five things you can learn from Levels without a CGM Sep 04, 2024

The latest Levels app offers much more than glucose insights. Here’s how to use it to be your full-time health partner, improving diet, fitness and more.

Author: The Levels Team

Link to article: https://www.levels.com/blog/five-things-you-can-learn-from-levels-without-a-cgm

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Learn about Metabolic Health – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠levelshealth.com/blog⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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12 Low-sugar, healthy smoothie recipes to fuel your day Aug 30, 2024

Smoothies often contain loads of sugar. Try these tips and recipes to make a healthy smoothie that won't spike blood glucose.

Author: Joy Manning, RD

Link to article: https://www.levels.com/blog/12-low-sugar-smoothie-recipes-to-fuel-your-day

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Learn about Metabolic Health – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠levelshealth.com/blog⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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What are the best multivitamins for metabolic health? Aug 28, 2024

Along with a healthy diet, multivitamins can help ensure you get the nutrients your body needs for optimal health. Here's how to find one.

Author: Brittany Risher

Link to article: https://www.levelshealth.com/blog/which-popular-multivitamins-are-best-for-metabolic-health

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How to lower the cost of Levels Aug 27, 2024

We know cost can be a barrier to try Levels, but you can get the benefits of Levels for less money, and improve your health for no money at all.

Author: The Levels Team

Link to article: https://www.levels.com/blog/how-to-lower-the-cost-of-levels

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Why CGMs are accurate enough for diet feedback (even if the numbers vary) Aug 21, 2024

The readings on continuous glucose monitors can vary from sensor to sensor, but you can still learn a lot from the shape of the data.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/why-cgms-are-accurate-enough-for-diet-feedback-even-if-the-numbers-vary

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How does dinner timing affect metabolic health? Aug 14, 2024

A late dinnertime may lead to more significant blood sugar spikes, increased fat storage, slower metabolic rate, and other consequences.

Author: Stephanie Eckelkamp

Link to article: https://www.levels.com/blog/how-does-timing-of-your-last-meal-affect-overnight-glucose-metabolic-health

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Why does the same meal produce different glucose responses? Aug 08, 2024

How food impacts our bodies is about more than the food itself. Here are the factors that can lead to varied glucose responses from the same foods.

Author: The Levels Team

Link to article: https://www.levels.com/blog/why-does-the-same-meal-produce-different-glucose-responses

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How to improve insulin sensitivity Aug 01, 2024

Insulin sensitivity is crucial to proper blood sugar management and metabolic health. Learn how to improve your body’s responsiveness to this vital hormone.

Author: Stephanie Eckelkamp

Link to article: https://www.levelshealth.com/blog/how-to-improve-insulin-sensitivity

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7 Alternative natural ways to lower blood sugar Jul 30, 2024

Several supplements and practices claim to lower blood sugar naturally—here's what the research says and which ones are worth trying.

Author: Sharon Liao

Link to article: https://www.levelshealth.com/blog/7-alternative-natural-ways-to-lower-blood-sugar

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A dietitian’s take on how to eat healthy fats Jul 23, 2024

Fat is controversial, with evidence for benefits and harms. Here’s how one nutritionist guides clients on fat, plus 20 healthy-fat recipes.

Author: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/a-dietitians-take-on-how-to-eat-healthy-fats

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How to balance blood sugar and why it matters Jul 09, 2024

Keeping blood sugar balanced—in an optimal range—is fundamental to better metabolic health and feeling better. Here’s what you need to know.

Author: Stephanie Eckelkamp

Link to article: https://www.levelshealth.com/blog/how-to-balance-blood-sugar-and-why-it-matters

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What is lactate, and how does it impact metabolic health? Jul 01, 2024

Long considered a waste product that drives muscle soreness, researchers now think lactate is a versatile fuel source with promising clinical applications.

Author: Monique Brouillette

Link to article: https://www.levelshealth.com/blog/what-is-lactate-and-how-does-it-impact-metabolic-health

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Raquel Renda quit over-exercising to focus on building muscle and managing blood sugar Apr 12, 2024

No matter how much exercise she did, Raquel couldn’t lose weight. With the help of a CGM, she changed her diet and workouts to get her blood glucose in check. Then, she found success.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/raquel-renda-quit-over-exercising-to-focus-on-building-muscle-and-managing-blood-sugar

What is leaky gut, and how does it affect health? Apr 10, 2024

How damage to the gut barrier may interrupt physiological processes, impair metabolic health, and contribute to disease—and what you can do about it.

Author: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/what-is-leaky-gut-and-how-does-it-affect-health

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How Levels Habit Loops help you reach your health goals Apr 08, 2024

The new Habit Loops feature keeps you accountable to those key practices that meaningfully impact your metabolic health.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/how-levels-habit-loops-help-you-reach-your-health-goals

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The ultimate guide to metabolic health and aging Apr 06, 2024

Discover what you can do to live longer and make those years healthier, more productive, and enjoyable.

Author: Hallie Levine

Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-metabolic-health-and-aging

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7 Reasons Dr. Casey Means believes in CGM Apr 05, 2024

In this excerpt from her new book, Good Energy, Levels co-founder Dr. Casey Means gives 7 reasons CGM is a crucial tool for improving metabolic health.

Author: Casey Means, MD

Link to article: https://www.levelshealth.com/blog/7-reasons-dr-casey-means-believes-in-cgm

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What is glycine, and is it good for you? Apr 03, 2024

Glycine is an amino acid you can get naturally in foods or take as a supplement. Here's what we know about its effects on metabolic health.

Author: Stephanie Eckelkamp

Reviewer: Dr. Ami Kapadia

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How tracking macros with Levels can improve diet and health Apr 02, 2024

The Levels app now offers macro tracking for meals and ingredients to help you meet nutritional goals beyond glucose, like getting enough protein and fiber.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/how-tracking-macros-with-levels-can-improve-diet-and-health

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How to get a CGM without diabetes and what you can learn Mar 12, 2024

Offering a real-time look inside your body, continuous glucose monitors (CGM) are a game-changing tool for anyone looking to improve their metabolic health.

Author: Jennifer Chesak

Link to article: https://www.levelshealth.com/blog/how-to-get-a-cgm-without-diabetes-and-what-you-can-learn

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Is the glycemic index useful? Mar 11, 2024

The glycemic index provides insight into how particular foods affect glucose but has limitations. Here’s what to know.

Author: Stephanie Eckelkamp

Link to article: https://www.levelshealth.com/blog/is-the-glycemic-index-useful

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7 things that can falsely impact glucose readings Feb 29, 2024

Being aware of these causes of inaccurate data can help you identify—and avoid—surprising and misleading feedback.

Author: Joy Manning, RD

Link to article: https://www.levelshealth.com/blog/7-things-that-can-falsely-impact-glucose-readings

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What is metabolic flexibility, and why is it important? Feb 28, 2024

Metabolic flexibility means that your body can switch easily between burning glucose and fat, which means you have better energy and endurance.

Author: Jennifer Chesak

Link to article: https://www.levelshealth.com/blog/what-is-metabolic-flexibility-and-why-is-it-important

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How do heat and cold therapy affect metabolic health? Feb 27, 2024

Holistic physician Rich Joseph explains the science behind these ancient treatments and shares how to get started.

Author: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/how-do-heat-and-cold-therapy-affect-metabolic-health

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The ultimate guide to continuous glucose monitoring Feb 25, 2024

A CGM can help you make lasting lifestyle changes that positively affect your health. Here’s how to use one to your advantage.

Author: Brittany Risher

Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-continuous-glucose-monitoring

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Are low-carb cereals really healthier? Jan 31, 2024

Don’t be fooled by the marketing of “healthy” cereals—many still pack refined carbs that can spike glucose. Here's how to navigate the cereal aisle.

Author: Sharon Liao

Link to article: https://www.levelshealth.com/blog/are-low-carb-cereals-really-healthier

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Are CGMs covered by insurance? Jan 30, 2024

Not all continuous glucose monitors are covered by insurance, even if you have diabetes. Here’s how to navigate CGM coverage.

Author: Monique Brouillette

Link to article: https://www.levelshealth.com/blog/are-cgm-covered-by-insurance

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Is a continuous glucose monitor useful for prediabetes? Jan 30, 2024

Metabolic health expert Dr. Rich Joseph explains how people with prediabetes can use CGMs to benefit their health.

Author: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/is-a-continuous-glucose-monitor-useful-for-prediabetes

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What is berberine, and who should take it? Jan 29, 2024

Research suggests the botanical-based supplement berberine affects insulin and glucose, so is it worth taking for better metabolic health?

Author: Stephanie Eckelkamp

Link to article: https://www.levelshealth.com/blog/what-is-berberine-and-who-should-take-it

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The 12 best low-carb and non-alcoholic beers Jan 29, 2024

These alcoholic and non-alcoholic beverages are low in carbs but don’t taste watered down and won’t spike blood glucose.

Author: Sharon Liao

Link to article: https://www.levelshealth.com/blog/the-12-best-low-carb-and-non-alcoholic-beers

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For John Griffiths, managing blood sugar improved sleep and his ADHD Jan 29, 2024

Experiencing glucose crashes in the middle of the night disrupted his sleep and made it more challenging to focus the next day.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/for-john-griffiths-managing-blood-sugar-improved-sleep-and-his-adhd

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19 Low-carb vegan and vegetarian recipes Jan 28, 2024

Vegetarian and vegan dishes can be loaded with refined carbohydrates, but these meals will leave you satisfied and ward off blood sugar spikes.

Author: Audrey Bruno

Link to article: https://www.levelshealth.com/blog/19-low-carb-vegan-and-vegetarian-recipes

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Why Levels now offers blood testing Jan 25, 2024

Optimal metabolic health is about more than glucose. Levels Labs measures five key markers for health so you can keep tabs on long-term progress.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/why-levels-now-offers-blood-testing

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What is the prediabetes range, and what should I do if I’m borderline? Jan 24, 2024

Dr. Rich Joseph discusses how to keep your blood sugar from creeping into prediabetic or diabetic levels.

Author: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/what-is-the-prediabetes-range-and-what-should-i-do-if-im-borderline

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9 energy drinks that are better for metabolic health Jan 09, 2024

Some energy drinks can give your blood glucose an unhealthy jolt. If you want a coffee alternative, choose one of these instead.

Author: Sharon Liao

Link to article: https://www.levelshealth.com/blog/9-energy-drinks-that-are-better-for-metabolic-health

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What causes high blood sugar in people without diabetes? Dec 21, 2023

Anyone can experience hyperglycemia, but certain lifestyle habits–both positive and negative–can make it more likely.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/what-causes-high-blood-sugar-in-people-without-diabetes

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Large global insurance company highlights central role of metabolic health Dec 20, 2023

Swiss Re urges the healthcare industry to test for, prevent, and treat insulin resistance to save money and lives.

Author: Jennifer Chesak

Link to article: https://www.levelshealth.com/blog/large-global-insurance-company-highlights-central-role-of-metabolic-health

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The best frozen meals for metabolic health Dec 20, 2023

Fresh food is always best, but fortunately there are now frozen meals with healthy ingredients and no extra sugars or additives.

Author: Perri Ormont Blumberg

Link to article: https://www.levelshealth.com/blog/the-best-frozen-meals-for-metabolic-health

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How does meditation help lower blood sugar? Dec 19, 2023

Dr. Anjali Dsouza explains how this ancient practice helps reduce stress and, in turn, supports metabolic health.

Author: Anjali Dsouza, MD

Link to article: https://www.levelshealth.com/blog/how-does-meditation-help-lower-blood-sugar

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Can bitter melon improve blood sugar? Dec 19, 2023

Bitter melon is a nutrient-dense vegetable used in some traditional cultures to lower blood sugar. Learn about the benefits, how to use it, recipe ideas, supplements, and more.

Author: Stephanie Eckelkamp

Link to article: https://www.levelshealth.com/blog/can-bitter-melon-improve-blood-sugar

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Why is it harder for women to lose weight? Dec 18, 2023

A combination of hormonal and metabolic differences makes losing weight harder for women compared to men. Here, a Levels advisor explains why.

Author: Gretchen Lidicker

Link to article: https://www.levelshealth.com/blog/why-is-it-harder-for-women-to-lose-weight

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Using a CGM for weight loss Dec 18, 2023

A continuous glucose monitor can show you the foods that help you maintain stable blood sugar so you can reach your goal on the scale.

Author: Joy Manning, RD

Link to article: https://www.levelshealth.com/blog/using-a-cgm-for-weight-loss

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The essential principles of a low-carb diet Dec 11, 2023

Eating the right amount of the right carbohydrates may help reduce the risk of various diseases and help you manage your weight.

Author: Stephanie Eckelkamp

Link to article: https://www.levelshealth.com/blog/the-essential-principles-of-a-low-carb-diet

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How using Levels can help improve your fitness Dec 11, 2023

Levels can help you understand how to fuel your workouts and recover, and watch your health improve over time.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/how-using-levels-can-help-improve-your-fitness

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How to reduce insulin resistance for weight loss Dec 11, 2023

Even small changes to your diet and lifestyle can help you lose weight and improve insulin resistance.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/how-to-reduce-insulin-resistance-for-weight-loss

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20 low-carb dinner ideas that satisfy Dec 08, 2023

Break out of a supper rut with these creative, delicious, and easy recipes that won’t spike your blood sugar.

Author: Audrey Bruno

Link to article: https://www.levelshealth.com/blog/20-low-carb-dinner-ideas-that-satisfy

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What Alison Magee learned about her body in pregnancy wearing a CGM Dec 08, 2023

A former Division I soccer player, she’s been interested in health tech and performance optimization since she was a kid.

Author: ⁠Jessica Migala

Link to article: https://www.levelshealth.com/blog/what-alison-magee-learned-about-her-body-in-pregnancy-wearing-a-cgm

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How to order a blood sugar-friendly meal at a Chinese restaurant Nov 21, 2023

This cuisine is full of vegetables and lean protein—along with rice, noodles, and sugary sauces. Here’s how to navigate the menu for your metabolic health.

Author: Sharon Liao

Link to article: https://www.levelshealth.com/blog/how-to-order-a-blood-sugar-friendly-meal-at-a-chinese-restaurant

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Why are glucose responses so individual? Nov 21, 2023

Diet and nutrition are not one-size-fits-all. Instead, learning how different foods affect your individual health can help you reach your goals.

Author: Jennifer Chesak

Link to article: https://www.levelshealth.com/blog/why-are-glucose-responses-so-individual

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16 Low-carb snacks for stable blood sugar Nov 20, 2023

Skip the chips and use one of these ideas to fuel up between meals without spiking blood sugar.

Author: Audrey Bruno

Link to article: https://www.levelshealth.com/blog/16-low-carb-snacks-for-stable-blood-sugar

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How much does Levels cost? Nov 20, 2023

Levels gives you the most flexibility around how often you want to wear a CGM by separating the cost of the app from the device and services.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/how-much-does-levels-cost

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How does hydration affect metabolic health? Nov 20, 2023

Research suggests dehydration may increase disease risk, while properly timing water intake around meals benefits blood sugar control.

Author: Stephanie Eckelkamp

Link to article: https://www.levelshealth.com/blog/how-does-hydration-affect-metabolic-health

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A dietitian’s advice on how to set and achieve goals Oct 18, 2023

Changing behaviors to improve your health is easier when you set smaller goals and enlist others to support you in achieving them.

Author: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/a-dietitians-advice-on-how-to-set-and-achieve-goals

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What makes Levels different? Oct 18, 2023

There are a lot of ways to get a CGM and track metabolic health. Here are four reasons Levels is an ideal partner to help you reach your goals.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/what-makes-levels-different

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What is a blood sugar spike, and why does it matter? Oct 18, 2023

Avoiding sharp rises in blood sugar can help you feel better now and avoid disease later—here’s how to recognize and prevent glucose spikes.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/what-is-a-blood-sugar-spike-and-why-does-it-matter

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Is intermittent fasting good for women? Oct 17, 2023

The hormonal fluctuations of a woman’s menstrual cycle can pose particular challenges when fasting. Here’s what to know and how to tailor your approach.

Author: Gretchen Lidicker

Link to article: https://www.levelshealth.com/blog/is-intermittent-fasting-good-for-women

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How can I bring down blood sugar levels now? Oct 17, 2023

When your blood sugar spikes, there’s one thing you can do in the moment–but a lot you can do to avoid it in the future.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/how-can-i-bring-down-blood-sugar-levels-now

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Is fructose behind Alzheimer’s disease? Oct 17, 2023

A new study suggests that fructose and uric acid may play a role in the development of Alzheimer’s, thanks to an evolutionary adaptation hijacked by the modern diet.

Author: Jennifer Chesak

Link to article: https://www.levelshealth.com/blog/is-fructose-behind-alzheimers-disease

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What functional medicine physician Andrea Violette learned about alcohol from CGM Sep 30, 2023

After overcoming serious injuries when younger, Violette committed herself to achieving good health–and a CGM is one tool she uses personally and in practice.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/andrea-violette-learned-about-alcohol-from-cgm

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Do you get enough vitamin D? Here’s how it benefits metabolic health Sep 29, 2023

Many of us don't get enough Vitamin D from our food or sunlight. Here's why this micronutrient is crucial and how to get enough.

Author: Stephanie Eckelkamp

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/do-you-get-enough-vitamin-d-heres-how-it-benefits-metabolic-health

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Are your beauty products toxic? Sep 27, 2023

The “clean beauty” movement has helped promote products with fewer chemicals, but many products still have toxic substances. Here’s what to look out for.

