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Published by Kristie Messerli
Managing type 2 diabetes or prediabetes can feel confusing, overwhelming, and honestly… like a full-time job. Simplifying Diabetes is here to change that. Hosted by registered dietitian and diabetes specialist Kristie Messerli, this podcast helps you cut through the noise and focus on what actually works for blood sugar management—without rigid rules or conflicting advice. Inside each episode, you'll find practical strategies, honest conversations, and simple approaches to help you: Feel more in control of your blood sugar Make confident decisions without second-guessing Create habits that are realistic and sustainable Because diabetes management shouldn't take over your life—and here, it doesn't have to.
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You're eating vegetables. You've cut back on carbs. You're trying to avoid sugar. You're choosing "healthy" foods. So why are your blood sugars still high? If you've ever felt like you're doing everything you're supposed to do for your diabetes but your numbers aren't reflecting your effort, this episode is for you. In Episode 12 of Simplifying Diabetes , we're talking about why eating healthy isn't always the same thing as having a strategic approach to blood sugar management. I'll break down some of the common mistakes I see, including: Putting too much emphasis on cutting carbohydrates Not getting enough fiber, fruits, and vegetables Starting the day with a breakfast that isn't satisfying or protein-rich Choosing more refined/simple carbohydrates without considering the bigger picture of the meal Waiting until you're starving to decide what to eat Overlooking hydration Making thousands of food decisions without having a plan to make those decisions easier Because when you have diabetes, you're not just deciding what sounds good. You're constantly thinking about how food might affect your blood sugar, what you "should" eat, what you should avoid, and whether you're making the right choice. That's exhausting. And it's why meal planning isn't about spending your Sunday meal-prepping 20 containers of chicken and broccoli. It's about creating a strategy so you don't have to make every food decision from scratch. I'll also talk about what to do instead—including creating intentional strategies for breakfast, snacks and mini meals, incorporating foods you've made "off limits," and planning for your actual life rather than following another rigid meal plan. And if you're tired of guessing what to eat and want help creating a personalized strategy for your blood sugar, I'm opening 10 customized 60-minute Meal Planning Intensives for September. DM me INTENSIVE on Instagram or email me to learn more. You don't need another diet. You need a strategy. Link to Kristies Instagram: https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Click Here for a Free Masterclass: https:// wandering-resonance-183. myflodesk.com/wvnwbjnk20
You've probably heard that type 2 diabetes is "reversible." Maybe you've even been promised that if you lose weight, cut carbs, exercise enough, or follow the right diet, you can make your diabetes disappear. But what if we've been using the wrong word? In this episode of Simplifying Diabetes , I'm breaking down the truth about diabetes, remission, and what actually happens inside your body long before you're diagnosed. I'll explain how insulin resistance can develop for years—or even decades—before a diabetes diagnosis, what happens to insulin-producing beta cells over time, and why having normal blood sugars doesn't necessarily mean your diabetes has been "cured." We'll also talk about diabetes remission : what it actually means, how it's defined, why remission is possible for some people but isn't guaranteed, and why achieving remission can be much harder than social media makes it look. I'll also share why I want to normalize something we don't talk about enough: sometimes lifestyle changes aren't enough, and medication is an important—and completely valid—part of diabetes management. In this episode, we'll cover: Why your diabetes didn't suddenly begin the day you were diagnosed What insulin resistance has to do with the development of type 2 diabetes What happens to your pancreas and insulin-producing beta cells over time The difference between improving your blood sugar, remission, and "reversal" The clinical definition of type 2 diabetes remission Why remission isn't a guaranteed outcome Why two people can make the same lifestyle changes and have completely different results Why needing medication does NOT mean you've failed How the "reverse your diabetes" narrative can create shame and unrealistic expectations What I want you focusing on instead of trying to erase your diagnosis You don't need to "reverse" your diabetes to be successful. You don't need perfect blood sugars. And you don't get extra points for managing diabetes without medication. You need to understand what's happening in your body, use the tools available to you, and find a way to manage your diabetes that actually works for your life. Because while you can't erase the diagnosis, you absolutely can decide what happens next. Link to Kristies Instagram: https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Click Here for a Free Masterclass: https:// wandering-resonance-183. myflodesk.com/wvnwbjnk20
