Episode Transcript
[00:00:00] The most courageous act is still to think for yourself aloud.
[00:00:06] Coco Chanel Chapter 9 Designing youg Glucose Control Blueprint by now you understand the science how glucose interacts with hormones, why muscle is your metabolic currency, and how sleep, stress and nutrition all fit together.
[00:00:28] You've seen the case studies of women just like you, each with her own challenges and solutions.
[00:00:35] Now it's time to design your blueprint. A simple, customized plan that works with your body, your lifestyle and your goals.
[00:00:45] Step 1 Know your numbers Get a glucose monitor. Find them online at Amazon or at your local pharmacy. They range from 20 to $30. Before you start tweaking, you need a baseline fasting glucose, ideally 80 to 90 milligrams per deciliter, but less than 100 is acceptable.
[00:01:09] Post meal glucose, aim for less than 30 milligrams per deciliter above baseline at 1 to 2 hours body composition Waist circumference Muscle mass if you have access or even just how your clothes fit.
[00:01:26] Energy and mood Track how you feel, not just the numbers.
[00:01:32] These are your starting data points. No judgment, just information.
[00:01:40] Set your priorities.
[00:01:44] Not everything needs to change at once.
[00:01:46] Choose one or two areas to start based on what matters most right now. Struggling with cravings? Focus on meal sequencing and protein Belly fat won't budge.
[00:01:58] Add resistance training two to three times per week Feeling exhausted?
[00:02:04] Improve sleep Hygiene high stress add 5 to 10 minutes of daily stress resets Breathing walking Pick the area that feels both doable and impactful. Master it, then layer on the next step 3 Build your weekly routine Think of your blueprint as a rhythm, not a rigid plan.
[00:02:31] Here's a starting point. Nutrition 25 to 30 grams protein per meal Approximately 1 gram protein per pound of body weight daily Protein and veggies first carbs last healthy fats plus fiber at every meal Exercise two to three resistance training sessions per week Weights or calisthenics exercise after eating 10 to 15 minutes of walking cycling dancing 12 HIIT sessions 10 to 15 minutes 2 to 5 intervals 79 hours sleep 1 to 2 stress resets daily 1 full rest day per week Step 4 Track adjust Repeat this isn't a one and done plan. It's a living blueprint test.
[00:03:29] Adjust, retest.
[00:03:32] Notice not just weight changes, but energy, cravings, mood, sleep and strength.
[00:03:39] Expect plateaus. They're just signals to tweak protein training or recovery.
[00:03:47] You need a perfect plan before you start.
[00:03:52] Not true.
[00:03:53] Waiting for the perfect time or program keeps you stuck.
[00:03:57] Start with one step, like walking after dinner.
[00:04:01] Build layer by layer. The perfect plan is the one you actually do.
[00:04:07] Case study Paula, 58 My personalized blueprint Paula had tried generic meal plans and workout challenges, but always fell off track.
[00:04:19] When she built her own glucose control blueprint, everything clicked.
[00:04:23] She started with protein and walking after dinner, then layered in strength training twice a week.
[00:04:29] A few months later, she added high intensity interval training.
[00:04:34] Instead of overhauling her entire life, Paula made small, steady changes.
[00:04:40] Her fasting glucose dropped, her waist shrank by 3 inches, and most importantly, she felt in control for the first time in years.
[00:04:50] Two years later, she's still living by her blueprint, adjusting as her life evolves.
[00:04:56] Build your blueprint worksheet Use this template to sketch your personal plan.
[00:05:02] Sample Weekly SCHEDULE here's what a glucose friendly week can look Monday strength training lower body 10 to 15 minutes Wednesday strength training upper body hit 10 to 15 minutes Friday strength training Full body Saturday Walk Fun cardio hike, bike dance pickleball Sunday Rest plus mobility and stretching Adjust based on energy, lifestyle, and goals Consistency beats perfection.
[00:05:53] The longevity add ons mobility, flexibility, and flow.