Author: Jessica Migala

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/are-your-beauty-products-toxic

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How Levels can help you find your optimal diet Sep 25, 2023

Eating for better metabolic health can help you increase energy, manage weight and reduce disease risk. Here’s how Levels helps you find the diet that works best for you.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/how-levels-can-help-you-find-your-optimal-diet

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How the Levels team approaches their beauty routine Sep 23, 2023

Aiming to make your beauty products as “clean” (nontoxic) as possible requires some trial and error. Here are some recommendations from the Levels team.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/how-the-levels-team-approaches-their-beauty-routine

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How and why the Food Pyramid diet recommendations changed Sep 20, 2023

The USDA-produced graphic was in every classroom in the 90s; here’s why it finally went away, and the challenges that remain.

Author: Jaimy Lee

Reviewer: Dr. Robert Lustig

Link to article: https://www.levelshealth.com/blog/how-and-why-the-food-pyramid-diet-recommendations-changed

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Does blood sugar matter if you don’t have diabetes? Sep 18, 2023

Many of us don’t think about blood sugar until we're already sick, but maintaining stable blood sugar is vital to how you feel and your long-term health.

Author: The Levels Team

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/does-blood-sugar-matter-if-you-dont-have-diabetes

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Are “whole grain” and “whole wheat” products healthy? Sep 16, 2023

"Whole grain" and "whole wheat" appear on food labels from granola to cereal, but what do they mean, and are they actually good for you?

Author: Ashley Welch

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/are-whole-grain-and-whole-wheat-products-healthy

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Healthier flours for stable blood sugar Sep 15, 2023

Swapping white or wheat flour for these alternatives can add protein, fiber, and nutrients to your diet—and protect against big blood sugar swings.

Author: Sharon Liao

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/healthier-flours-for-stable-blood-sugar

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Can blood sugar impact hot flashes? Sep 13, 2023

Several processes connect hot flashes to blood sugar. Here's how improving your metabolic health may lessen menopause symptoms.

Author: Jennifer Chesak

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/can-blood-sugar-impact-hot-flashes

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What are normal glucose levels? Sep 04, 2023

Emerging research suggests that today’s clinical targets for healthy glucose levels may still be too high for optimal health. Here’s what we know about blood sugar targets.

Author: Monique Brouillette

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/what-are-normal-glucose-levels

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Carol Driver approaches Type 1 diabetes with an experimentation mindset Sep 02, 2023

After being diagnosed with Type 1 diabetes as a child, Carol Driver has spent most of her life managing her blood sugar—but she’s discovered there’s always more to learn about nutrition and its effects.

Author: Carol Driver

Link to article: https://www.levelshealth.com/blog/carol-driver-approaches-type-1-diabetes-with-an-experimentation-mindset

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Are ancient grains healthier than rice? Sep 01, 2023

White and even brown rice can send blood sugar soaring, but what about millet, bulgar, kamut, and other ancient grains? Why they may not be a better choice.

Author: Sharon Liao

Reviewer: Rich Joseph, MD

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The ultimate guide to exercise and metabolic health Aug 30, 2023

Exercise is one of the most critical things you can do to improve your metabolic health—here are all the ways it helps.

Author: Greg Presto

Reviewer: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-exercise-and-metabolic-health

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Michaela Kilander uses her CGM to improve whole-body health Aug 28, 2023

With the data she’s gathered from monitoring her glucose, Michaela is ready to see if bigger lifestyle changes will improve her metabolic health even more.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/michaela-kilander-uses-her-cgm-to-improve-whole-body-health

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How much protein do I need, and how do I get enough? Aug 26, 2023

Getting enough protein is vital for boosting satiety, stabilizing blood sugar, and supporting metabolic health. Here’s how to hit your daily quota.

Author: Stephanie Eckelkamp

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/how-much-protein-do-i-need-and-how-do-i-get-enough

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What is fasting glucose and why does it matter? Aug 25, 2023

Our blood sugar level between meals is one of the most common metabolic health metrics. Here’s why and what you should aim for.

Author: The Levels Team

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/what-is-fasting-glucose-and-why-does-it-matter

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Foods we love: Nutritional Yeast Aug 23, 2023

Big umami flavor, loads of metabolically beneficial B vitamins, and a healthy dose of blood sugar-balancing protein—all in just a few sprinkles.

Author: Stephanie Eckelkamp

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/foods-we-love-nutritional-yeast

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How does carb loading work—and when is it useful? Aug 21, 2023

Levels advisor Dom D’Agostino on whether or not you need to eat carbs before a race and what’s actually happening in your body when you do.

Author: Dominic D'Agostino, PhD

Link to article: https://www.levelshealth.com/blog/how-does-carb-loading-work-and-when-is-it-useful

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How using Levels can improve your health Aug 19, 2023

Increase your energy and reduce your risk of chronic disease by building healthy, data-informed habits for optimal metabolic health.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/how-using-levels-can-improve-your-health

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Why doesn’t my CGM reading match my finger-stick reading? Aug 18, 2023

Blood sugar values from a continuous glucose monitor and a glucometer can vary by as much as 20%, but for people without diabetes, the trends are what matters.

Author: Anna Brooks

Link to article: https://www.levelshealth.com/blog/why-doesnt-my-cgm-reading-match-my-finger-stick-reading

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Vero Encinas rediscovered her health—and motivation—through Levels Aug 16, 2023

Making small changes to her habits via Levels guides transformed her mental and physical health—even without a CGM.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/vero-encinas-rediscovered-her-health-and-motivation-through-levels

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12 Healthy ways to eat carbs Aug 14, 2023

Eating for metabolic health doesn’t mean never touching a carb. Here are healthy sources and ways of eating carbohydrates.

Author: Stephanie Eckelkamp

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/12-healthy-ways-to-eat-carbs

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Can being lonely impact your metabolic health? Aug 13, 2023

A new paper investigates the connection between feelings of loneliness and physical and mental health effects, and offers strategies to address both.

Author: Stephanie Weng

Reviewer: Dr. Molly Maloof

Link to article: https://www.levelshealth.com/blog/can-being-lonely-impact-your-metabolic-health

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12 Healthy low-carb yogurts for better blood sugar Jul 28, 2023

Yogurt is packed with beneficial probiotics—and, often, sugar. Get the scoop on how to choose the best options for your metabolic health.

Author: Sharon Liao

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/12-healthiest-yogurts-for-better-blood-sugar

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How blood sugar can impact menopause symptoms Jul 26, 2023

Having optimal metabolic health can help lessen the impacts of the changes during the menopause transition.

Author: Jennifer Chesak

Reviewer: Anjali Dsouza, MD

Link to article: https://www.levelshealth.com/blog/how-blood-sugar-can-impact-menopause-symptoms

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How does menopause impact weight and metabolic health? Jul 24, 2023

Weight gain is common during menopause, but we often miss the underlying relationship to insulin and other hormonal changes.

Author: Jennifer Chesak

Reviewer: Anjali Dsouza, MD

Link to article: https://www.levelshealth.com/blog/how-does-menopause-impact-weight-and-metabolic-health

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Should people with PCOS consider inositol as a treatment? Jul 22, 2023

This supplement may help stabilize hormone and glucose regulation to improve fertility and alleviate other PCOS symptoms.

Author: Grace Newjik

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/should-people-with-pcos-consider-inositol-as-a-treatment

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5 Things you can learn using Levels Jul 21, 2023

The Levels app unlocks much more than a simple glucose graph. Here’s how it can help you find healthy habits, track health trends, and more.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/5-things-you-can-learn-using-levels

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Does how often you eat impact metabolic health? Jul 19, 2023

Intermittent fasting can improve metabolic markers for some, but what you eat is still more important than when.

Author: Mary Dennis

Reviewer: Kelly LeVeque

Link to article: https://www.levelshealth.com/blog/does-how-often-you-eat-impact-metabolic-health

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How can CGM help improve exercise performance? Jul 17, 2023

Metabolic health expert Dom D'Agostino, PhD, shares four ways real-time glucose data can help make you a better athlete.

Author: Dominic D'Agostino, PhD

Link to article: https://www.levelshealth.com/blog/how-can-cgm-help-improve-exercise-performance

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With CGM, Susan Ward feels healthier in her 70s than she has in decades Jul 15, 2023

After making metabolic changes that improved her health, her doctor told her that she had saved her own life.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/with-cgm-susan-ward-feels-healthier-in-her-70s-than-she-has-in-decades

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16 Nutritious salads for metabolic health Jul 14, 2023

Colorful vegetables, lean proteins, and healthy fats amp up the flavor, textures, and nutrients to keep you satisfied and your glucose levels stable.

Author: Audrey Bruno

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/16-nutritious-salads-for-metabolic-health

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How CGMs can make fasting easier and more effective Jul 12, 2023

Fasting can be a powerful tool for weight management and metabolic health. Here’s how CGMs can uplevel your fast.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/how-cgms-can-make-fasting-easier-and-more-effective

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Do you get enough selenium? The metabolic health benefits, explained Jul 10, 2023

This essential trace mineral is a precursor to more than two dozen proteins and enzymes that influence metabolic health.

Author: Stephanie Eckelkamp

Reviewer: Dr. Ami Kapadia

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How Levels offers a new approach to weight management Jun 28, 2023

Traditional calorie-counting diets don’t work. With personalized data, Levels helps you find a sustainable, holistic path to a healthy weight.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/how-levels-offers-a-new-approach-to-weight-management

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18 Low-carb recipes high in protein Jun 26, 2023

Check out these delicious breakfast, lunch, and dinner meals to make sure you’re getting enough protein while keeping your glucose stable.

Author: Audrey Bruno

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/18-low-carb-recipes-high-in-protein

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Can eating carbs last reduce blood sugar spikes? Jun 16, 2023

Research suggests that eating protein and fat first might help reduce your post-meal blood sugar rise. Here’s what you should know.

Author: The Levels Team

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/can-eating-carbs-last-reduce-blood-sugar-spikes

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Meghan Linvill McNab uses CGM to help balance her approach to eating Jun 14, 2023

After learning her blood sugar was borderline prediabetic, Meghan realized she needed to reassess her view of “healthy” carbs.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/meghan-linvill-mcnab-uses-cgm-to-help-balance-her-approach-to-eating

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How to read a nutrition label for metabolic health Jun 12, 2023

This line-by-line guide to the Nutrition Facts panel will help you identify packaged foods that best support metabolic health.

Author: Stephanie Eckelkamp

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/how-to-read-a-nutrition-label-for-metabolic-health

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Why building muscle matters for metabolic health Jun 10, 2023

Any exercise improves metabolic health, but building muscle has unique benefits. Here's why resistance training should be part of your workout plan.

Author: Greg Presto

Reviewer: Dominic D'Agostino, PhD

Link to article: https://www.levelshealth.com/blog/why-building-muscle-matters-for-metabolic-health

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The healthiest orders at an Indian restaurant Jun 08, 2023

Full of vegetables, beans, and spices, Indian cuisine has plenty of metabolically healthy options—as long as you steer clear of certain staples.

Author: Sharon Liao

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/the-healthiest-orders-at-an-indian-restaurant

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April Izer started using a CGM after going into remission from breast cancer Jun 07, 2023

After treatment sent her into menopause, the health coach is learning how to take care of herself in a new way.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/april-izer-started-using-a-cgm-after-going-into-remission-from-breast-cancer

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How to talk to friends and family about new eating habits Jun 05, 2023

Learning how to communicate lifestyle changes clearly can increase your confidence and help set you up for long-term success.

Author: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/how-to-talk-to-friends-and-family-about-new-eating-habits

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13 Chip and cracker alternatives for better blood sugar Jun 03, 2023

These snack staples are often loaded with refined grains, sneaky sugars, and other harmful ingredients. Crunch smarter with these brands and DIY recipes.

Author: Sharon Liao

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/13-chip-and-cracker-alternatives-for-better-blood-sugar

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What is a net carb, and should you care? Jun 02, 2023

Calculating the number of carbs that impact blood sugar may help keep your levels steady, but it’s still mainly a marketing term.

Author: Emily DiNuzzo

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/what-is-a-net-carb-and-should-you-care

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How to find the best protein powder May 31, 2023

The best protein powder options for blending into smoothies or stirring into baked goods to help you get enough of this essential nutrient.

Author: Alyssa Shaffer

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/best-protein-powder

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What’s the difference between glucose, fructose, sucrose, and lactose? May 29, 2023

These four common types of sugar interact with your body differently, but it’s best to minimize all of them for optimal metabolic health.

Author: Ajai Raj

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/whats-the-difference-between-glucose-fructose-sucrose-and-lactose

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How Beth Bollinger creates delicious, blood sugar-friendly recipes for Levels May 27, 2023

The content developer talks about her health journey, how she learned to use food for wellness, and why she wears a CGM.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/how-beth-bollinger-creates-delicious-blood-sugar-friendly-recipes-for-levels

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What is MCT oil, and is it good for you? May 26, 2023

This supplement is popular among low-carb adherents, but is it helpful for metabolic health? Here’s what it does.

Author: Gretchen Lidicker

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/the-health-benefits-of-mct-oil

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10 Surprising foods that can spike your blood sugar May 05, 2023

Soup, avocado toast, and other seemingly smart picks can send your glucose soaring. Here's how to tweak those meals for better metabolic health.

Author: ⁠Emily DiNuzzo⁠

Reviewer: ⁠Zoë Atlas, MPH, RDN⁠

Link to article: https://www.levelshealth.com/blog/10-surprising-foods-that-can-spike-your-blood-sugar

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New research shows loss of epigenetic information can drive aging May 03, 2023

A preliminary study in mice suggests that an epigenetic ‘reset’ can reverse aging processes and restore youthful function of tissue and organs

Author: Jennifer Chesak

Reviewer: David Sinclair, PhD

Link to article: https://www.levelshealth.com/blog/new-research-shows-loss-of-epigenetic-information-can-drive-aging

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Foods we love: Hemp seeds May 01, 2023

These versatile seeds are rich in anti-inflammatory omega-3s, packed with vitamins and minerals, and plant-based protein.

Author: Stephanie Eckelkamp

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/foods-we-love-hemp-seeds

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Foods we love: Tofu Apr 28, 2023

This soy food is packed with complete protein, low in carbs, and brimming with beneficial phytochemicals that support cardiometabolic health.

Author: Stephanie Eckelkamp

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/foods-we-love-tofu

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Longtime member Ryan Baxter on the changing role Levels has played in his health journey Apr 26, 2023

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/longtime-member-ryan-baxter-on-the-changing-role-levels-has-played-in-his-health-journey

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Zone and Meal Scores Apr 24, 2023

For every logged meal, the Levels app delivers a simple score that reflects its effect on the body.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/zone-and-meal-scores

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What are GLP-1 receptor agonists? And who should take them? Apr 22, 2023

Originally developed to treat diabetes, GLP-1 receptor agonists have become a trendy weight loss option. Research indicates that the drugs can improve several facets of metabolic health, but they’re not for everyone.

Author: The Levels Team

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/what-are-glp-1-receptor-agonists-and-who-should-take-them

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Cheryl M. wears a CGM to track her response to intermittent fasting Apr 21, 2023

Stress plays a crucial role in her weight gain, but following 36-hour fasts helps her get back to a comfortable weight.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/cheryl-m-wears-a-cgm-to-track-her-response-to-intermittent-fasting

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What effect does fasted exercise have on metabolism? Apr 19, 2023

Exercising before eating can burn fat and improve metabolic flexibility but also affect your fitness performance. Here’s how to strike a healthy balance.

Author: Emily DiNuzzo

Reviewer: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/what-effect-does-fasted-exercise-have-on-metabolism

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13 High-fiber meals and snacks for better blood sugar Mar 31, 2023

Not all fibrous foods are created equal. These tips and recipes will help you pick the best options for your metabolic goals.

Author: Audrey Bruno

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/13-high-fiber-meals-and-snacks-for-better-blood-sugar

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Olympian Sammy Schultz wears a CGM to improve her training and health Mar 29, 2023

The retired athlete used Levels to hone her fueling strategy during training; now, she uses CGM to help manage her blood sugar after a PCOS diagnosis.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/olympian-sammy-schultz-wears-a-cgm-to-improve-her-training-and-health

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The disease most likely to kill you … that your doctor won’t tell you about Mar 27, 2023

Three leading voices in metabolic health argue why giving people access to their own data is crucial in fighting the metabolic health crisis

Author: David Perlmutter, MD, Sara Gottfried, MD, Casey Means, MD

Link to article: https://www.levelshealth.com/blog/the-disease-most-likely-to-kill-you-that-your-doctor-wont-tell-you-about

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Why are triglycerides so important to metabolic health? Mar 26, 2023

High triglycerides wreak havoc on your metabolism. These simple lifestyle changes can protect you.

Author: The Levels Team

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/why-are-triglycerides-so-important-to-metabolic-health

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How does weight gain actually work in our bodies? Mar 20, 2023

The old story of calories in and out is an incomplete explanation for why we gain or lose weight. Here’s the latest on the physiology of obesity.

Author: Kristen Mascia

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/how-does-weight-gain-actually-work-in-our-bodies

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What is carb cycling and how does it impact metabolic health? Mar 18, 2023

Switching between periods of low- and higher-carb intake may promote metabolic flexibility, improved fitness performance, hormone balance, and more. Find out if it’s right for you.

Author: Stephanie Eckelkamp

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/what-is-carb-cycling-and-how-does-it-impact-metabolic-health

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How Good Measure is experimenting with blood-sugar-friendly foods Mar 17, 2023

The new brand from food giant General Mills targets those who want to snack with little blood sugar impact.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/how-good-measure-is-experimenting-with-blood-sugar-friendly-foods

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Foods we love: Ginger Mar 15, 2023

Zesty ginger delivers potent flavor and bioactive compounds that help curb inflammation, fight free radicals, support healthy blood sugar, and more.