Can intuitive eating and diabetes management coexist? Many people assume they can't—but that's exactly what we're unpacking in this episode. I'm joined by intuitive eating dietitian Katy Harvey to explore what intuitive eating really is, what it isn't, and why it's often misunderstood—especially in the diabetes community. We discuss how intuitive eating goes far beyond "just eating whatever you want" and how it can actually support a healthier, more peaceful relationship with food while still honoring blood sugar management. In this conversation, we cover: What intuitive eating actually means Common myths about intuitive eating How intuitive eating and blood sugar management can work together The ways dieting can damage our relationship with food Why food freedom doesn't mean ignoring your health Practical insights for anyone living with diabetes who wants to move away from the diet mentality Whether you're curious about intuitive eating, feeling stuck in the cycle of dieting, or wondering if it's possible to care for your diabetes without food guilt, this episode offers a balanced and compassionate perspective. Be sure to subscribe to Simplifying Diabetes so you never miss an episode, and if you enjoy the show, please leave a review—it helps more people discover the podcast! Instagram: https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Masterclass: https:// wandering-resonance-183. myflodesk.com/wvnwbjnk20 Katy Harvey is a non-diet dietitian and the host of the Rebuilding Trust With Your Body podcast. She specializes in intuitive eating and helps women who are tired of dieting but scared of weight gain finally break the food obsession cycle and build real health without letting the scale control their self-worth. Katy is all about eating the foods you love, unapologetically, without going overboard. She fully believes that you can eat for satisfaction while also honoring your health. Katy's Links Website: katyharvey.net Podcast: Rebuilding Trust With Your Body
Today's episode is one of the most personal I've ever recorded. I'm taking you behind the scenes of my journey—from growing up surrounded by diet culture, to becoming a registered dietitian, to the patient who completely changed the way I thought about diabetes care. For years, I believed what I had been taught: that weight loss should be the focus. But after witnessing the emotional toll that approach had on my patients, I knew there had to be a better way. I'll also share how losing my dad in 2020 changed my perspective on health, why I left traditional healthcare to start my own private practice, and how that decision has allowed me to help thousands of women manage diabetes without shame, food guilt, or obsession over the scale. If you've ever felt like you've been told to "just lose weight" without anyone actually teaching you how to manage your diabetes, this episode is for you. In this episode, we talk about: My lifelong experience with diet culture and body image Why I became a registered dietitian The patient who transformed my philosophy on diabetes care What losing my dad taught me about health and self-care Why I started Simplifying Diabetes How I help women lower their blood sugars without restrictive diets or shame If this episode resonates with you, I'd love to hear your story. Send me a message on Instagram, and if you're wondering which program is the best fit for you, let's chat. Together, we'll find the support that meets you where you are. Instagram: https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Masterclass: https:// wandering-resonance-183. myflodesk.com/wvnwbjnk20
In this Client Spotlight episode, I'm joined by one of my clients to share her real, unfiltered experience living with type 2 diabetes. If you've ever felt stuck, overwhelmed, or like you're doing everything "right" but not seeing the results you want, this conversation will feel incredibly relatable. We talk about what life looked like before things started to change, the key mindset and behavior shifts that made the biggest difference, and what she wishes she had known much earlier in her journey. Inside this episode, you'll hear: • What it felt like to feel stuck with diabetes • The turning point that changed how she approached her health • The biggest lesson she didn't expect to learn • What she would tell herself on the day of diagnosis • Advice for anyone who feels like nothing is working This is not a story about perfection—it's a story about what becomes possible when you stop trying to figure it all out alone. If this episode resonates with you and you want support heading into my next group coaching program starting in July, send me a DM with the word GROUP and we can chat about next steps. Click Here to Follow Kristie on Instagram https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Click Here to Grab Kristie's Free Masterclass https:// wandering-resonance-183. myflodesk.com/wvnwbjnk20 + Apply to Balance Blood Sugar Method Group Coaching: https://pzo3l60gfkw. typeform.com/to/gD5GsP8q