[00:06:01] As women move through different stages of life, maintaining mobility and flexibility becomes just as essential as building strength.
[00:06:10] Incorporating Pilates and Yoga into your weekly rhythm supports graceful movement, balance and breath control, all key to a long, healthy health span.
[00:06:21] Pilates enhances core stability, posture and joint mobility, helping your body move efficiently and age gracefully.
[00:06:30] Yoga supports flexibility, mindfulness and deep breath work, reducing cortisol, your stress hormone and improving recovery between workouts.
[00:06:41] Once your glucose blueprint schedule feels natural, layer in these restorative practices one to two times per week.
[00:06:49] Think of them as your longevity rituals, the secret to staying strong, supple, and centered for decades to come.
[00:06:58] Plateau Fixers if fat loss stalls or energy dips, ask Am I hitting my protein goal? 1 gram per pound body weight have I increased weights? Reps in strength training?
[00:07:14] Am I truly sleeping 7 to 9 hours?
[00:07:17] Is stress sneaking back in? Am I logging glucose consistently?
[00:07:22] Often the plateau isn't failure, it's feedback.
[00:07:27] Pro Focus on keystone habits Some habits create ripple effects Prioritizing protein fewer cravings steadier glucose Lifting weights better sleep Stronger bones sleeping well Lower cortisol improved willpower choose one to two keystone habits to anchor your blueprint.
[00:07:52] Chapter 9 Summary Chapter Reflection Designing your GLUCOSE CONTROL Blueprint this chapter marked a turning point, the moment when theory became practice and knowledge became empowerment.
[00:08:10] Up until now, you've learned why glucose control matters, how hormones shape your metabolism, and what lifestyle tools make a difference.
[00:08:21] But this is where everything comes together, where you begin to design your own blueprint, one that reflects your Unique body, your rhythms and your goals.
[00:08:32] You discovered that transformation doesn't come from doing everything at once.
[00:08:37] It comes from layering change with intention.
[00:08:40] One new habit at a time.
[00:08:43] One meal, one workout, one night of better sleep.
[00:08:47] Consistency, not perfection, creates stability, and stability creates results.
[00:08:55] Tracking became your mirror in this process.
[00:08:59] Rather than relying solely on the scale, you learned to look at body composition, waist circumference, glucose trends, and strength progression.
[00:09:09] These delta points don't judge you, they guide you.
[00:09:13] A plateau isn't proof of failure. It's an invitation to recalibrate, to listen more closely, and to refine your strategy.
[00:09:23] Paula's story illustrated the power of sustainability.
[00:09:27] At 58, she built her own glucose control lifestyle. Not a temporary plan, but a living, breathing rhythm that carried her through two full years of strength, balance and confidence.
[00:09:41] She didn't chase results, she lived them.
[00:09:45] The truth is, your blueprint won't look like anyone else's. And that's exactly how it should be. This isn't about comparison. It's about coherence.
[00:09:55] The more aligned your choices are with your body's feedback, the easier everything becomes.
[00:10:01] As you complete this chapter, know this.
[00:10:05] You now hold the map.
[00:10:07] Every principle you've learned, from glucose stability to muscle growth, from recovery to mindset, is a piece of your own design.
[00:10:16] You're not following a plan anymore. You're building one.
[00:10:22] The reinvented blueprint.
[00:10:25] By now, you've gathered knowledge, habits and data.
[00:10:29] But reflection turns all of that into wisdom.
[00:10:33] These prompts help you anchor what you've learned into your daily rhythm.
[00:10:37] Think of this as your calibration point, the pause before momentum, where understanding becomes embodiment.
[00:10:45] The framework is simple, but transformation happens in consistency.
[00:10:51] Reflect and reinvent.
[00:10:54] What small habit has made the biggest difference in your energy so far?
[00:10:58] What new data about your body surprised you the most?
[00:11:02] How will you measure success beyond the scale?
[00:11:06] What does consistency look like when life gets busy or stressful?
[00:11:10] How will you celebrate small victories on this journey?