Author: Stephanie Eckelkamp

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/foods-we-love-ginger

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New study debunks carb-loading before exercise Mar 13, 2023

Research done in conjunction with Levels finds that packing in the carbs before exercise doesn’t confer any performance benefits.

Author: Monique Brouillette

Reviewer: Azure Grant, PhD

Link to article: https://www.levelshealth.com/blog/new-study-debunks-carb-loading-before-exercise

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Foods we love: Jicama Mar 08, 2023

This underrated tuber is low in carbohydrates and full of gut-friendly prebiotic fiber and antioxidant nutrients that support metabolic health.

Author: Stephanie Eckelkamp

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/foods-we-love-jicama

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A guide to exercise recovery and metabolic health Mar 06, 2023

Recovery plays an important role in helping you realize the metabolic benefits of exercise. Here’s how to recover more effectively.

Author: Ashley Mateo

Reviewer: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/a-guide-to-exercise-recovery-and-metabolic-health

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Is your annual physical enough? Here’s what it may miss Mar 04, 2023

For many of us, our annual checkup is our only chance to measure our long-term health. Here’s how to get the most out of that visit.

Author: Hallie Levine

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/is-your-annual-physical-enough-heres-what-it-may-miss

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How to make your preferred diet more metabolically healthy Mar 03, 2023

There’s no one perfect diet for optimal metabolic health, but there are some fundamental principles you can follow, whatever your nutritional approach.

Author: Gretchen Lidicker

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/how-to-make-your-preferred-diet-more-metabolically-healthy

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New childhood obesity guidelines acknowledge root causes but fall short on nutrition Mar 01, 2023

The new document from the American Academy of Pediatrics recognizes childhood obesity's complex roots, but fails to mention sugar or processed food.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/new-childhood-obesity-guidelines-acknowledge-root-causes-but-fall-short-on-nutrition

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What diet is best for PCOS? Feb 27, 2023

Eating a metabolically friendly diet can have a significant impact on PCOS symptoms. Here's what you need to know.

Author: Monica Karpinski

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/what-diet-is-best-for-pcos

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The best workday snacks for metabolic health Feb 25, 2023

Whether you work from home, the office, or all over town, these options provide sustained energy and steady glucose levels.

Author: Carolyn Todd

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/the-best-workday-snacks-for-metabolic-health

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Do you get enough zinc? Here’s how it benefits metabolic health Feb 24, 2023

Zinc does more than help you fight colds—it also plays a vital role in metabolic function. Here’s what you need to know.

Author: Gretchen Lidicker

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/do-you-get-enough-zinc-heres-how-it-benefits-metabolic-health

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How to order at an Italian restaurant for better blood sugar levels Feb 22, 2023

Yes, it’s possible to get a metabolically-healthy meal at an Italian eatery—even the chains. Instead of bread and pasta, seek out salads, soups, protein, and veggie options.

Author: Sharon Liao

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/how-to-order-at-an-italian-restaurant-for-better-blood-sugar-levels

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11 dips and spreads that support metabolic health Feb 20, 2023

From zesty salsa to creamy tzatziki, these flavorful options pack nutrients that support more stable blood glucose.

Author: Carolyn Todd

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/11-dips-and-spreads-that-support-metabolic-health

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For Patricia Sylwester, MD, blood sugar regulation is a cornerstone of wellness Feb 18, 2023

Using a CGM gave her the tools to teach her patients how to maintain a very low-carb diet successfully.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/for-patricia-sylwester-md-blood-sugar-regulation-is-a-cornerstone-of-wellness

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How to talk to your doctor about blood sugar and why it matters Feb 17, 2023

Many well-meaning physicians may not bring up blood sugar until prediabetes or Type 2 has set in. Here’s how to talk to your doctor before you get there.

Author: Anna Brooks

Reviewer: Dr. Sara Gottfried

Link to article: https://www.levelshealth.com/blog/how-to-talk-to-your-doctor-about-blood-sugar-and-why-it-matters

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CrossFit owner and coach Stephanie Nickitas wears a CGM to check in on her health Feb 15, 2023

The former tennis pro watched how her blood sugar reacts to food and workouts and learned the difference between ‘good’ and ‘bad’ stressors.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/crossfit-owner-and-coach-stephanie-nickitas-wears-a-cgm-to-check-in-on-her-health

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Foods We Love: Basil Seeds Feb 13, 2023

These tiny, unassuming seeds are sky-high in fiber, loaded with beneficial omega 3s, and deliver a range of micronutrients that support metabolic health.

Author: Stephanie Eckelkamp

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/foods-we-love-basil-seeds

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Levels community experiment: Can apple cider vinegar reduce blood sugar spikes? Feb 11, 2023

Our research team asked volunteers to drink apple cider vinegar alongside their meal of choice. Some saw significant changes in their post-meal glucose response.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/levels-community-experiment-can-apple-cider-vinegar-reduce-blood-sugar-spikes

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What you need to know about PCOS and pregnancy Feb 10, 2023

PCOS is a leading cause of infertility, but a diagnosis doesn’t mean you can’t get pregnant. Here’s what PCOS means for reproductive health.

Author: Monica Karpinski

Reviewer: Anjali Dsouza, MD

Link to article: https://www.levelshealth.com/blog/what-you-need-to-know-about-pcos-and-pregnancy

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The link between PCOS and insulin resistance Feb 08, 2023

PCOS is a metabolic disorder that is intricately tied to insulin resistance. Here's how the two conditions influence each other.

Author: Monica Karpinski

Reviewer: Anjali Dsouza, MD

Link to article: https://www.levelshealth.com/blog/pcos-and-insulin-resistance

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Will Nitze, founder of IQBAR, wants to improve cognitive health with food Feb 06, 2023

The CEO talks about brain-healthy nutrients and how consumer goods can enact change at scale.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/will-nitze-founder-of-iqbar-wants-to-improve-cognitive-health-with-food

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What a CGM can (and can’t) tell you about your diet Feb 04, 2023

Continuous glucose monitors are a powerful tool for seeing how food affects your health. Here’s how to get the most out of wearing one.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/what-a-cgm-can-and-cant-tell-you-about-your-diet

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A practical guide to cutting out sugar Feb 03, 2023

Want to reduce or eliminate sugar from your diet? It can be challenging, but this expert-developed plan offers a roadmap to success.

Author: Stephanie Eckelkamp

Reviewer: Kelly LeVeque

Link to article: https://www.levelshealth.com/blog/a-practical-guide-to-cutting-out-sugar

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Hanna Hyvaerinen wears a CGM to help manage blood sugar while living with gastroparesis Feb 01, 2023

Despite getting advice suggesting a diet of simple carbs, she realized that making more blood sugar friendly choices helped her feel better all around.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/hanna-hyvaerinen-wears-a-cgm-to-help-manage-blood-sugar-while-living-with-gastroparesis

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The ultimate guide to PCOS and metabolic health Jan 30, 2023

Polycystic ovarian syndrome (PCOS) is a condition affecting fertility, weight, and more—and it's intimately tied to metabolic health.

Author: Casey Means, MD and Monica Karpinski

Reviewer: Azure Grant, PhD

Link to article: https://www.levelshealth.com/blog/how-continuous-glucose-monitoring-cgm-can-help-with-infertility-and-pcos

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Foods we love: bone broth Jan 28, 2023

Collagen-rich bone broth is low in calories and carbs, rich in flavor, and a source of key amino acids that can curb inflammation and support metabolic health.

Author: Stephanie Eckelkamp

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/foods-we-love-bone-broth

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10 common questions about CGMs answered Jan 27, 2023

Continuous glucose monitors are a vital tool in understanding how your choices impact your metabolic health, but wearing one can be a new experience. Here are the basics.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/10-common-questions-about-cgms-answered

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The connection between autoimmune disease and metabolic health Jan 25, 2023

Studies show that people with autoimmune conditions like MS and IBD are more likely to have diabetes and insulin resistance, but the links are not yet fully understood.

Authors: Kaitlin Sullivan and Ceri Perkins

Reviewer: Terry Wahls, MD

Link to article: https://www.levelshealth.com/blog/the-connection-between-autoimmune-disease-and-metabolic-health

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How do blood sugar levels affect body temperature? Jan 20, 2023

Dr. Ben Bikman describes how glucose levels impact our body temperature and how glucose spikes can lead to elevated temperature.

Author: Ben Bikman, PhD

Link to article: https://www.levelshealth.com/blog/glucose-levels-body-temperature

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18 Low-carb pasta and noodle recipes for better blood sugar Jan 18, 2023

Satisfy a craving for Pad Thai, gnocchi, mac and cheese, and more without spiking your blood glucose.

Author: Audrey Bruno

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/18-low-carb-pasta-and-noodle-recipes-for-better-blood-sugar

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The metabolic benefits of slow, steady Zone 2 exercise Jan 16, 2023

Exercise that’s easy, but not too easy, can improve your fitness and your metabolic health. Here’s how to do it.

Author: Greg Presto

Reviewer: Dominic D'Agostino, PhD

Link to article: https://www.levelshealth.com/blog/the-metabolic-benefits-of-slow-steady-zone-2-exercise

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Alcohol alternatives for better metabolic health Jan 14, 2023

If you’re not careful, alcohol can damage your metabolic health. Here’s what you need to know—and delicious alternatives to sip instead.

Author: Sharon Liao

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/alcohol-alternatives-for-better-metabolic-health

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Why metabolic health matters for cold and flu season Jan 13, 2023

Metabolic dysfunction can make you more susceptible to catching seasonal illness and having worse outcomes—here’s how to protect yourself this year.

Author: Gretchen Lidicker

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/why-metabolic-health-matters-for-cold-and-flu-season

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What causes fatty liver—and what’s the connection to metabolic health? Jan 11, 2023

Dr. Ben Bikman explains this condition and how a buildup of fat in the liver can damage heart health and lead to a cycle of insulin resistance.

Author: Ben Bikman, PhD

Link to article: https://www.levelshealth.com/blog/what-causes-fatty-liver-and-whats-the-connection-to-metabolic-health

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5 Subtle signs of poor metabolic health Jan 06, 2023

Metabolic dysfunction can take many forms and creep up slowly. Here are some symptoms to watch for, and ways to maintain optimal metabolic health

Author: Naomi Barr

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/5-subtle-signs-of-poor-metabolic-health

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9 restaurants known to spike blood sugar, according to CGM data Jan 04, 2023

Fast food is full of refined grains and sugars—and it shows in members’ glucose data from these chains. Here’s what to watch out for, and healthier options.

Author: Rachael Schultz

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/9-restaurants-known-to-spike-blood-sugar-according-to-cgm-data

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What is metabolic rate? Plus, common metabolism myths Jan 02, 2023

Dr. Ben Bikman explains the fundamentals about this concept and what contributes to how “fast” or “slow” one’s metabolism may be.

Author: Ben Bikman, PhD

Link to article: https://www.levelshealth.com/blog/what-is-metabolic-rate-plus-common-metabolism-myths

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What is uric acid, and why should we measure it? Dec 31, 2022

Traditionally thought of as problematic only in gout or kidney stones, uric acid is now considered to play a central role in metabolic health and disease

Author: The Levels Team

Reviewer: David Perlmutter, MD

Link to article: https://www.levelshealth.com/blog/what-is-uric-acid-and-why-should-we-measure-it

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Rian Edman made changes he needed to get his energy back up in his 30s Dec 30, 2022

By conducting small experiments using the CGM, Rian was able to hone in on a few habits that really made a difference in managing his blood sugar response.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/rian-edman-made-changes-he-needed-to-get-his-energy-back-up-in-his-30s

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Why ApoB may be a better cholesterol marker Dec 28, 2022

ApoB reveals more about heart health than traditional cholesterol tests—but most people haven’t heard of it. Here’s why that might be changing.

Author: The Levels Team

Reviewer: Taylor Sittler, MD

Link to article: https://www.levelshealth.com/blog/why-apob-may-be-a-better-cholesterol-marker

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What does glucose in my urine mean for my health? Dec 26, 2022

Dr. Ben Bikman discusses how glucose can get into your urine and what to do if your levels test high

Author: Ben Bikman, PhD

Link to article: https://www.levelshealth.com/blog/what-does-glucose-in-my-urine-mean-for-my-health

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5 Strategies for a healthy holiday season Dec 22, 2022

The holidays can be a challenge for healthy habits. Here are tips from Dr. Casey and the rest of the Levels team for thriving through the season.

Author: Casey Means, MD

Link to article: https://www.levelshealth.com/blog/5-strategies-for-a-healthy-holiday-season

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The direct metabolic links to arthritis, musculoskeletal pain, and healing Dec 20, 2022

Why Dr. Casey Means opted against surgery for a knee injury, and what we know about using optimal metabolic health to support healthy joints

Author: Casey Means, MD

Reviewer: Howard Luks, MD

Link to article: https://www.levelshealth.com/blog/the-direct-metabolic-links-to-arthritis-musculoskeletal-pain-and-healing

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What to order at Panera Bread for stable blood sugar Dec 02, 2022

Although its salads, soups, and sandwiches sound healthy, they can wreak havoc on your metabolic health. Here’s how to order for better blood sugar.

Author: Sharon Liao

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/what-to-order-at-panera-bread-for-stable-blood-sugar

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How Katie Mathews learned to stop chasing the perfect CGM score Nov 30, 2022

The GI physician assistant found that she felt better when she loosened her dietary restrictions.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/how-katie-mathews-learned-to-stop-chasing-the-perfect-cgm-score

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What is HbA1c, and why does it matter? Nov 28, 2022

Unlike other blood sugar tests, HbA1c reflects your average glucose levels over time. Here's why it's a useful marker for minding blood sugar.

Author: The Levels Team

Reviewer: Dr. Robert Lustig

Link to article: https://www.levelshealth.com/blog/hba1c-testing

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8 Breads less likely to spike your blood sugar Nov 27, 2022

When you're craving toast or a sandwich, swap the refined white flour and added sugar of traditional bread with these more metabolically friendly options.

Author: Sharon Liao

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/levels-grocery-list-low-carb-bread

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Dr. Casey’s healthy tacos two ways Nov 26, 2022

This metabolically-healthy recipe features both a beef option and a delicious vegan filling for under $30.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/dr-caseys-healthy-tacos-two-ways

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Dr. Casey Means’s food philosophy—and how it inspired our new cooking series Nov 25, 2022

Called Levels Kitchen, the video series features delicious recipes alongside principles of cooking for metabolic health.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/why-dr-casey-means-food-philosophy

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How mindful eating can improve metabolic health Nov 23, 2022

Simply paying attention to what you eat can impact your diet and, therefore, your health. Here’s how to eat more mindfully.

Author: Zoë Atlas, MPH, RDN

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/how-mindful-eating-can-improve-metabolic-health

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50 nutritious foods with metabolic health benefits Nov 21, 2022

Discover dozens of foods that support steady blood sugar, reduce inflammation, provide metabolism-enhancing micronutrients, and more.

Author: Stephanie Eckelkamp

Reviewer: Lauren Sambataro

Link to article: https://www.levelshealth.com/blog/50-nutritious-foods-with-metabolic-health-benefits

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Why CGM super user Gabe Mendoza upped his carb intake intentionally Nov 20, 2022

The nutrition and fitness pro used his own body as an experiment–and was blown away by the results. Why carb timing matters.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/why-cgm-super-user-gabe-mendoza-upped-his-carb-intake-intentionally

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9 Meat snacks with clean ingredients Nov 19, 2022

Seek out one of these minimally processed options when you want a high-protein, low-carb, on-the-go snack.

Author: Ana Mantica

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/9-meat-snacks-with-clean-ingredients

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Dr. Anjali Dsouza wants to help women level up their health Nov 18, 2022

The integrative and functional medicine doctor and members of her Metabolic Wellness Group talk about how CGM data helped them get there.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/dr-anjali-dsouza-wants-to-help-women-level-up-their-health

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Do you get enough magnesium? Why it matters for metabolic health Nov 16, 2022

Magnesium plays a critical role in insulin sensitivity, energy production, muscle function, and more—and many of us aren’t getting enough.

Author: Gretchen Lidicker

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/do-you-get-enough-magnesium

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How to order sushi for better blood sugar Nov 14, 2022

Going out for sushi can be a healthy choice, as long as you avoid a few glucose-spiking ingredients.

Author: Sharon Liao

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/how-to-order-sushi-for-better-blood-sugar

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After two years of using Levels, Mo Jeans has adopted a seasonal approach to eating Nov 12, 2022

Aiming to extend her ‘health life,’ the physician assistant made blood sugar-friendly changes to her eating and exercise habits.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/after-two-years-of-using-levels-mo-jeans-has-adopted-a-seasonal-approach-to-eating

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What is hsCRP, and why does it matter? Nov 11, 2022

This blood test helps reveal inflammation, a key driver of metabolic dysfunction and other conditions. Here’s how to understand the marker and your results.

Author: The Levels Team

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/what-is-hscrp-and-why-does-it-matter

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10 Healthy Nut Butters Nov 09, 2022

Go beyond peanuts and try the full range of metabolically healthy nut and seed butters, which are full of protein and healthy fat.

Author: Sharon Liao

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/best-nut-seed-butters

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Andrew Herr believes personalization is the key to optimizing health at scale Nov 07, 2022

Ultimately, the founder and CEO of Fount hopes to open up the future of health and wellness to everyone.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/andrew-herr-believes-personalization-is-the-key-to-optimizing-health-at-scale

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How to Order at Starbucks for Better Blood Sugar Levels Nov 06, 2022

Sidestep the syrups, processed ingredients, and refined grains, and you can snag a healthy drink and snack on your next coffee run.