Do you feel like you're "good" all day only to find yourself standing in the pantry at 9 PM looking for chips, crackers, cookies, cereal, or ice cream? If so, this episode is for you. In today's episode of Simplifying Diabetes, I'm breaking down the Crash → Crave → Spike Cycle and explaining why nighttime cravings are often a blood sugar issue—not a willpower issue. We'll talk about: • What the blood sugar rollercoaster looks like in real life • Why skipping meals, under-eating, and restricting carbs can backfire • How diet culture teaches us to ignore our body's signals • My personal experience wearing a Continuous Glucose Monitor (CGM) • Real client stories that reveal what's actually driving nighttime cravings • Why your body may be asking for food—not sabotaging you If you've ever thought, "I was so good all day, why can't I stop eating at night?" this episode will help you understand what's really happening and what you can do about it. Want help breaking the cycle? Join me inside my upcoming 3-day live workshop, Stop the 10 PM Pantry Raid, beginning June 23rd. Registration details are linked in the show notes. Click Here to Follow Kristie on Instagram https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Click Here to Grab Kristie's Free Masterclass https:// wandering-resonance-183. myflodesk.com/wvnwbjnk20 + Stop the 10 PM Pantry Raid Workshop: https://wandering- resonance-183.myflodesk.com/ ykunxawq70
GLP-1 medications are everywhere right now but so is the misinformation. In this episode of Simplifying Diabetes , we break down what GLP-1 medications actually are, how they work in the body, why side effects happen, and why these medications are far more nuanced than social media makes them seem. We discuss: what GLP-1 stands for, the difference between natural GLP-1 and medications, Ozempic, Wegovy, Mounjaro and other GLP-1 medications, why not everyone loses weight, common side effects and how nutrition can help, compounded GLP-1s, TikTok "GLP-1 supplements," body autonomy, and how these medications can support diabetes management when paired with sustainable habits. As a dietitian who works with clients on these medications regularly, I also share real-life experiences from practice and ways to reduce fear, shame, and confusion around using GLP-1s. Click Here to Follow Kristie on Instagram https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Click Here to Grab Kristie's Free Masterclass https:// wandering-resonance-183. myflodesk.com/wvnwbjnk20
In this episode of Simplifying Diabetes , we're unpacking one of the most controversial—and misunderstood—topics in nutrition: diet soda. After a recent viral post, I received thousands of comments ranging from genuine questions to strong accusations—everything from "this spikes insulin" to "you must be getting paid by soda companies." So let's talk about it. As a registered dietitian and diabetes educator, I'm breaking down what the research actually says about diet soda, aspartame, blood sugar, insulin response, and cancer risk—without fear-mongering or oversimplification. We'll cover: Does diet soda raise blood sugar or insulin? What the World Health Organization and International Agency for Research on Cancer actually said about aspartame What "Acceptable Daily Intake" (ADI) really means—and how much diet soda you'd need to drink to reach it Common myths like "it turns into formaldehyde" and "it causes weight gain" And why food fear—not diet soda—is often the bigger issue This episode is about more than just soda. It's about challenging nutrition misinformation, removing unnecessary food rules, and helping you make informed, sustainable choices—without guilt. You don't have to drink diet soda. But you also don't have to fear it. Click Here to Follow Kristie on Instagram https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Click Here to Grab Kristie's Free Masterclass https:// wandering-resonance-183. myflodesk.com/wvnwbjnk20 Click Here to View this Post https://www.instagram. com/p/DWmUU5ZGgcS/?igsh= MWpja2ZjbTBzNXR4Zw==
If your blood sugar still feels unpredictable—even when you're "doing everything right" with food—this might be the missing piece. In this episode, I'm joined by Emily, a personal trainer, and we're breaking down exactly how strength training impacts your blood sugar… during your workout, after your workout, and long-term. We get specific about: • Why muscle is one of the most powerful tools for improving insulin sensitivity • What's actually happening to your blood sugar when you lift weights (and why it's different from cardio) • How to prevent spikes and crashes around your workouts • The biggest mistakes people with diabetes make when starting strength training • A simple, realistic way to get started (even if you've never lifted before) If you've ever felt frustrated trying to "exercise for blood sugar control" without clear results—this episode will connect the dots. And if you're ready to actually implement this with guidance… We're hosting a live 4-day experience: Sweat Your Diagnosis (May 11–14) For just $9, we'll walk you through: Exactly how to structure your workouts for better blood sugar What to eat before and after to prevent spikes/crashes How to build consistency without burnout This is where you stop overthinking and start seeing results. Click Here to Follow Kristie on Instagram https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Click Here to Follow Emily on Instagram https://www. instagram.com/emilysopo?igsh= ZmFnMG5vazRibXo0 Click Here to Join the Don't Sweat Your Diagnosis Challenge for $9: https://wandering- resonance-183.myflodesk.com/ gmwryvn37k
