Click here for a NEW health coaching program using a Continuous Glucose Monitor!
Your energy, mood, sleep, and stress response are all connected to your blood glucose — even if you don’t have diabetes.
Learn to read your body’s signals using real-time data and expert guidance.
Glucose Wise
Feel healthier and more energized!
Use a Continuous Glucose Monitor to
Make Smart Choices for a Vibrant, Healthy Life
In this 7-week small group program, through the use of Continuous Glucose Monitors (CGMs), you’ll learn how your body responds to everyday choices of nutrition, movement, sleep, stress management, substances and even connection with others.
Health Aims
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Use data from the CGM to learn how your body reacts to external inputs
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Build body-awareness and increase self-knowledge to respond wisely
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Reignite your autonomy and learn to choose from healthy options that fit your unique lifestyle
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Investigate and design systems in your daily life that will keep you successful
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Create and be part of a supportive community with like-minded members
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Guided discussions with a Board Certified Health Coach
Who is this Program for?
Adults (18+ years) who are "glucose curious" and want to learn how your body works and optimize its functions. You can join even if you've been diagnosed with type 2 diabetes or prediabetes, are not on insulin and are not at risk for hypoglycemia, want to track your glucose, and need help making lifestyle changes.
Informational Videos
These informative videos with renowned health experts in the field of medicine and health and wellness will open your eyes to the importance of blood glucose balance and the use of continuous glucose monitors to improve your health.
The Program
Seven sessions, 90 minutes each, 10.5 hours total, all online. Each session will include a check-in where we share our wins and our challenges. We will focus on a topic-of-the-week along with practical recommendations for behavior change, all within an open forum. Participants can ask specific questions and will be encouraged to engage in thoughtful conversation, and choose a weekly experiment to see how the change affects blood glucose levels. A private Group Chat will allow members to motivate one another, share thoughts and ideas, and create connection in between sessions.
WEEK 1
INTRODUCTION
Member introductions & creating a supportive group experience. A bit of physiology. Diabetes in the U.S. Download the Stelo app and apply the sensor. Navigate the app on a smartphone.
WEEK 2
NUTRITION - Part 1
Macronutrients - the building blocks of food. The importance of Protein, Fats and Fiber. Quantity, Quality, Diversity, and Timing of food. Glycemic Index vs Glycemic Load. What are SMART Goals?
WEEK 3
NUTRITION - Part 2
Calculating Macronutrient ratios. How does food affect blood glucose levels? Finding correlations to your CGM data. Choosing or designing a food experiment for the week.
WEEK 4
PHYSICAL ACTIVITY
How does exercise affect blood glucose levels? Frequency, intensity, timing and type of movement that most fits your lifestyle. Choosing and creating fitness goals to try.
WEEK 5
RESTORATIVE SLEEP
How does sleep affect blood glucose levels? Bedtime routines & optimizing sleep opportunity and overall sleep quality. Choosing sleep experiments to try for the week.
WEEK 6
STRESS & SUBSTANCES
Stress - the hidden detrimental effects on blood glucose. How substances affect glucose levels. How to decide what's right for you with substances.
WEEK 7
SOCIAL CONNECTION
Maintaining a supportive community. Grand program review. Putting it all together. Final takeaways. A quick dive into individual health coaching.
Program Cost: $249
Sensor Cost: $99 (or less) for 2 sensors
- Seven 90-minute sessions, 10.5 hours total.
- Two Dexcom Stelo biosensors will be available
for purchase through Dexcom.
Each sensor lasts upwards of 15 days.*
- Maximum of 10-12 participants in each session.
This Group Program might be FSA/HSA reimbursable w/ a Physician’s Letter of Medical Necessity. The CGM may also be reimbursable through FSA/HSA. Check with your insurance company.
*From the Dexcom Stelo website: A study was conducted to assess the sensor life where 77.9% of sensors lasted the full 15 days. In other words, when using the product per the package labeling, approximately 20% of sensors may not last for the full 15 days, 10% of these sensors may last less than 12 days.
Attendee review....
I have been borderline pre-diabetic for at least 5 years. I am physically active, eat fairly well and my weight is in a healthy range. Given this I had been wanting to use a CGM for a long time to try and better understand what was pointing me in a direction of insulin resistance. Rachel's class offered the perfect opportunity and structure for me to finally take this on. I learned so much and there were a whole cascade of new or improved habits I put into place, honestly with very little effort because once I saw the data from the CGM and saw first hand what I could do about it, it was easy to take the first step. From there I just kept stacking the good habits. Its 100% worth your time and an incredible value and I highly recommend the class.
- N. G., Oakland, CA
Still wondering if this is worth it?
Most people wait until symptoms get loud before they take action — burnout, brain fog, blood sugar crashes, emotional eating, disrupted sleep.
But your body is already giving you signals. This program helps you finally see those patterns in real time — and gently change course.
This isn’t about perfection. It’s about becoming an informed partner with your own body.
You’ll leave this program with more clarity, more stability, and more confidence in your next step.
Dexcom Stelo
We will be using the Dexcom Stelo, a simple biosensor for monitoring glucose levels in real time, 24/7. (Make sure you have a compatible smart device.) I’ll teach you what the data results might mean, and you will discover how your body reacts to the everyday choices you make. Food decisions will be the biggest influence, but sleep, stress and physical activity will impact the data, too. Through thought-provoking discussions and education, you will use your own inner guidance to make the healthy choices that are most beneficial for you.
What a past participant said....
Rachel has put together a comprehensive course that familiarizes the participant with not just blood sugar but all of the other functions that are affected by or affect blood sugar; sleep, stress, macronutrients, etc. Along the way we build a class community that communicates during the week, with helpful prompts by Rachel, that reinforces the course material. The section on healthy habits was helpful, I actually have started to implement some new habits because of this course. I would highly recommend taking Rachel's course if you are curious, if you are diabetic or pre-diabetic, or if you want to prevent a diagnosis in the future.
-- L.L., Boulder, CO
Your Health Coach
Rachel Cruz is a National Board Certified Health and Wellness Coach, a Certified Functional Nutrition Counselor, and a Diabetes Prevention Lifestyle Coach. You will learn why your blood glucose levels are important, how it’s tied to insulin levels, and how keeping blood glucose levels balanced throughout the day helps to maintain health and protect against chronic diseases like Type 2 Diabetes, high blood pressure, cardiovascular disease, neurodegenerative disease, and more.
Health Coaching is a guided process where you learn about healthy options, create your own experiments to see what works, and choose how to make changes that are sustainable and just right for you.
Here's one attendee's experience:
I went into this program having a vague understanding of blood sugar having a Type 2 diabetic parent and grandparent, with some worries that I would end up going down the same path. With Rachel's program and the data from my CGM, I learned a ton! We talked through my average glucose level from the sensor as well as reactions to different foods, drinks, activities/movement, stressors, and proper rest. Our group setting and group agreements allowed us to discuss our different findings and situations in a safe and nurturing environment. Every week, I learned something new and actionable that I could try the next week. Rachel's materials and facilitation were top notch! Would highly recommend to anyone that's curious about their health and is ready to make changes!
-- D. H., Boulder, CO