Author: Kiersten Hickman

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/how-to-order-at-starbucks-for-better-blood-sugar-levels

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Susan Bray uses CGM to find the foods that affect her blood sugar the most Nov 05, 2022

The physical therapist has experimented with enough biohacking to know what improves her cardiometabolic health–and she wants to share the message with others, too.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/susan-bray-uses-cgm-to-find-the-foods-that-affect-her-blood-sugar-the-most

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Foods We Love: Cauliflower Oct 23, 2022

Cauliflower is a fantastic low-carb substitute for starchy dishes, loaded with beneficial sulfur compounds that support blood sugar control, curb inflammation, and more.

Author: Stephanie Eckelkamp

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/foods-we-love-cauliflower

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The 7 factors that significantly impact your blood sugar Oct 22, 2022

Certain key factors directly impact your blood glucose levels and your metabolic health. Here are the seven to pay attention to.

Author: Barbara Brody

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/the-7-factors-that-significantly-impact-your-blood-sugar

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How to stay mentally and metabolically healthy during time off Oct 11, 2022

Four things I learned on my summer vacation about maintaining metabolic health during leisure time—and what happens when it all goes wrong

Author: Casey Means, MD

Link to article: https://www.levelshealth.com/blog/how-to-stay-mentally-and-metabolically-healthy-during-time-off

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Kyriakos Eleftheriou wants to close the loop on wearables Oct 09, 2022

More biomarkers measured and more datasets that allow users to make real change will significantly impact our health.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/kyriakos-eleftheriou-wants-to-close-the-loop-on-wearables

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The 10 best vitamins and supplements to consider for optimal metabolic health Oct 07, 2022

Discover the vitamins, minerals, and supplements that research shows may help improve metabolic health. Plus: the ones you can probably skip.

Author: Stephanie Eckelkamp

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/10-best-vitamins-and-supplements-metabolic-health/

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5 low-carb ice creams less likely to spike your blood sugar Oct 05, 2022

Creamy and satisfying, these pints use natural sweeteners less likely to trigger blood sugar spikes or impair metabolic health.

WRITTEN BY: The Levels Team

REVIEWED BY: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/5-low-carb-ice-creams/

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Prediabetes inspired Carl Banks to watch his blood sugar Oct 03, 2022

The self-identified “lifetime member” uses a CGM to help sustain his progress in his health journey.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/prediabetes-inspired-carl-banks-to-watch-his-blood-sugar/

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New research reveals more ways metabolic health impacts cognitive decline Oct 01, 2022

Four new studies highlight how diet—as well as blood sugar and obesity—increase risk of cognitive decline, even for younger adults.

Author: Pratibha Anand

Reviewer: David Perlmutter, MD

Link to article: https://www.levelshealth.com/blog/new-research-reveals-more-ways-metabolic-health-impacts-cognitive-decline/

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What to know about cooking with fats and oils Sep 30, 2022

Fats can either fight or promote inflammation and insulin resistance. Here’s how to select ones that add flavor and nutrients and benefit your health.

Author: Sharon Liao

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/best-fats-and-oils-metabolic-health/

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At 75, Robin Hill has more energy than ever Sep 28, 2022

Robin’s new food and lifestyle choices helped her lose 20 pounds, and she hopes they will improve her brain health.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/at-75-robin-hill-has-more-energy-than-ever/

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How diet can help lower inflammation Sep 14, 2022

Chronic inflammation is at the root of several metabolic conditions, but eating the right foods can help avoid and reduce it.

Author: Shaun Dreisbach

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/low-inflammation-diet/

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Foods we love: Zucchini Sep 12, 2022

This summer squash makes an ideal low-carb substitute for pasta with vitamins, minerals, and antioxidants that support metabolic health.

Author: Stephanie Eckelkamp

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/foods-we-love-zucchini/

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Why isn’t high-fructose corn syrup regulated? Sep 10, 2022

Research has shown for years that the sweetener is unhealthy. So why is it still in so many ultra-processed foods?

Author: The Levels Team

Reviewer: Dr. Robert Lustig

Link to article: https://www.levelshealth.com/blog/why-isnt-high-fructose-corn-syrup-regulated/

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Laurel Touby relies on CGM for accountability—and has made peace with carbs Sep 09, 2022

The managing partner of Supernode Ventures shares the after-dinner snack that scores her a perfect 10 every time.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/laurel-touby-relies-cgm-for-accountability-and-has-made-peace-with-carbs/

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What is metabolic conditioning? Sep 07, 2022

Metabolic conditioning, or MetCon, encompasses a wide range of workouts, including popular ones like CrossFit. Here’s what MetCon is and how it works.

WRITTEN BY: Ashley Mateo

REVIEWED BY: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/what-is-metabolic-conditioning/

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The best salad dressings for metabolic health Sep 05, 2022

Don’t ruin your healthy salad with a glucose-spiking dressing. Here are options with no added sugar or questionable ingredients.

Author: Sharon Liao

Reviewer: Kelly LeVeque

Link to article: https://www.levelshealth.com/blog/healthy-salad-dressing-alternatives/

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8 of the 10 of the leading causes of death are related to high blood sugar Aug 26, 2022

Diabetes isn’t the only disease related to poor metabolic health: stroke, cancer, and even suicide have ties, too. Here’s how blood sugar plays a role.

Author: Jennifer Rainey Marquez

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/2022/08/12/eading-causes-of-death-high-blood-sugar/

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The best frozen meals for metabolic health Aug 24, 2022

Fresh food is always best, but fortunately there are now frozen meals with healthy ingredients and no extra sugars or additives.

Author: Perri Ormont Blumberg

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/2022/08/10/the-best-frozen-meals-for-metabolic-health/

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What is the dawn effect, and how does it affect blood sugar? Aug 22, 2022

Early morning blood sugar spikes are closely linked with metabolic illnesses like diabetes. Here’s what you should know about the dawn effect.

Author: The Levels Team

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/2022/08/05/what-is-the-dawn-effect-and-how-does-it-affect-blood-sugar/

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Foods We Love: Collard Greens Aug 13, 2022

More than a Southern side dish, this nutrient-dense leafy green can help curb inflammation and oxidative stress, support healthy blood lipids, and more.

Author: The Levels Team

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/health-benefits-of-collard-greens

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Wearing a CGM helped Celia Chen change her habits to better manage blood sugar Aug 12, 2022

Wearing a CGM gave her the knowledge to make better food choices and optimize her health after she learned she had prediabetes.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/wearing-a-cgm-helped-celia-chen-change-her-habits-to-better-manage-blood-sugar

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Why the way our food is grown matters for metabolic health Aug 10, 2022

Regenerative agriculture leads to healthier animals, healthier soil, and healthier humans. Here's how to support it in your community.

Author: Casey Means, MD

Link to article: https://www.levelshealth.com/blog/why-the-way-our-food-is-grown-matters-for-metabolic-health

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The best snack bars for better blood sugar Aug 08, 2022

They may look like health food, but many snack and energy bars have as much sugar as a candy bar. Here are six recipes to DIY a better version.

Author: Sharon Liao

Reviewer: Stephanie Greunke, RD

Link to article: https://www.levelshealth.com/blog/healthy-snack-bars

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New research finds CGMs are reliable enough for dietary feedback Aug 05, 2022

The study found that in a large sample of people without diabetes, CGM readings were consistent enough to be useful for personalized diet guidance.

Author: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/new-research-finds-cgms-are-reliable-enough-for-dietary-feedback

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8 Condiment choices better for metabolic health Aug 03, 2022

Add flavor to meals with these picks free of added sweeteners, refined oils, and other common ingredients that can harm your health.

Author: Cheryl S. Grant

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/8-condiment-choices-better-for-metabolic-health

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Edie Horstman uses a CGM to help make better food choices while living with PCOS Aug 01, 2022

The health and nutrition expert is determined to stay off medication and manage her blood sugar through smart diet choices.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/edie-horstman-uses-a-cgm-to-help-make-better-food-choices-while-living-with-pcos

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What are normal levels of insulin and why don’t we test it more? Jul 27, 2022

Insulin is the key hormone for maintaining stable glucose, and insulin resistance leads to disease and illness, yet it’s rarely tested. Here’s why and what you should look for when tested.

Author: The Levels Team

Reviewer: Ben Bikman, PhD

Link to article: https://www.levelshealth.com/blog/what-are-normal-insulin-levels-and-why-dont-we-test-it-more

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Foods We Love: Seaweed Jul 25, 2022

Nutrient-dense ocean greens are low in carbs, big in flavor, and one of the top sources of dietary iodine, which plays a crucial role in metabolism.

Author: The Levels Team

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/health-benefits-of-seaweed

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How environmental toxins impact metabolic health Jul 25, 2022

Chemical pollutants may trigger diabetes, obesity, and other illnesses. Learn how toxins affect your metabolism and what you can do about it.

Author: The Levels Team

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/how-environmental-toxins-impact-metabolic-health

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New research shows brain waves may impact glucose during sleep Jul 22, 2022

Researchers found that brain waves during sleep may help regulate blood sugar , possibly explaining why poor sleep increases diabetes risk.

WRITTEN BY: Yael Cooperman, MD

REVIEWED BY: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/new-research-shows-brain-waves-may-impact-glucose-during-sleep

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Six factors that affect glucose besides food Jul 22, 2022

Diet is a significant driver of blood sugar, but factors like exercise and stress also play a significant role. Here are six key glucose levers.

Author: Casey Means, MD

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Foods We Love: Salmon Jul 20, 2022

This lean source of protein is low in mercury and rich in omega-3s, which may help protect against insulin resistance, heart disease, and more.

Author: Cathy Erway

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/foods-we-love-salmon

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Michael Keller still finds value in CGM after two years Jul 20, 2022

One of the earliest Levels members, Michael relies on blood sugar monitoring to keep his food choices—and his mood—in check.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/michael-keller-still-finds-value-in-cgm-after-two-years

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The metabolic health effects of HIIT exercise Jul 18, 2022

HIIT-style exercise—short bursts of intense work followed by rest—has unique benefits, including for your metabolic health.

Author: Ashley Mateo

Reviewer: Dominic D'Agostino, PhD

Link to article: https://www.levelshealth.com/blog/the-metabolic-health-effects-of-hiit-exercise

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Emily Stong used a CGM to help her make better food choices while living with gestational diabetes Jul 18, 2022

The public health expert says she felt fearful and confused in her first pregnancy because she did not know what to eat—but monitoring her blood sugar was empowering the second time around.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/emily-stong-used-a-cgm-to-help-her-make-better-food-choices-while-living-with-gestational-diabetes

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9 Essential elements of metabolically healthy meals Jul 06, 2022

Healthy meals aren't just about flat glucose—they're about building a metabolically healthy body that produces and uses energy effectively. Here are nine key elements to constructing optimal meals—plus, eight practical tips you can use.

Author: Casey Means, MD

Link to article: https://www.levelshealth.com/blog/9-essential-elements-of-metabolically-healthy-meals

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What are the metabolic benefits of “free-range,” “grass-fed,” and “wild”? Jun 25, 2022

Which food labels matter? Here’s what animal protein designations mean for our metabolic health and what experts have to say.

Author: The Levels Team

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/what-are-the-metabolic-benefits-of-free-range-grass-fed-and-wild

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How sugar alcohols affect metabolic health Jun 24, 2022

You'll often see these sweeteners in low- or no-sugar foods, but are they a healthy replacement for natural sugar? Here’s what we know.

Author: Jazmin Tolliver

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/sugar-alcohols-healthy

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13 Soda alternatives less likely to spike your blood sugar Jun 24, 2022

Regular and diet sodas may contribute to poor metabolic health and weight gain. These refreshing bubbly substitutes help keep blood sugar stable.

Author: Amanda Schupak

Reviewer: Lauren Sambataro

Link to article: https://www.levelshealth.com/blog/13-soda-alternatives-less-likely-to-spike-your-blood-sugar

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What is metabolic syndrome? Jun 21, 2022

Everything you need to know about metabolic syndrome, including how to tell if you’re at risk and the best ways to prevent it.

Author: Leah McLaughlin

Reviewer: Dr. Bret Scher

Link to article: https://www.levelshealth.com/blog/what-is-metabolic-syndrome

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The relationship between sleep and weight loss Jun 20, 2022

Poor or limited sleep can drive metabolic dysfunction and make healthy weight management more difficult through multiple mechanisms.

Author: Jennifer Cook

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/the-relationship-between-sleep-and-weight-loss

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Foods We Love: Sauerkraut Jun 18, 2022

This living fermented food contains beneficial microbes, fiber, and phytochemicals that support gut and metabolic health.

Author: The Levels Team

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/health-benefits-of-sauerkraut

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New research sheds light on metabolites, exercise, and Type 2 diabetes risk Jun 17, 2022

A recent study shows that increased exercise improves metabolic markers and takes a broad look at the molecules impacted by physical activity.

Author: Colleen Gulick, PhD

Reviewer: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/new-research-sheds-light-on-metabolites-exercise-and-type-2-diabetes-risk

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Charlette Plinneke finds renewed energy and weight loss at 64 Jun 16, 2022

Charlette found out her fasting blood glucose was high, but CGM helped her bring it down—and she lost 16 pounds and eight inches off her waistline.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/charlette-plinneke-finds-renewed-energy-and-weight-loss-at-64

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Foods we love: Apple Cider Vinegar Jun 15, 2022

Thanks to a compound called acetic acid, this kitchen staple may help balance blood sugar, support a healthy weight, improve cholesterol, and more.

Author: The Levels Team

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/foods-we-love-apple-cider-vinegar

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New paper reveals cardiometabolic disease risk in women Jun 12, 2022

A new article by Dr. Sara Gottfried shows unique disease risk in women and how functional medicine can improve gaps in diagnosis and treatment.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/new-paper-reveals-cardiometabolic-disease-risk-in-women

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How to order a blood sugar-friendly meal at Sweetgreen Jun 04, 2022

Swap out a few refined-carb ingredients, and it’s easy to create a flavorful meal and keep your glucose in check at this fast-casual chain.

Author: Perri Ormont Blumberg

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/how-to-order-a-blood-sugar-friendly-meal-at-sweetgreen

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The connection between stroke and metabolic health Jun 04, 2022

High blood sugar and metabolic dysfunction is associated with increased stroke risk. Here's what the latest research says about the connection.

Author: Emma Betuel

Reviewer: David Perlmutter, MD

Link to article: https://www.levelshealth.com/blog/the-connection-between-stroke-and-metabolic-health

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Fertility and metabolism: the link affecting men and women Jun 04, 2022

Fertility is declining and metabolic health may be playing a role. How poor metabolic health affects PCOS and sperm.

Author: Casey Means, MD

Link to article: https://www.levelshealth.com/blog/fertility-and-metabolism-the-link-affecting-men-and-women

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New research finds exercise time of day matters for metabolism Jun 04, 2022

Exercise and circadian rhythms are two powerful factors that alter the metabolism of most body tissues. This mouse study mapped those effects.

Author: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/new-research-finds-exercise-time-of-day-matters-for-metabolism

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Medications that can raise blood sugar Jun 02, 2022

The medications we take can affect our bodies in ways we may not expect. Here are some known to impact your glucose levels.

Author: Matigan King

Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/medications-that-can-raise-blood-sugar

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10 Sandwich alternatives unlikely to spike blood sugar Jun 02, 2022

Traditional bread can add unwanted carbs to your midday meal. Try these creative, nutritious swaps to level up your lunch.

Author: The Levels Team

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/10-sandwich-alternatives-unlikely-to-spike-blood-sugar

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Ultra-runner Mike McKnight just ran 118 miles completely fasted May 31, 2022

He did the full 24-hour run on zero calories—and wearing a CGM taught him an important lesson on fueling for races.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/ultra-runner-mike-mcknight-just-ran-118-miles-completely-fasted

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8 Natural Sugars That Are Not Healthier for You May 31, 2022

Honey, brown rice syrup, agave nectar—marketing suggests these sweeteners are better for you than plain sugar. But they impact your metabolic health in the same way.

Author: Anna Brooks

Reviewer: Zoë Atlas, MPH, RDN

Link to article: https://www.levelshealth.com/blog/8-natural-sugars-that-are-not-healthier-for-you

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How CGM helped Dave Phillips fight cancer May 23, 2022

Diagnosed with grade 3 prostate cancer at 58, Dave was determined to get into the best shape of his life to help his body heal.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/how-cgm-helped-dave-phillips-fight-cancer

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Can sugar cause headaches? May 23, 2022

Sweet snacks and carb-heavy meals can spike your blood sugar. Here’s what that means for whether sugar can cause headaches.

Author: The Levels Team

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/can-sugar-cause-headaches

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5 grain-free granolas that support metabolic health May 22, 2022

With no oats or refined oils and minimal added sugars, these options satisfy a craving without giving you a blood sugar rush.

Author: Perri Ormont Blumberg

Reviewer: Kelly LeVeque

Link to article: https://www.levelshealth.com/blog/5-grain-free-granolas-that-support-metabolic-health

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The best and worst fruits for blood sugar May 22, 2022

Here are the fruits most and least likely to trigger a spike according to CGM data, and how to make fruit more blood-sugar-friendly.

Author: The Levels Team

Reviewer: Lauren Sambataro

Link to article: https://www.levelshealth.com/blog/the-best-and-worst-fruits-for-blood-sugar

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Aimee L. lost 20 pounds just by eating for stable blood sugar May 02, 2022

After discovering she had high blood sugar at a health fair at work, Aimee used a CGM to get her glucose under control.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/aimee-l-lost-20-pounds-just-by-eating-for-stable-blood-sugar

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What causes brain fog? The metabolic health connection Apr 29, 2022

Understanding brain fog, its causes, and relation to blood sugar can help reveal why you feel more cloudy than clear-headed—and offer solutions.