If managing your diabetes feels overwhelming… this episode is for you. In this episode of Simplifying Diabetes , we're breaking down the 5 ways you might be overcomplicating your diabetes management —and why doing more isn't always the answer. Because here's the truth: Most people aren't struggling because they're not trying hard enough… They're struggling because they're trying to do too much , all at once. After helping hundreds of people lower their blood sugar and A1C, I've seen the same patterns come up again and again—and today, we're diving into them. You'll learn: Why overhauling your entire lifestyle is setting you up for burnout How reacting to every blood sugar number is keeping you stuck The impact of stress, sleep, and daily life on your glucose (it's not just food) Why social media advice might be confusing your progress And how to simplify your approach so it actually works I also share a personal story from when I wore a continuous glucose monitor in clinical—and what it taught me about how unpredictable blood sugar can really be. If you've ever felt like: "I'm doing everything right, but my numbers don't make sense" "I feel overwhelmed trying to manage this" Or "I don't even know what to focus on anymore" This episode will help you take a step back, simplify, and move forward with clarity. Because managing your diabetes shouldn't take over your life—it should fit into it. Click Here to Follow Kristie on Instagram https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Click Here to Grab Kristie's Free Masterclass https:// wandering-resonance-183. myflodesk.com/wvnwbjnk20
Feeling overwhelmed by conflicting advice about managing blood sugar? In this episode of Simplifying Diabetes , I break down the fastest, simplest ways to improve your numbers —without cutting out all carbs or giving up your favorite foods. We'll cover: Why tracking your patterns is the first step to control How to build balanced meals that actually stabilize blood sugar Why consistency beats perfection every time How to adjust favorite foods instead of eliminating them Using your numbers as data, not judgment I also bust the biggest myths that keep people stuck, including low-carb extremes, "white foods are evil," and "diabetes is reversible with one trick." By the end of this episode, you'll have practical, science-backed strategies to start lowering your blood sugar, feel more confident, and stop guessing what works. Click Here to Follow Kristie on Instagram Click Here to Grab Kristie's Free Masterclass Links for the Above: Instagram: https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Masterclass: Feeling overwhelmed by conflicting advice about managing blood sugar? In this episode of Simplifying Diabetes , I break down the fastest, simplest ways to improve your numbers —without cutting out all carbs or giving up your favorite foods. We'll cover: Why tracking your patterns is the first step to control How to build balanced meals that actually stabilize blood sugar Why consistency beats perfection every time How to adjust favorite foods instead of eliminating them Using your numbers as data, not judgment I also bust the biggest myths that keep people stuck, including low-carb extremes, "white foods are evil," and "diabetes is reversible with one trick." By the end of this episode, you'll have practical, science-backed strategies to start lowering your blood sugar, feel more confident, and stop guessing what works. Click Here to Follow Kristie on Instagram https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Masterclass: 7 wandering-resonance-183. myflodesk.com
If you've ever felt overwhelmed, confused, or like you're constantly doing something wrong when it comes to your blood sugar… this episode is for you. In this first episode of Simplifying Diabetes , I'm sharing my story—how I became a dietitian, what I learned working in diabetes care, and the personal experiences that completely changed how I approach health and blood sugar management. More importantly, we're starting to cut through the noise. Because the truth is, most people don't need more information—they need the right information and a way to actually apply it to their life. In this episode, we cover: Why diabetes feels so confusing (and why it's not your fault) The biggest misconceptions about blood sugar management The truth about carbs and why you don't need to cut them out The difference between diabetes "reversal" and remission Why eliminating "white foods" isn't the solution What you actually need to focus on to feel in control If you're tired of guessing and ready to feel more confident managing your blood sugar, you're in the right place. Click Here to Follow Kristie on Instagram https://www. instagram.com/type2diabetes. nutritionist?igsh= bnV5cG1jMXVyeW1o&utm_source=qr Click Here to Grab Kristie's Free Masterclass https://wandering-resonance-183.myflodesk.com/wvnwbjnk20
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