Author: Meghan Rabbitt, Thu Huynh, PhD

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/what-causes-brain-fog-the-metabolic-health-connection

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New study finds more exercise benefits high-risk prediabetes patients Apr 23, 2022

Diet and exercise help prevent prediabetes from becoming diabetes. This study doubled exercise in patients most at risk and got even better outcomes.

Author: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/new-study-finds-more-exercise-benefits-high-risk-prediabetes-patients

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How to build a healthier pizza Apr 16, 2022

Pizza is one of the foods most likely to spike blood sugar. Here are easy ingredient swaps for a tasty pizza that’s better for metabolic health.

Author: Amanda Schupak

Expert Reviewer: Brigid Titgemeier, MS, RDN, LD, IFNCP

Link to article: https://www.levelshealth.com/blog/pizza-healthy-alternatives

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CGM deepened dancer Tika Morgan’s connection with her body Apr 15, 2022

The founder of Tika Morgan Dance hadn’t known how much low blood sugar was impacting her – until she saw it for herself in the data.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/cgm-deepened-dancer-tika-morgans-connection-with-her-body

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Why glucose matters to COVID-19 outcomes Apr 14, 2022

Evidence is clear that SARS-CoV-2 can trigger blood sugar problems, even in people without diabetes, and that high glucose worsens COVID outcomes.

Author: Kristen Mascia

Expert Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/why-glucose-matters-to-covid-19-outcomes

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8 Steps to ordering a healthier smoothie Apr 13, 2022

How to tweak the menu options—or DIY your own—to create a drink that delivers nutrition and won't spike your blood sugar.

Author: ⁠⁠Sharon Liao

Expert Reviewer: ⁠⁠⁠⁠Rich Joseph, MD⁠⁠

Link to article: https://www.levelshealth.com/blog/stable-blood-sugar-smoothie-shop

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New research shows we’re not treating prediabetes Apr 12, 2022

In one large health system, 0% of eligible prediabetes patients got the recommended treatment; only 5% even got a diagnosis.

Author: ⁠⁠Frances Gatta

Expert Reviewer: Matthew Laye, PhD⁠⁠

Link to article: https://www.levelshealth.com/blog/new-research-shows-were-not-treating-prediabetes

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Functional Dietitian Brigid Titgemeier helps people see food as medicine Apr 11, 2022

The expert dietitian and her team help people with Type 2 diabetes, high blood pressure, PCOS, gut issues, and other conditions rely less on medication and experience fewer symptoms.

Author: ⁠⁠Jessica Migala⁠⁠

Link to article: https://www.levelshealth.com/blog/functional-dietitian-brigid-titgemeier-helps-people-see-food-as-medicine

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The best milk alternatives for better blood sugar Apr 09, 2022

There are many reasons to skip regular dairy, but not every plant-based milk supports metabolic health. Here's how to choose the right option for you.

Author: ⁠⁠Jasmin Singer⁠⁠⁠⁠

Expert Reviewer: Brigid Titgemeier, MS, RDN, LD, IFNCP⁠⁠

Link to article: https://www.levelshealth.com/blog/the-best-milk-alternatives-for-better-blood-sugar

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Eating Paleo for metabolic health Apr 09, 2022

The popular Paleo diet favors unprocessed food and high protein; combining it with metabolic health principles can make it even better.

Author: ⁠⁠Glenn Murphy

Expert Reviewer: Dominic D'Agostino, PhD⁠⁠

Link to article: https://www.levelshealth.com/blog/eating-paleo-for-metabolic-health

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7 Additives in our processed food that are banned outside the U.S. Apr 01, 2022

The potential risks of these ingredients are serious enough that other countries don’t allow their use or require a warning label—yet some food in the U.S. still contains them.

Author: The Levels Team⁠⁠

Link to article: https://www.levelshealth.com/blog/six-additives-in-our-processed-food-that-are-banned-in-other-countries

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Foods We Love: Mushrooms Mar 25, 2022

These fungi pack a range of compounds that can help balance blood sugar, fight free radicals, and lower cholesterol.

Author: ⁠⁠Stephanie Eckelkamp

Expert Reviewer: Zoë Atlas, MPH, RDN⁠⁠

Link to article: https://www.levelshealth.com/blog/foods-we-love-mushrooms

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John Parenti fuels up for how he wants to feel Mar 25, 2022

Wearing a CGM was an eye-opening experience for John, Director of Sports Nutrition for the Miami Dolphins. Now he shares those learnings.

Author: ⁠⁠Jessica Migala⁠⁠

Link to article: https://www.levelshealth.com/blog/john-parenti-fuels-up-for-how-he-wants-to-feel

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Five of the worst types of food for metabolic health Mar 20, 2022

Consuming these types of food can spike your blood sugar and lead to metabolic dysfunction. Here’s why—and what to eat instead.

Author: ⁠⁠Leah McLaughlin⁠⁠⁠⁠

Expert Reviewer: Casey Means, MD⁠⁠

Link to article: https://www.levelshealth.com/blog/five-of-the-worst-types-of-food-for-metabolic-health

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Dietitian Julie Cottrell experiments with CGM to help her clients better understand nutrition Mar 18, 2022

Wearing a CGM helped Julie feel more confident than ever that her protein-focused, low-carb approach is the right one for her health.

Author: ⁠⁠Jessica Migala⁠⁠

Link to article: https://www.levelshealth.com/blog/dietitian-julie-cottrell-experiments-with-cgm-to-help-her-clients-better-understand-nutrition

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4 Probiotic strains that impact metabolic health Mar 18, 2022

Probiotics—or helpful bacteria—can positively impact your gut health and, therefore, your overall health. Here are four to know about.

Author: Anna Brooks⁠⁠⁠⁠

Expert Reviewer: John Eid, PhD⁠⁠

Link to article: https://www.levelshealth.com/blog/4-probiotic-strains-that-impact-metabolic-health

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How hearing loss relates to metabolic health Mar 06, 2022

Excess glucose and insulin resistance can both damage parts of our ears, leading to some of the most common hearing disorders.

Author: ⁠⁠Emma Betuel⁠⁠⁠⁠

Expert Reviewer: Ben Bikman, PhD⁠⁠

Link to article: https://www.levelshealth.com/blog/how-hearing-loss-relates-to-metabolic-health

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The best oatmeal alternative for better blood sugar Mar 04, 2022

The classic breakfast may not be as healthy as you think. Try this swap for a warm bowl that stabilizes blood sugar and tastes great.

Author: Brittany Risher Englert⁠⁠⁠⁠

Expert Reviewer: Rich Joseph, MD⁠⁠

Link to article: https://www.levelshealth.com/blog/oatmeal-healthy-alternatives

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How does melatonin affect metabolic health? Mar 04, 2022

The hormone most closely associated with sleep also seems to impact glucose and insulin. Here’s what we know.

Author: ⁠⁠Ashley Welch⁠⁠⁠⁠

Expert Reviewer: Murdoc Khaleghi, MD⁠⁠

Link to article: https://www.levelshealth.com/blog/how-does-melatonin-affect-metabolic-health

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8 Soups and stews for metabolic health Feb 27, 2022

When you want a comforting meal, these soups will satisfy your hunger without spiking blood sugar. Plus, tips for building a better soup.

Author: ⁠Marianne Hayes⁠⁠⁠⁠

Expert Reviewer: ⁠⁠⁠⁠Stephanie Greunke, RD⁠⁠

Link to article: https://www.levelshealth.com/blog/healthy-soup-recipes

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Foods We Love: Green Tea Feb 27, 2022

Green tea’s high concentration of polyphenols delivers more metabolic health benefits than most people know.

Author: Samantha Heller, MS, RD⁠⁠⁠⁠

Expert Reviewer: ⁠⁠⁠⁠Dr. Ami Kapadia⁠⁠

Link to article: https://www.levelshealth.com/blog/health-benefits-of-green-tea

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How circadian rhythm impacts metabolic health Feb 27, 2022

Our internal clocks—set mostly by natural light—influence our glucose and insulin systems. Here's why a regular schedule can improve your health.

Author: ⁠⁠Naomi Barr⁠⁠⁠⁠

Expert Reviewer: Dr. Sara Gottfried⁠⁠

Link to article: https://www.levelshealth.com/blog/how-circadian-rhythm-impacts-metabolic-health

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New research suggests glucose test may predict cognitive decline Feb 18, 2022

The higher a subject's results on a 2-hour glucose tolerance test, the more likely they were to show memory declines 10 years later.

Author: ⁠⁠Elizabeth Plumptre⁠⁠⁠⁠

Expert Reviewer: Matthew Laye, PhD⁠⁠

Link to article: https://www.levelshealth.com/blog/new-research-suggests-glucose-test-may-predict-cognitive-decline

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HVMN lead researcher Latt Mansor, PhD, is making the keto diet easier to follow Feb 18, 2022

Scientist Latt Mansor talks about creating keto products for a wide audience and the future of getting into ketosis.

Author: Jessica Migala⁠⁠

Link to article: https://www.levelshealth.com/blog/hvmn-lead-researcher-latt-mansor-phd-is-making-the-keto-diet-easier-to-follow

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What causes hypoglycemia in people without diabetes? Feb 14, 2022

Blood sugar spikes can often lead to crashes, where glucose dips too low. Here are common causes of hypoglycemia and how to avoid them.

Author: ⁠⁠Barbara Brody

Expert Reviewer: ⁠⁠⁠⁠⁠Dr. Ami Kapadia⁠⁠

Link to article: https://www.levelshealth.com/blog/hypoglycemia-causes

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10 Costco products that can support metabolic health Feb 11, 2022

This members-only warehouse is known for bulk buys, making it an affordable place to stock up on metabolic superfoods.

Author: ⁠⁠Jill Waldbieser⁠⁠⁠⁠

Expert Reviewer: Lauren Sambataro⁠⁠

Link to article: https://www.levelshealth.com/blog/10-costco-products-that-can-support-metabolic-health

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Metabolically friendly foods at your local sports bar Feb 11, 2022

Despite a menu full of fried foods and alcohol, you can enjoy the game, the company, and steady blood sugar levels, if you choose wisely.

Author: Greg Presto⁠⁠

Link to article: https://www.levelshealth.com/blog/metabolically-friendly-foods-at-your-local-sports-bar

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7 Research studies using Levels to learn more about metabolic health Feb 06, 2022

Levels is participating in studies around the world, looking at topics from hunger to stress. Here’s a look at all the research projects and what they hope to find.

Author: The Levels Team⁠⁠

Link to article: https://www.levelshealth.com/blog/research-studies-using-levels-to-learn-more-about-metabolic-health

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⁠

New research shows a connection between sleep quality and glucose control Feb 04, 2022

A recent study in people without diabetes found that getting poor sleep or deviating from normal sleep patterns can impact glucose control the next day.

Author: ⁠⁠Kristen Fischer

Expert Reviewer: Matthew Laye, PhD⁠⁠

Link to article: https://www.levelshealth.com/blog/new-research-shows-a-connection-between-sleep-quality-and-glucose-control

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What is oxidative stress and why does it matter to metabolic health? Feb 04, 2022

Why are antioxidants good for you? They reduce oxidative stress, a condition of electron imbalance in your cells that underlies metabolic dysfunction.

Author: ⁠⁠Emma Betuel⁠⁠⁠⁠

Expert Reviewer: Casey Means, MD⁠⁠

Link to article: https://www.levelshealth.com/blog/what-is-oxidative-stress-and-why-does-it-matter-to-metabolic-health

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Why omega 3s are crucial to strong metabolic health Jan 28, 2022

Omega-3 fatty acids improve cellular health, help reduce inflammation and promote metabolic health. Here's the science behind them and how you can get more.

Author: ⁠⁠Kaitlin Sullivan⁠⁠⁠⁠

Expert Reviewer: Rich Joseph, MD⁠⁠

Link to article: https://www.levelshealth.com/blog/why-omega-3s-are-crucial-to-strong-metabolic-health

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10 Things to buy at Whole Foods that support metabolic health Jan 28, 2022

Even in a premium grocery store like Whole Foods, some items are better for metabolic health than others: here are 10 of our favorites.

Author: Jill Waldbieser⁠⁠⁠⁠

Expert Reviewer: Lauren Sambataro⁠⁠

Link to article: https://www.levelshealth.com/blog/10-things-to-buy-at-whole-foods-that-support-metabolic-health

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Kevin Jubbal, MD, uses CGM to optimize health while living with Crohn’s disease Jan 23, 2022

The physician entrepreneur—who has more than 180K YouTube subscribers—talks about six key learnings from monitoring his blood glucose.

Author: Jessica Migala⁠⁠

Link to article: https://www.levelshealth.com/blog/kevin-jubbal-md-uses-cgm-to-optimize-health-while-living-with-crohns-disease

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Study finds insulin resistance may predict depression Jan 21, 2022

Over nine years, people with markers of insulin resistance were almost twice as likely to develop depression than those without.

Author: Frances Gatta⁠⁠⁠⁠⁠⁠⁠⁠

Expert Reviewer: Matthew Laye, PhD⁠⁠

Link to article: https://www.levelshealth.com/blog/study-finds-insulin-resistance-may-predict-depression

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10 Trader Joe’s products that support metabolic health Jan 21, 2022

Take advantage of Trader Joe’s low prices to stock your cabinet with healthy snacks and ingredients that won’t spike your blood sugar.

Author: Jill Waldbieser⁠⁠⁠⁠

Expert Reviewer: Cate Ward, PhD, RD⁠⁠

Link to article: https://www.levelshealth.com/blog/10-trader-joes-products-that-support-metabolic-health

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4 Improved kids’ lunches that won’t spike blood sugar Jan 17, 2022

Your children will love these easy, delicious meals, and you’ll appreciate how they provide steady energy and balanced nutrition.

Author: ⁠⁠Matthew Kadey, RD

Expert Reviewer: Kelly LeVeque⁠⁠

Link to article: https://www.levelshealth.com/blog/healthier-kids-lunches

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Foods We Love: Sardines Jan 17, 2022

If you’re not into sardines yet, time to give them another look. The small fish are rich in omega-3 fatty acids and other micronutrients vital to health.

Author: ⁠⁠Samantha Heller, MS, RD

Expert Reviewer: ⁠⁠⁠⁠Brigid Titgemeier, MS, RDN, LD, IFNCP⁠⁠

Link to article: https://www.levelshealth.com/blog/health-benefits-of-sardines

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Alex Magnin discovered one big change to his eating habits that boosted his metabolic health Jan 14, 2022

The tech and digital media entrepreneur has used one day of fasting per week for an entire year—and is now crushing his workouts, too.

Author: ⁠⁠Jessica Migala⁠⁠

Link to article: https://www.levelshealth.com/blog/alex-magnin-change-fasting-metabolic-health

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Lifestyle medicine expert Shefaly Ravula, PA-C, wants men to go to the doctor—every year Jan 14, 2022

The wellness expert talks all about the relationship between low testosterone and metabolic and heart health.

Author: ⁠⁠Jessica Migala⁠⁠

Link to article: https://www.levelshealth.com/blog/lifestyle-medicine-expert-shefaly-ravula-pa-c-wants-men-to-go-to-the-doctor-every-year

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Why The Lanby believes the future of healthcare is patient-centric and personalized Jan 07, 2022

When The Lanby opened in 2021, membership filled quickly. Concierge medicine is growing, but the next question is: How can it scale up?

Author: ⁠⁠Jessica Migala⁠⁠

Link to article: https://www.levelshealth.com/blog/why-the-lanby-believes-the-future-of-healthcare-is-patient-centric-and-personalized

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Can trauma affect our metabolic health? Jan 07, 2022

Potentially traumatic childhood experiences—and stressful events in adulthood—can alter our physiology and make us more susceptible to dysfunction.

Author: Jennifer Chesak⁠⁠⁠⁠

Expert Reviewer: ⁠⁠⁠⁠Dr. Molly Maloof⁠⁠

Link to article: https://www.levelshealth.com/blog/can-trauma-affect-our-metabolic-health

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4 Ways poor metabolic health impacts your micronutrient status Jan 03, 2022

Micronutrients are essential for our cellular machinery to run smoothly, but metabolic dysfunction can impair our ability to make and use key micronutrients.

Author: Rachel Soper Sanders⁠⁠⁠⁠⁠

Author: Dr. Daniel Wallerstorfer, PhD⁠⁠⁠⁠⁠

Expert Reviewer: Dr. Richard Harris, M.D., PharmD⁠⁠

Link to article: https://www.levelshealth.com/blog/4-ways-poor-metabolic-health-impacts-your-micronutrient-status

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10 Desserts less likely to spike blood sugar Dec 30, 2021

Typical sweets don’t offer much nutritionally, but these recipes use nutrient-dense ingredients to boost health and help keep blood glucose stable.

Author: ⁠⁠Brittany Risher⁠⁠

Expert Reviewer: ⁠⁠Stephanie Greunke, RD⁠⁠

Link to article: ⁠https://www.levelshealth.com/blog/10-desserts-less-likely-to-spike-blood-sugar⁠

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YouTuber and dad-of-four Austin McGuffie is bringing metabolic health to the masses Dec 30, 2021

The former personal trainer takes on experiments that put his metabolism to the test. He shares his journey to becoming the Metabolism Mentor.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/youtuber-and-dad-of-four-austin-mcguffie-is-bringing-metabolic-health-to-the-masses

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What is a continuous glucose monitor? Dec 27, 2021

A continuous glucose monitor (CGM) can help you track your blood sugar in real-time. So how does a CGM work, and who should use it?

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/what-is-a-continuous-glucose-monitor

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How to order a blood-sugar friendly meal at Chipotle Dec 27, 2021

Take advantage of the popular chain’s best ingredients and ease of customization for a carry-out meal that supports healthy glucose.

Author: Greg Presto

Reviewer: Kelly LeVeque

Link to article: https://www.levelshealth.com/blog/how-to-order-a-blood-sugar-friendly-meal-at-chipotle

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How I approach holiday health Dec 24, 2021

All of Dr. Casey's tips and strategies for staying healthy, eating well and exercising during the holidays

Author: Casey Means, MD

Link to article: https://www.levelshealth.com/blog/healthy-holiday-habits-nutrition

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The connection between sleep and health, explained by a sleep expert Dec 24, 2021

Good sleep is an underpinning of metabolic wellness. Clinical psychologist Jenna Gress-Smith, PhD, explains some misconceptions about sleep.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/the-connection-between-sleep-and-health-explained-by-a-sleep-expert

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New study asks whether umami flavor causes metabolic dysfunction Dec 24, 2021

Researchers uncover the molecular connection between MSG and obesity in mice, but whether the findings extend to humans is still unclear.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/new-study-asks-whether-umami-flavor-causes-metabolic-dysfunction

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Celebrity holistic nutritionist Mona Sharma wants everyone to connect with how food makes them feel Dec 10, 2021

The mind/body coach looks like the picture of health, but a CGM helped her find the foods behind her lagging energy levels, mood, and brain fog.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/celebrity-holistic-nutritionist-mona-sharma-wants-everyone-to-connect-with-how-food-makes-them-feel

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8 Reasons glucose is worth measuring Dec 10, 2021

Glucose is only one piece of the metabolic health puzzle, but it’s an important one. Here’s why we believe in glucose monitoring for more people.

Author: Ceri Perkins

Reviewier: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/8-reasons-glucose-is-worth-measuring

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I’m a Type 1 diabetes educator—here’s why I think working at Levels is the best way I can impact metabolic health Nov 29, 2021

Levels Operations Specialist Jesse Lavine on why he believes that improving metabolic health for the broader population will benefit the Type 1 community.

Author: Jesse Lavine

Link to article: https://www.levelshealth.com/blog/im-a-type-1-diabetes-educator-heres-why-i-think-working-at-levels-is-the-best-way-i-can-impact-metabolic-health

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How this physician assistant improves metabolic health in underserved patients Nov 26, 2021

Kyla Ehrenreich educates a broad range of patients on metabolic health. Here, she shares the lessons she’s learned.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/how-this-physician-assistant-improves-metabolic-health-in-underserved-patients

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Why glucose isn’t enough for good health Nov 26, 2021

Glucose is an easy-to-measure marker of metabolic health, but stable blood sugar alone doesn’t make you healthy. Here's why we have to get beyond glucose.

Author: Ceri Perkins

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/why-glucose-isnt-enough-for-good-health

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What is postprandial blood sugar and why does it matter? Nov 22, 2021

Understanding postprandial blood sugar isn’t just important for those with diabetes or prediabetes. Being mindful of this number can help keep you healthy.

Author: Michael Roussell

Author: Thu Huynh, PhD

Medical Reviewer: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/what-is-postprandial-blood-sugar-and-why-does-it-matter

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Dr. Molly Maloof’s 7 tips for using CGM to improve your health Nov 20, 2021

The physician-entrepreneur envisions a future where biofeedback tools get people back in touch with their bodies, inspiring new habits and optimizing healthspan.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/dr-molly-maloofs-7-tips-for-using-cgm-to-improve-your-health

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The science on sugar cravings and how to beat them Nov 20, 2021

A combination of physical, psychological, and societal factors make us eat more sugar today than ever. Learn 5 ways to break the cycle of sugar cravings.

Author: Barbara Brody

Reviewer: Austin Perlmutter, MD

Link to article: https://www.levelshealth.com/blog/the-science-on-sugar-cravings-and-how-to-beat-them

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Why fiber is essential to metabolic health Nov 09, 2021

Fiber plays key roles in gut health and blood sugar. Here’s what fiber does for your body and why experts say you should be eating more of it.

Author: Kaitlin Sullivan

Reviewer: Dr. Molly Maloof

Link to article: https://www.levelshealth.com/blog/why-fiber-is-essential-to-metabolic-health

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New research highlights the damage caused by processed food Nov 09, 2021

A landmark paper proves that obesity is not just energy in and out; the type of food matters. And while one study shows we’re eating more processed food, another reveals what can be gained if we clean up our act.

Author: Mike Haney

Link to article: https://www.levelshealth.com/blog/new-research-highlights-the-damage-caused-by-processed-food

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A simple guide to reading—and understanding—nutrition studies Nov 07, 2021

A metabolic scientist explains why nutrition research can seem contradictory and hard to interpret. Here are 10 things to note when reading nutrition science.

Author: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/a-simple-guide-to-reading-and-understanding-nutrition-studies

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Why Mary Jo Ashby includes CGM in her cancer-prevention plan Nov 07, 2021

Mary Jo monitors her blood sugar as one of her lifestyle habits that decrease her risk of developing diseases that run in her family.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/why-mary-jo-ashby-includes-cgm-in-her-cancer-prevention-plan

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Alicia Jackson wants women to know that metabolic health matters during menopause Nov 01, 2021

Metabolic health is linked to some life-altering symptoms during menopause. Here, the founder of Evernow shares what women can do about it.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/alicia-jackson-wants-women-to-know-that-metabolic-health-matters-during-menopause

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What is the metabolic health crisis? Oct 31, 2021

Metabolic health is getting worse for a growing number of people. Here is a look at the scale of the crisis and why we need to address it now.

Author: The Levels Team

Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/what-is-the-metabolic-health-crisis

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The Levels Dietary Philosophy Oct 26, 2021

10 Points on how Levels thinks about nutrition and health—and why we believe foods and diets are neither good nor bad

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/the-levels-dietary-philosophy

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Foods We Love: Brazil Nuts Oct 22, 2021

Brazil nuts aren’t just another snack. They’re the best source of selenium, which plays several crucial roles for your metabolic health.

Author: Samantha Heller, MS, RD

Link to article: https://www.levelshealth.com/blog/health-benefits-of-brazil-nuts

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6 Lessons from power CGM user Gabe Mendoza Oct 22, 2021

This metabolic health crusader (and dad of two) uses his positive energy to inspire others to eat well, eat responsibly, and make your dollars do the talking.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/6-lessons-from-power-cgm-user-gabe-mendoza

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Why have dietary guidelines been so wrong, and how do they still need to change? Oct 15, 2021

Official dietary guidelines play a significant role in setting policy and habits. Here’s why they once demonized fat in favor of carbs and why they still recommend added sugar.

Author: Jennifer Chesak

Link to article: https://www.levelshealth.com/blog/why-have-dietary-guidelines-been-so-wrong-and-how-do-they-still-need-to-change

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The best tortilla wrap alternatives for better blood sugar Oct 08, 2021

Beware healthy sounding wraps as full of refined carbs as the sandwich bread they’re meant to replace. Here are wrap ideas for more stable glucose.

Author: Joy Manning, RD

Link to article: https://www.levelshealth.com/blog/tortilla-wraps-healthy-alternatives

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Are eggs good or bad for metabolic health? Oct 01, 2021

Eggs often get conflicting headlines, but research is clear that you don’t need to avoid them for health reasons. Here’s what eggs do for you, and what our experts have to say.

Author: Kaitlin Sullivan

Link to article: https://www.levelshealth.com/blog/are-eggs-good-or-bad-for-metabolic-health

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New research shows that carbohydrate type matters when it comes to metabolic health Oct 01, 2021

A recent animal study shows that eating resistant starch leads to better outcomes than the processed carbs found in a typical Western diet.

Author: A.M. Hammond

Link to article: https://www.levelshealth.com/blog/new-research-shows-that-carbohydrate-type-matters-when-it-comes-to-metabolic-health

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Walking after a meal: the simplest habit for stable blood sugar Sep 28, 2021

Taking a post-meal walk can help stabilize blood sugar and give you more energy. New research explores when and how to walk for best results.

Author: Jennifer Chesak

Link to article: https://www.levelshealth.com/blog/walking-after-a-meal

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Foods we love: Tahini Sep 28, 2021

More than just a hummus helper, tahini is the best source of sesame's fiber and micronutrients—a perfect addition to smoothies and sauces.

Author: Samantha Heller, MS, RD

Link to article: https://www.levelshealth.com/blog/foods-we-love-tahini

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How CGM helped Chris Wise find the food holding him back from his goals Sep 24, 2021

Focusing on his body's fuel source—measuring ketones and cutting sugar—helped Chris achieve a years-long goal of reducing his body fat.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/how-cgm-helped-chris-wise-find-the-food-holding-him-back-from-his-goals

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No, too much exercise doesn’t likely damage metabolic health Sep 24, 2021

A scientist takes a careful look at a much-publicized study about HIIT exercise and metabolic health and finds very little real-world concern.

Author: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/does-too-much-exercise-damage-metabolic-health-likely-no

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15 Ideas for eating healthy while flying Sep 24, 2021

Airports can be health-food deserts. Here are ideas for prep-ahead meals or on-the-go snacks that will help keep your blood sugar stable the whole trip.

Author: Joy Manning, RD

Link to article: https://www.levelshealth.com/blog/best-airport-snacks

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How calorie-counters can eat for better metabolic health Sep 13, 2021

Calorie counting alone rarely leads to weight loss. Here’s why type of calories matters more, and how stable blood sugar can help keep those pounds off.

Author: Glenn Murphy

Link to article: https://www.levelshealth.com/blog/how-calorie-counters-can-eat-for-better-metabolic-health

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Does cholesterol matter? Metabolic health experts weigh in. Sep 13, 2021

More research shows that cholesterol is more nuanced than the traditional “good” or “bad” narrative. Here’s what Levels advisors have to say.

Author: Jennifer Chesak

Link to article: https://www.levelshealth.com/blog/does-cholesterol-matter-metabolic-health-experts-weigh-in

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Dr. Ed Wu on how metabolic health impacts heart health Sep 09, 2021

This cardiac health-tech founder shares why watching glucose and insulin are so critical to cardiovascular disease prevention and recovery.

Author: Mike Haney

Link to article: https://www.levelshealth.com/blog/dr-ed-wu-on-how-metabolic-health-impacts-heart-health

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Four skin conditions directly related to insulin resistance Sep 09, 2021

In this excerpt from Why We Get Sick, Ben Bikman explains how changes in insulin control can spur acne and other common skin problems.

Author: Ben Bikman, PhD

Link to article: https://www.levelshealth.com/blog/four-skin-conditions-directly-related-to-insulin-resistance

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Research shows why you should exercise after breakfast Sep 07, 2021

We asked a metabolic health researcher to break down a new paper on the effect of exercise after breakfast in reducing blood sugar.

Author: Matthew Laye, PhD

Link to article: https://www.levelshealth.com/blog/research-shows-why-you-should-exercise-after-breakfast

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How wearing a CGM helped Halle Organ increase her energy levels Sep 04, 2021

Halle couldn’t figure out why she felt fatigued, until balancing her blood sugar gave her the boost she needed.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/how-wearing-a-cgm-helped-halle-organ-increase-her-energy-levels

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Is metabolic health behind cognitive decline? Sep 04, 2021

Growing research suggests that Alzheimer’s and dementia are connected to insulin and glucose processing in the brain. Here's what we know.

Author: Emily Banham

Reviewer: David Perlmutter, MD

Link to article: https://www.levelshealth.com/blog/is-metabolic-health-behind-cognitive-decline

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How to reverse prediabetes Aug 30, 2021

Prediabetes is not just a warning diagnosis—it’s a severe metabolic disorder. Fortunately, you can reverse prediabetes with lifestyle and diet changes.

Author: Jessica Migala

Reviewer: Sara Gottfried, MD

Link to article: https://www.levelshealth.com/blog/how-to-reverse-prediabetes

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Why this heart surgeon thinks metabolic health is crucial to cardiac health Aug 24, 2021

Dr. Philip Ovadia on why heart disease almost always stems from metabolic dysfunction and the changes to our medical systems that could help.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/why-this-heart-surgeon-thinks-metabolic-health-is-crucial-to-cardiac-health

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Six ways metabolic health affects longevity Aug 24, 2021

Here are six mechanisms in our body that help us live longer, healthier lives—and that function best when we have stable blood sugar.

Author: Casey Means, MD

Author: Ceri Perkins

Medical Reviewer: Dr. Ami Kapadia

Link to article: https://www.levelshealth.com/blog/six-ways-metabolic-health-affects-longevity

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15 Podcasts about metabolic health worth a listen Aug 22, 2021

Here are some of our favorite podcasts talking about metabolic health, why it matters, and how you can improve it.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/15-podcasts-about-metabolic-health-worth-a-listen

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Even after 35 years in practice, wearing a CGM taught Dr. Kayt Havens new lessons Aug 20, 2021

After treating people with diabetes for decades, she got a prediabetes diagnosis herself. Then she found CGM, and a new way to look at food.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/even-after-35-years-in-practice-wearing-a-cgm-taught-dr-kayt-havens-new-lessons

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Pro trainer Brandon McDaniel used CGM for accountability and lost 20 pounds Aug 17, 2021

The director of player development for a professional baseball team on how CGM can maximize performance for pro athletes—and the rest of us.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/pro-trainer-brandon-mcdaniel-used-cgm-for-accountability-and-lost-20-pounds

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How processed food is harming kids’ brains and bodies Aug 17, 2021

In this excerpt from his latest book, Metabolical, Dr. Robert Lustig discusses the true impact of our kids' high-sugar, low-nutrient diet.

Author: Dr. Robert Lustig

Link to article: https://www.levelshealth.com/blog/how-processed-food-is-harming-kids-brains-and-bodies

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How I finally found migraine relief after cutting my sugar intake Aug 03, 2021

Abigail Libers had near-daily migraines for years—until she tried a low-carb diet. The blood sugar and migraine connection, explained.

Author: Abigail Libers

Reviewer: Dr. Molly Maloof

Link to article: https://www.levelshealth.com/blog/how-i-finally-found-migraine-relief-after-cutting-my-sugar-intake

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This emergency physician sees metabolic health problems every day in his ER—and so many of them are preventable Aug 03, 2021

How diet and lifestyle decisions can land people in the ER and the small changes that can make a big difference for long-term health.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/this-emergency-physician-sees-metabolic-health-problems-every-day-in-his-er-and-so-many-of-them-are-preventable

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Why too many focus on glucose, but not insulin Jul 30, 2021

In an excerpt from “Why We Get Sick,” Ben Bikman explains why metabolic health often focuses on glucose when insulin may be the main character.

Author: Ben Bikman, PhD

Link to article: https://www.levelshealth.com/blog/why-too-many-focus-on-glucose-but-not-insulin

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Why Natalie Vanderpump committed to using CGM for one year to combat prediabetes Jul 30, 2021

Natalie ate fresh, whole foods, but found that some of her favorites were still contributing to higher-than-normal blood sugar levels.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/why-natalie-vanderpump-committed-to-using-cgm-for-one-year-to-combat-prediabetes

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What Glenn Murphy learned when he gave up diets and put on a CGM instead Jul 30, 2021

The lifelong martial artist found that training and sleep had a big effect on how his body responded to food, and that no two people are alike.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/what-glenn-murphy-learned-when-he-gave-up-diets-and-put-on-a-cgm-instead

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Six ways metabolic health impacts women’s health Jul 23, 2021

Here's how obesity, skin health, and other issues are fundamentally rooted in blood sugar dysfunction and insulin resistance.

Author: Ashley Welch

Reviewer: Dr. Molly Maloof

Link to article: https://www.levelshealth.com/blog/six-ways-metabolic-health-impacts-womens-health

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What CGM taught Dan McGlinn about fueling for his first ultra-marathon Jul 23, 2021

By matching his data with how he felt, Dan found that stable blood sugar while running could push him farther than he thought possible.

Author: Dan McGlinn

Link to article: https://www.levelshealth.com/blog/what-cgm-taught-dan-mcglinn-about-fueling-for-his-first-ultra-marathon

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8 Micronutrients essential for metabolic health Jul 23, 2021

Micronutrients are like tools that help our cellular machinery function better. Here's how they work, and how to ensure you're getting enough

Author: Dan McGlinn

Link to article: https://www.levelshealth.com/blog/8-micronutrients-essential-for-metabolic-health

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What fasting for 30 days during Ramadan did to my blood sugar levels Jul 09, 2021

Dr. Kamraan Husain wore a CGM during Ramadan to see how a month of sunrise-to-sundown fasting impacted his metabolic health.

Author: Dr. Kamraan Husain

Link to article: https://www.levelshealth.com/blog/what-fasting-for-30-days-during-ramadan-did-to-my-blood-sugar-levels

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Recent research shows the dangers of sugary drinks for kids Jul 09, 2021

Sugar-sweetened beverages consumed early in life may impact not only weight but also brain and liver health

Author: Mike Haney

Reviewer: Casey Means, MD

Link to article: https://www.levelshealth.com/blog/recent-research-shows-the-dangers-of-sugary-drinks-for-kids

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CGM helped Sara Salter Beemer stop carb-loading and enjoy fat again Jul 09, 2021

The former fitness competitor just turned 40, stopped competing and completely revamped the way she eats. She's never felt better.

Author: Jessica Migala

Link to article: https://www.levelshealth.com/blog/cgm-helped-sara-salter-beemer-stop-carb-loading-and-feel-better

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Foods we love: Turmeric Jul 06, 2021

The rhizome adds color and flavor while packing anti-inflammatory and antioxidant properties that help guard against disease.

Author: Jessica Migala

Reviewer: Stephanie Greunke, MS, RD, PMH-C

Link to article: https://www.levelshealth.com/blog/foods-we-love-turmeric

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10 of the worst foods for blood sugar—according to CGM data Jul 05, 2021

These foods produced some of the worst blood sugar responses among Levels members. Here's how you can make them healthier.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/10-of-the-worst-foods-for-blood-sugar-according-to-cgm-data

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How CGM helped Sarah Tickell reverse her prediabetes Jul 05, 2021

Doctors told her that she wouldn’t be able to lose weight and that she was heading for diabetes. Here’s how she turned her health around.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/how-cgm-helped-sarah-tickell-reverse-her-prediabetes

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New study shows immediate and lasting benefits to that post-meal walk Jul 05, 2021

A study of people without diabetes found even moderate exercise after eating lowered both glucose and insulin.

Author: A.M. Hammond

Link to article: https://www.levelshealth.com/blog/new-study-shows-immediate-and-lasting-benefits-to-that-post-meal-walk

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How glucose and insulin affect our digestive system Jun 25, 2021

In an excerpt from “Why We Get Sick,” Ben Bikman explains how glucose and insulin drive acid reflux, gallstones and other GI disorders.

Author: ⁠Ben Bikman, PhD⁠

Link to article: https://www.levelshealth.com/blog/how-glucose-and-insulin-affect-our-digestive-system

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Foods we love: Cocoa powder Jun 25, 2021

Cocoa powder delivers that rich chocolate kick, as well as minerals and antioxidants that may temper inflammation and improve glucose.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/foods-we-love-cocoa-powder

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Natalie Lumpkin’s CGM experiment inspired her diabetic dad to watch his glucose, too Jun 25, 2021

Wearing a CGM influenced those around her to better their habits--and helped her fix a few things in her routine, too.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/natalie-lumpkins-cgm-experiment-inspired-her-diabetic-dad-to-watch-his-glucose-too

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What a can of Coke—with and without a walk after—does to your blood sugar Jun 14, 2021

In the first Levels internal experiment, we found that a simple walk helped mitigate the blood sugar spike from a can of soda.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/what-a-can-of-coke-with-and-without-a-walk-after-does-to-your-blood-sugar

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What is sucrose? Jun 14, 2021

Sucrose—table sugar—is a common added sweetener. It’s made of glucose and fructose, and too much can cause metabolic damage in your body.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/what-is-sucrose

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How monitoring ketones and glucose can help you achieve metabolic flexibility Jun 14, 2021

Your body’s ability to switch between burning glucose and fat is a sign of optimal metabolic health. Here’s how ketone monitoring fits in.

Author: Tim Ratto, PhD

Link to article: https://www.levelshealth.com/blog/how-monitoring-ketones-and-glucose-can-help-you-achieve-metabolic-flexibility

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Breathing exercises for better metabolic health Jun 01, 2021

Research shows that controlled breathing can positively impact our nervous system, reducing stress and maybe even improving glucose control.

Author: Emily Hunter, MHSc, RD

Link to article: https://www.levelshealth.com/blog/breathing-exercises-for-better-metabolic-health

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Foods we love: Pumpkin seeds Jun 01, 2021

Pumpkin seeds are packed metabolic-friendly micronutrients like magnesium. Here’s how to buy, store, and cook with these seeds year-round.

Author: Meghan Rabbitt⁠

Link to article: https://www.levelshealth.com/blog/foods-we-love-pumpkin-seeds

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How CGM helped chef Paul Canales change the way he thinks about food May 28, 2021

Paul ate farmer’s market ingredients but found his health deteriorating as he aged. How wearing a CGM gave him a new plan for longevity.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/how-cgm-helped-chef-paul-canales-change-the-way-he-thinks-about-food

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Does coffee raise blood sugar? May 25, 2021

Caffeine can have a short-term impact on blood sugar, but other compounds in coffee and tea may help metabolic health in the long term.

Author: ⁠Ajai Rai⁠

Link to article: https://www.levelshealth.com/blog/does-coffee-raise-blood-sugar

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Pasta swaps that won’t spike your blood sugar May 25, 2021

You don’t have to give up noodles to eat a healthy diet; just upgrade your pasta dishes with these nutrient-packed, glucose-friendly alternatives.

Author: Meghan Rabbitt⁠

Link to article: https://www.levelshealth.com/blog/pasta-swaps-that-wont-spike-your-blood-sugar

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The ultimate guide to metabolic health and cancer May 25, 2021

In the past decade, we've seen a torrent of new research into the relationship between our metabolic pathways and tumors, and what that means for our health

Author: Emily Banham

Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-metabolic-health-and-cancer

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Foods we love: Flaxseeds May 19, 2021

High in fat, protein and vital micronutrients, flaxseeds are an essential part of the metabolic health pantry. Here's what you need to know.

Author: Meghan Rabbitt⁠

Link to article: https://www.levelshealth.com/blog/foods-we-love-flaxseeds

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Why do we crave sweets, and how can we stop? May 18, 2021

Several recent studies look at the effect of sugar on hunger, why our brain wants sugar, and how we can train ourselves away from those cravings.

Author: ⁠Mike Haney⁠

Link to article: https://www.levelshealth.com/blog/why-do-we-crave-sweets-and-how-can-we-stop

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What Drew Manning learned about metabolic health by going from Fit2Fat2Forty May 18, 2021

Trainer Drew Manning wore a CGM as he gained and lost 60lbs to better empathize with his clients. Here’s what it taught him about glucose, diet, and willpower.

Author: ⁠Mike Haney⁠

Link to article: https://www.levelshealth.com/blog/what-drew-manning-learned-about-metabolic-health-by-going-from-fit2fat2forty

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How insulin and glucose affect reproductive health May 14, 2021

In this excerpt from "Why We Get Sick," Ben Bikman explains the key role insulin and glucose play in pregnancy and birth.

Author: ⁠Ben Bikman, PhD⁠

Link to article: https://www.levelshealth.com/blog/how-insulin-and-glucose-affect-reproductive-health

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Why Rachel Soper Sanders believes in personalized data May 14, 2021

How this busy toddler mom and CEO of a DNA-based supplement company used a CGM to balance her blood sugar and watch her energy levels soar.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/why-rachel-soper-sanders-believes-in-personalized-data

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Why fructose is bad for metabolic health May 14, 2021

Fructose is a natural sugar but as an added sweetener its metabolic impact can be severe. Here’s what it does to your body and how to avoid it.

Author: Ashley Welch

Link to article: https://www.levelshealth.com/blog/why-fructose-is-bad-for-metabolic-health

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Lee Patrick finds unexpected weight loss with CGM Apr 28, 2021

Years of on-and-off dieting never led to lasting weight loss. Then Lee started controlling her blood sugar, and lost 15 pounds without trying.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/lee-patrick-finds-unexpected-weight-loss-with-cgm

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Foods we love: Chia seeds Apr 28, 2021

Chia seeds are a metabolic powerhouse that help lower glucose and deliver essential nutrients. Here's how to buy, store and use chia.

Author: Meghan Rabbitt⁠

Link to article: https://www.levelshealth.com/blog/foods-we-love-chia-seeds

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How pro cyclist Christina Birch uses glucose control to power training and recovery Apr 25, 2021

Track cyclists like Birch push their bodies to the extreme limits. Here she reveals how glucose powers those efforts and what she does to recover.

Author: Christina Birch, PhD

Link to article: https://www.levelshealth.com/blog/how-pro-cyclist-christina-birch-uses-glucose-control-to-power-training-and-recovery

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The future of wearable and implantable bio-monitoring Apr 25, 2021

Continuous glucose monitors are just the beginning—here are six future technologies for measuring glucose and other key biomarkers.

Author: Matt Hutson

Link to article: https://www.levelshealth.com/blog/the-future-of-wearable-and-implantable-bio-monitoring

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Five ways to have a blood-sugar-friendly lunch Apr 19, 2021

Follow this simple advice when it comes to your midday meal to tee yourself up for an afternoon of higher energy and fewer cravings.

Author: Meghan Rabbitt⁠

Link to article: https://www.levelshealth.com/blog/five-ways-to-have-a-blood-sugar-friendly-lunch

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Why pro trainer Mike Barwis believes you never have to lose Apr 13, 2021

Mike Barwis trains athletes with a rigorous approach to science and biometric data. Here’s what happened when he put on a CGM and had to face his own stats.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/why-pro-trainer-mike-barwis-believes-you-never-have-to-lose

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Dr. Rich Joseph on why fruits and vegetables are not created equal Apr 13, 2021

We've all been told to eat our fruits and vegetables. But there are significant differences in how these two food groups affect our metabolic health.

Author: Rich Joseph, MD

Link to article: https://www.levelshealth.com/blog/dr-rich-joseph-on-why-fruits-and-vegetables-are-not-created-equal

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Martin Tobias on how he believes biohacking prepared him for COVID-19 Apr 10, 2021

Armed with data about his body, Martin Tobias hoped his immune system could mount a vigorous defense if COVID-19 came ... then it did.

Author: ⁠Mike Haney⁠

Link to article: https://www.levelshealth.com/blog/martin-tobias-on-how-he-believes-biohacking-prepared-him-for-covid

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Examining the value of a prediabetes diagnosis Apr 10, 2021

Several recent studies look at how we define prediabetes, how likely it is to progress to diabetes, and its utility as an early metabolic health warning.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/the-value-of-a-prediabetes-diagnosis

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Matt Alston finds the value in real-time feedback Apr 10, 2021

After a month with a CGM, the tech entrepreneur may not change his diet but now he knows exactly when to take a walk.

Author: ⁠Mike Haney⁠

Link to article: https://www.levelshealth.com/blog/matt-alston-finds-the-value-in-real-time-feedback

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Holiday recipes that won’t spike your blood sugar Apr 10, 2021

Delicious glucose-friendly food swaps that will bring joy to your holiday meals without the food coma.

Author: ⁠Casey Means⁠, MD

Link to article: https://www.levelshealth.com/blog/holiday-recipes-that-wont-spike-your-blood-sugar

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Why do my glucose levels go low during sleep? Apr 10, 2021

An exploration of some of the reasons why glucose readings on CGM may appear low while sleeping.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/glucose-low-sleep-night-cgm

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Must-read books about metabolic health Apr 10, 2021

A curated list of Levels’ favorite reads about how insulin, glucose and our modern diet affect our bodies and our world—and what we can do about it.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/books-metabolic-health-glucose-blood-sugar

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The top terms in metabolic health, explained Apr 10, 2021

Reading about metabolic fitness, you'll encounter plenty of technical terms and abbreviations—here are simple definitions of some of the most common.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/the-top-terms-in-metabolic-health-explained

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The 26 people in metabolic health you should know Apr 10, 2021

These are the doctors, researchers and experts who make us smarter about how diet and lifestyle affect our bodies and brains, and give us advice we can use.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/metabolic-health-experts

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Glucose monitoring: game changing for pro volleyball Apr 10, 2021

Two pro volleyball players explain how continuous glucose monitoring changed their training and performance.

Authors: Kim Hildreth and Sarah Schermerhorn

Link to article: https://www.levelshealth.com/blog/glucose-monitoring-game-changing-for-pro-volleyball

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8 ways that metabolic health and glucose levels affect eye health Apr 10, 2021

Metabolic health and blood glucose levels can affect almost every aspect of the eye, and improving metabolic fitness may reduce the risk of developing these conditions.

Author: Kellen Riccobono, OD, FAAO

Link to article: https://www.levelshealth.com/blog/8-ways-metabolic-health-and-glucose-levels-affect-eye-health-cgm

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Avoiding heart attacks: a bittersweet tale Apr 10, 2021

A cardiologist describes the relationship between glucose and heart attacks, and why tracking glucose early is helpful in preventing disease.

Author: Vimal Ramjee, MD FACC

Link to article: https://www.levelshealth.com/blog/heart-attacks-glucose-cgm-heart-disease

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How do plant-based diets impact glucose levels? Apr 10, 2021

This article describes how to optimize your glucose levels while on a plant-based diets using a continuous glucose monitor (CGM).

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/vegan-plantbased-diets-glucose-cgm

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What does it mean if I had two glucose spikes after a meal? Biphasic spikes, explained Apr 10, 2021

Some individuals notice on their continuous glucose monitor (CGM) that they have two distinct glucose peaks after a meal. In this post, we discuss the science behind "biphaic spikes."

Author: ⁠Casey Means⁠, MD

Link to article: https://www.levelshealth.com/blog/what-does-it-mean-if-i-spiked-twice-after-a-meal-biphasic-spikes-on-cgm-explained

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How does the menstrual cycle affect blood sugar levels? Apr 10, 2021

Hormonal fluctuations of estrogen and progesterone during the menstrual cycle have an impact on glucose metabolism and insulin sensitivity.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/menstrual-cycle-period-affect-glucose-progesterone-levels

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What should I expect to see on my continuous glucose monitor if I’m on a keto diet or in ketogenesis? Apr 10, 2021

What might you see on your continuous glucose monitor if you are on a ketogenic diet? Here are thoughts from metabolic health expert Ben Bikman, PhD.

Author: ⁠Ben Bikman, PhD⁠

Link to article: https://www.levelshealth.com/blog/keto-diet-cgm-glucose-level-reverse-metabolic-inflexibility

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Can controlling my glucose levels give me more energy? Apr 10, 2021

Stabilizing glucose levels can help us control and manage our energy.

Author: The Levels Team

Link to article: https://www.levelshealth.com/blog/can-controlling-my-glucose-levels-give-me-more-energy

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Taking steroids? Expect glucose turbulence Apr 10, 2021

A discussion of the different ways that steroid medications can cause high glucose levels and erratic readings on your continuous glucose monitor (CGM).

Author: ⁠Casey Means⁠, MD

Link to article: https://www.levelshealth.com/blog/taking-steroids-expect-glucose-turbulence

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The power of personalized data: a conversation with Todd Rose Apr 10, 2021

Levels Co-Founders Josh Clemente and Dr. Casey Means interviewed Todd Rose, author of "The End of Average" and Co-Founder of Populace.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/todd-rose

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Continuous glucose monitoring and long-distance running Apr 10, 2021

“As a coach, I also need to train myself to form better habits,” says Rebeka Stowe, a NYC-based athlete and running coach. “Having a real-time flow of objective metabolic data helps validate whether what I’m doing is positive or negative. Rebeka Stowe is an athlete with accolades that run the gamut: Big 12 Champion, Woman of Distinction, Olympic Trials Finalist, 7-time US Outdoor Championship Qualifier, 3-time All-American, and 3-time All-American school record holder.

Author: The Levels Team⁠

Article link: https://www.levelshealth.com/blog/continuous-glucose-monitoring-and-long-distance-running

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A psychologist’s perspective on how glucose monitoring can personalize diet and empower individuals to age well Apr 10, 2021

A psychologist's perspective on how continuous glucose monitoring (CGM) can shape a personalized diet, minimize mystery about the body, and empower individuals.

Author: The Levels Team⁠

Article link: https://www.levelshealth.com/blog/psychologist-cgm-personalized-diet-aging

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A performance dietitian’s perspective on CGM Apr 10, 2021

CGM is a critical tool for dialing in sleep, exercise, nutrition, and energy,

Author: Tony Castillo MS, RDN, LDN

Article link: https://www.levelshealth.com/blog/levels-performance-dietitian-continuous-glucose-monitoring-sleep-exercise-nutrition-energy

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Woodies founder Cory Stout on why glucose monitoring helps develop a “metabolic arsenal” for optimal health Apr 10, 2021

Author: The Levels Team⁠

Article link: https://www.levelshealth.com/blog/metabolic-awareness-jet-lag-travel-cory-stout

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David Lee: Using CGM to build keystone habits for athletic performance and metabolic health Apr 10, 2021

Author: The Levels Team⁠

Article link: https://www.levelshealth.com/blog/david-lee-using-cgm-to-build-keystone-habits-for-athletic-performance-and-metabolic-health

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Choosing the right diet shouldn’t be Russian roulette: an interview with Aynul Habib Apr 10, 2021

Choosing the right foods for your body sometimes feels like Russian roulette. This article examines how biowearables can help cut through the noise.

Author: The Levels Team⁠

Article link: https://www.levelshealth.com/blog/choosing-the-right-diet-should-not-feel-like-russian-roulette-an-interview-with-aynul-habib

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Research reveals more links between metabolic health and dementia Mar 31, 2021

Three recent studies examine the connection between high blood sugar (including prediabetes) and Alzheimer’s, dementia, and cognitive impairment.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/research-reveals-more-links-between-metabolic-health-and-dementia

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How two months with a CGM turned Scott Hanson’s health around Mar 31, 2021

Scott and his wife spent years trying to get his blood sugar and cholesterol numbers down, but real-time feedback turned out to be the game-changer.

Author: ⁠Mike Haney⁠

Link to article: https://www.levelshealth.com/blog/two-months-cgm-changed-my-life

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How metabolic health affects your joints Mar 31, 2021

Diet and lifestyle matter more to your joints than you might think. Orthopedic surgeon Dr. Howard Luks explains the link and what you can do about it.

ARTICLE HIGHLIGHTS

The factors that can cause joint and tendon problems aren't limited to the traditional scapegoats like overuse—research shows metabolic health plays a significant role.
Cholesterol deposits can affect tendons just as they do arteries: buildup can weaken their structure and increase injury risk.
Inflammation is another culprit and can be driven by those lipid issues or by other mechanisms.
The good news is that the diet and lifestyle choices you make can help keep your joints and tendons healthy as you age.

Author: Howard Luks, MD

Link to article: https://www.levelshealth.com/blog/metabolic-health-joints-diet-fitness

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The CGM Challenge: What a person without diabetes learned from 28 days with a continuous glucose monitor Mar 31, 2021

After scary bouts of hypoglycemia as a kid, Blake Reichmann thought he had a solid low-sugar diet. Then a CGM taught him where he could do better.

Author: Blake Reichmann

Link to article: https://www.levelshealth.com/blog/cgm-what-a-person-without-diabetes-learned-from-28-days-wearing-a-continuous-glucose-monitor

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More evidence that exercise—even at low intensity—is great for metabolic health Mar 31, 2021

Four recent studies offer insight on how hard to work out, when to fuel, and what’s happening in our bodies when we exercise.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/research-exercise-great-for-metabolic-health

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How a CGM helped Abby O’Connor find a diet that eased her PCOS Mar 31, 2021

By using a continuous glucose monitor, Abby O’Connor found a diet that helped her symptoms and gave her fuel for the day ahead.

Author: Alex Moskov⁠

Link to article: https://www.levelshealth.com/blog/how-a-cgm-helped-abby-oconnor-find-a-diet-that-eased-her-pcos

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How do glucose levels relate to depression and anxiety? Mar 31, 2021

Controlling blood sugar dysregulation may be an important factor in reducing the risk of mood disorders like anxiety and depression. Continuous glucose monitoring (CGM) can serve as a biofeedback tool to gain clarity into how personal glucose levels and mood are related.

Author: ⁠Casey Means⁠, MD

Link to article: https://www.levelshealth.com/blog/glucose-mood

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Optimizing mental clarity, focus, and memory with CGM Mar 31, 2021

Research suggests that large swings in glucose can lead to worse memory and fact recall. Continuous glucose monitoring (CGM) can help develop a more nuanced understanding of how food and lifestyles decisions affect cognitive performance, and highlight opportunities for improvement.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/mental-clarity-memory-continuous-glucose-monitoring-cgm

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How Levels founder Josh Clemente mastered his energy levels with CGM Mar 31, 2021

How Levels Founder Josh Clemente mastered his energy levels with glucose tracking and CGM

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/levels-josh-clemente-mastered-energy-levels-glucose-tracking

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How metabolic health impacts men’s sexual health Mar 31, 2021

Erectile dysfunction can be both a consequence of poor metabolic health and an early warning sign for conditions like diabetes and heart disease.

Author: Ing Wei Khor

Link to article: https://www.levelshealth.com/blog/erectile-dysfunction-metabolic-health-glucose

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What is glucose? Mar 31, 2021

When we talk about blood sugar levels, we're talking about glucose, the molecule that powers our cells and has an enormous effect on our health.

ARTICLE HIGHLIGHTS

Glucose is the primary fuel that powers our bodies at the cellular level. We get glucose from the food we eat.
Our body has a complex system for keeping glucose within a healthy range, metabolizing it into fuel or storing it for later use.
Too much or too little glucose can contribute to near-term issues like fatigue and brain fog, as well as long-term conditions from obesity to diabetes to Alzheimer's to cancer.
Fortunately, maintaining healthy glucose levels is largely in our control, through consistently choosing a healthy diet and making positive lifestyle choices.

Author: ⁠Mike Haney⁠

Link to article: https://www.levelshealth.com/blog/what-is-glucose

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Does vinegar really lower blood sugar? Mar 31, 2021

Why would a shot of vinegar blunt the glucose spike from a carb-heavy meal? Here's what the research shows, and tips for working vinegar into your diet.

Author: Meghan Rabbitt⁠

Link to article: https://www.levelshealth.com/blog/does-vinegar-really-lower-blood-sugar

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How BossBabe co-founder Natalie Ellis healed her hormones Mar 31, 2021

Natalie was young, fit and ate well—so why did she feel so bad? She had insulin resistance related to PCOS. How CGM helped on her path to wellness.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/bossbabe-natalie-ellis-pcos-cgm

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Metabolic health & menopause: Is glucose partly to blame for hot flashes? Mar 31, 2021

Research shows a relationship between poor metabolic health and hot flashes. Stabilizing glucose levels might help ease the discomfort.

Author: Jennifer Welsh

Link to article: https://www.levelshealth.com/blog/menopause-cgm-glucose-levels

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Inflammation and glucose levels: How high blood sugar can turn a good system bad Mar 31, 2021

Inflammation helps heal your body, but chronic inflammation can cause serious damage. Here’s how a healthy lifestyle—including a low-sugar diet—can help keep it in check.

Author: Esti Schabelman, MD

Link to article: https://www.levelshealth.com/blog/inflammation-and-glucose-levels

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What we know about dairy and blood sugar Mar 31, 2021

Milk, cheese, yogurt, and other dairy products may not immediately spike your blood sugar, but they could make you more insulin resistant over time.

Author: Meghan Rabbitt

Link to article: https://www.levelshealth.com/blog/what-we-know-about-dairy-and-blood-sugar

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Stephanie Greunke’s nutrition advice for busy parents can help you, too Mar 31, 2021

Stephanie Greunke coaches new moms in metabolically healthy meal planning, shopping and eating, but her practical solutions can work for anyone.

Author: Alex Moskov⁠

Link to episode: https://www.levelshealth.com/blog/stephanie-greunke-healthy-diet-parents-stable-blood-sugar

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Improving insulin through diet: calories vs. carbs Mar 28, 2021

In part three of Ben Bikman’s series, he looks at the effects of energy and hormones on insulin resistance and offers tips for building an insulin-friendly diet.

Author: ⁠Ben Bikman, PhD⁠

Link to article: https://www.levelshealth.com/blog/improving-insulin-through-diet-calories-vs-carbs

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What are processed foods and why are they so bad for metabolic health? Mar 28, 2021

Here’s what “processed” actually means, how these foods impact your metabolic health, and how to avoid the worst of them in the grocery aisles.

Author: Kaitlin Sullivan

Link to article: https://www.levelshealth.com/blog/what-are-processed-foods-and-why-are-they-so-bad-for-metabolic-health

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Understanding weight loss: why tracking glucose with a continuous glucose monitor (CGM) may be more insightful than tracking calories Mar 28, 2021

Real-time continuous glucose monitoring (CGM) looks deeper than simplistic calorie models and provides a window into the underlying physiology of weight gain and loss.

Authors: ⁠Casey Means⁠, Josh Clemente⁠ and Arlo Crawford⁠

Link to article: https://www.levelshealth.com/blog/glucose-weight-loss

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Esther Dyson thinks the future of health is self-awareness … and a society that makes good choices easy Mar 28, 2021

Here's why the activist philanthropist believes more personalized data and better systems will help us all live healthier lives.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/esther-dyson-thinks-the-future-of-health-is-self-awareness-and-a-society-that-makes-good-choices-easy

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What causes insulin resistance? Mar 28, 2021

Insulin resistance is a shockingly common condition spurred on by diet and lifestyle. Here are the processes in your body that lead to this dangerous state.

Author: ⁠Ben Bikman, PhD⁠

Link to article: https://www.levelshealth.com/blog/what-causes-insulin-resistance-glucose-levels

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Optimize your exercise performance by tracking glucose Mar 28, 2021

Exercise, glucose, and metabolic flexibility: how monitoring glucose levels with CGM can help you improve fueling, endurance, performance, and recovery.

Authors: ⁠Casey Means⁠, Josh Clemente and Arlo Crawford

Link to article: https://www.levelshealth.com/blog/glucose-and-exercise

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Is there such a thing as healthy candy? Mar 28, 2021

A new crop of naturally sweetened and low-carb candies and chocolates may be better for your blood sugar, but that doesn't make them a health food.

Author: Jessica Migala⁠

Link to article: https://www.levelshealth.com/blog/healthy-candy-low-blood-sugar

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How do blood sugar levels affect body temperature? Mar 28, 2021

Dr. Ben Bikman describes how glucose levels impact our body temperature, and how glucose spikes can lead to elevated temperature, which can impact sleep.

Author: ⁠Ben Bikman, PhD⁠

Link to article: https://www.levelshealth.com/blog/glucose-levels-body-temperature

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Why I want everyone, with or without diabetes, to have CGM access Mar 28, 2021

Elias Eid is a med student who lives with Type 1 diabetes. He shares what CGM has meant for him and why he believes wider CGM use benefits everyone.

Author: Elias Eid

Link to article: https://www.levelshealth.com/blog/why-i-want-everyone-with-or-without-diabetes-to-have-cgm-access

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How your gut microbiome affects your metabolic health Mar 28, 2021

The organisms that make up your microbiome impact how your body processes food and your overall health. Here's how you can keep your microbiome healthy.

Authors: Jeewon Garcia-So, Dr. Orville Kolterman, Fanny Perraudeau, Ph.D.

Link to article: https://www.levelshealth.com/blog/how-your-gut-microbiome-affects-your-metabolic-health

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What is resistant starch and how does it impact glucose? Mar 28, 2021

This special kind of starch that “resists” digestion has several health benefits and can be part of a blood-sugar-friendly diet.

Author: Ashley Welch

Link to article: https://www.levelshealth.com/blog/what-is-resistant-starch-and-how-does-it-impact-glucose

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Five metabolic-health myths—busted Mar 28, 2021

We dispel some of the most common misconceptions about metabolism and blood sugar to help you make healthier diet and lifestyle decisions.

Author: Rachel Nuwer

Link to article: https://www.levelshealth.com/blog/five-metabolic-health-myths-busted

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The benefits of fasting for metabolic health Mar 28, 2021

Here’s how shrinking the number of hours you spend eating can help stabilize glucose levels and improve your overall health.

Author: Jessica Migala⁠ and Dominic D'Agostino, PhD

Link to article: https://www.levelshealth.com/blog/the-benefits-of-fasting-for-metabolic-health

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What is insulin resistance? Mar 28, 2021

Dr. Ben Bikman, author of Why We Get Sick, explains why we should care about insulin resistance, and how this condition can affect every cell in the body.

Author: Ben Bikman, PhD

Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-insulin-resistance-cgm

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How wearing a CGM changed Este Haim’s life Mar 28, 2021

Being a rock star with Type 1 diabetes has never been easy, but seeing her glucose levels in real-time helped Este learn sometimes you just have to stop the show and have a candy bar.

Author: Mike Haney

Link to article: https://www.levelshealth.com/blog/how-wearing-a-cgm-changed-este-haims-life

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How do artificial sweeteners affect my glucose levels? Mar 28, 2021

Will artificial sweeteners spike your glucose levels or are they a metabolic health freebie? We break down the research and give you some sweetener advice.

Author: Mike Haney

Link to article: https://www.levelshealth.com/blog/artificial-sweeteners-glucose-levels-metabolic-health-cgm

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Studies show high blood sugar increases COVID risk Mar 28, 2021

Four recent papers present convincing evidence that elevated glucose—even without a diabetes diagnosis—can be dangerous for COVID patients.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/glucose-levels-covid-research

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How does sleep affect blood sugar? Mar 28, 2021

Sleep quality and quantity have a profound effect on metabolic health. This article describes the mechanisms by which improving sleep hygiene can improve glucose control.

Author: Alex Moskov

Link to article: https://www.levelshealth.com/blog/how-sleep-impacts-metabolic-health-glucose-levels-cgm

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How does stress affect my glucose levels? Mar 28, 2021

ARTICLE HIGHLIGHTS

Several studies have linked a significant correlation between perceived work-related stress and increased levels of circulating glucose.
Stress can push us to overeat, which raises our glucose levels, which leads to us to suffer from notable fatigue and low energy levels.
Insulin resistance in the brain can lead to impairment of the negative feedback on the stress hormone pathways of the brain, which can lead to an abnormal stress response in the brain.

Author: The Levels Team⁠

Link to article: https://www.levelshealth.com/blog/stress-glucose-cgm-levels

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The Levels Theory of Behavior Change Mar 28, 2021

The key to improving health is better behavior. Here we describe how continuous glucose monitoring and closed-loop systems inspire real behavior change.

Authors: Casey Means, MD and Sam Corcos

Link to article: https://www.levelshealth.com/blog/the-levels-theory-of-behavior-change

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The Secret Levels Master Plan (just between you and me) Mar 28, 2021

Sam Corcos, CEO of Levels, shares his secret master plan for building the most affordable product to reverse metabolic dysfunction. Don't tell anyone.

Author: Sam Corcos

Link to article: https://www.levelshealth.com/blog/the-secret-levels-master-plan-just-between-you-and-me-cgm-glucose

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How a CGM can help you find your optimal diet and lower blood sugar Mar 28, 2021

There’s no "ideal" diet for everyone, but a continuous glucose monitor gives you real-time feedback on the foods that work best for your metabolic health.

Author: Josh Clemente

Link to Blog: https://www.levelshealth.com/blog/optimal-diet

ARTICLE HIGHLIGHTS

Viewing diet through the lens of glucose levels can be a powerful way to personalize food choices and optimize metabolic health.
Post-meal spikes in glucose can be uniquely damaging to health and minimizing them should be a dietary priority. Keeping glucose levels steady over time leads to better health outcomes.
Having a fasting glucose level in the "normal" range may not be good enough: research shows that a higher fasting glucose level (even in the "normal" range) increases risk of chronic disease. Dietary choices have a strong impact on fasting glucose levels.
There is simply no one-size-fits-all metabolic eating plan that works for everyone. Different people can have very different glycemic reactions to the exact same foods, and the metabolic impact of lifestyle choices and other individual factors are difficult to measure with traditional tools.
Continuous glucose monitoring (CGM) can help. With real-time, objective, actionable information about how food and lifestyle choices affect glucose levels, it’s possible to create an individualized diet to support optimal health.

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How NHL player Jack Johnson stopped stressing about his diet Mar 28, 2021

By tracking his glucose levels, the New York Ranger got leaner and found more energy, all while learning how to eat more of his favorite foods.

Authors: Mike Haney and Josh Clemente

Link to article: https://www.levelshealth.com/blog/nhl-jack-johnson-levels-diet-cgm

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Tasty ideas for a low-carb breakfast Mar 28, 2021

Don’t start your day with a blood-sugar spike and energy-draining crash. Try these delicious—and glucose-friendly—breakfast options instead.

Author: Juno DeMelo

Link to article: https://www.levelshealth.com/blog/tasty-ideas-for-a-low-carb-breakfast

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What should your glucose levels be? Here’s the ultimate guide to healthy blood sugar ranges Mar 28, 2021

It's difficult to find information about what glucose levels to strive for. We scoured the research literature to determine "what's normal" for a nondiabetic individual wearing a continuous glucose monitor, and give further insights into what glucose levels might be optimal for good health.

Authors: Casey Means, MD and Chimene Richa, MD

Link to article: https://www.levelshealth.com/blog/what-should-my-glucose-levels-be-ultimate-guide

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Does cinnamon lower blood sugar? Mar 25, 2021

Why would adding cinnamon to your meal affect your glucose levels? Here’s what the research shows and some tips for working cinnamon into your diet.

Author: Ajai Rai

Link to Blog: https://www.levelshealth.com/blog/does-cinnamon-lower-blood-sugar

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Are there natural sweeteners that won’t raise my blood sugar? Mar 25, 2021

Natural sweetener alternatives like stevia, yacón syrup, monk fruit, and allulose are common in sugar-free foods, but are they healthy? Here's what we know.

Author: Jessica Migala

Link to Blog: https://www.levelshealth.com/blog/natural-sweeteners-healthy-blood-sugar

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12 glucose-lowering strategies to improve metabolic fitness Mar 25, 2021

A review of 12 strategies that have been shown in research to improve glucose levels in the body. This article offers ideas to consider as you explore your personal data using a continuous glucose monitor (CGM).

Author: ⁠Casey Means⁠

Link to Blog: https://www.levelshealth.com/blog/12-glucose-lowering-strategies-to-improve-metabolic-fitness

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11 Common questions about food choices, blood sugar and Levels Mar 25, 2021

Quick answers to queries like why we measure glucose, how to avoid blood-sugar spikes, and when you can get Levels for yourself

Author: The Levels Team

Link to Blog: https://www.levelshealth.com/blog/faq-food-choices-blood-sugar-levels

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The ultimate guide to metabolic fitness Mar 25, 2021

Metabolic dysfunction underlies most chronic diseases. Metabolic fitness can be improved by consistently making choices that keep glucose levels in a stable and healthy range, and minimize large glucose swings.

Author: Casey Means

Link to Blog: https://www.levelshealth.com/blog/the-ultimate-guide-to-metabolic-fitness

ARTICLE HIGHLIGHTS

Metabolism is the set of cellular mechanisms that produce energy from our food and environment to power every process in the human body.
Metabolic fitness is a term to describe where we fall on the spectrum of metabolic health and how well we are generating and processing energy in the body.
Glucose is a primary precursor for energy in the body, and needs to be tightly regulated for metabolism to work effectively.
Metabolic fitness can be improved by consistently making choices that keep glucose levels in a stable and healthy range, and minimize large glucose swings.
These choices may include selecting foods that don’t cause large spikes in glucose, exercising consistently, getting quality sleep, managing stress, adding in nutrients and foods that improve our processing of glucose, and avoiding environmental toxins that are known to disrupt metabolic function.
Poor metabolic fitness is associated with worse brain function, energy, memory, mood, skin health, fertility, and risk for chronic disease.
As a country, our metabolic fitness is poor, as evidenced by 88% of the American population displaying at least one biomarker of metabolic dysfunction.
Metabolic dysfunction underlies most chronic diseases.
Using continuous glucose monitoring can help individuals understand and improve their metabolic fitness.

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