Podcast
Blood Sugar Unfiltered
Hosted by Russ Powell · EN
Real Talk. Real Food. Real Life with Type 2 Diabetes
Russ Powell, MS, RD, LD, BC-ADM, CDCES | Diabetes Nutrition Expert
You’ve been told to “cut carbs,” “lose weight,” or “just eat better” but no one explained what that actually means for your life, your schedule, or your body.
Welcome to Blood Sugar Unfiltered, the podcast that cuts through the confusion and gives you real strategies for living well with type 2 diabetes, prediabetes, and insulin resistance.
Hosted by Russ Powell, a leading voice in diabetes nutrition, women’s health, and blood sugar coaching, each episode helps you understand your A1c, master meal planning, and use CGM insights to eat with confidence not confusion.
Whether you’re newly diagnosed or years in, you’ll walk away with food freedom, clarity, and the tools to lower your blood sugar without burning out.
Subscribe for real talk, real food, and real life with diabetes.
10episodes
Episodes
Newest firstAll episodes
Summer Q&A: Spikes, Road Trips & the Post-Vacation Reset
2w ago00:23:01Tap to summarizeSend us Fan MailNoticing more spikes this summer? You're not imagining it, and you're not alone. In this Q&A episode, Russ answers three of the most common questions he hears from clients during the summer season: how to eat on the road, what to order when dining out, and what to actually do when your blood sugar won't come back down after vacation (hint: it's not a detox). Real questions, evidence-based answers, zero lecture energy. What you'll learn:• Road trip scan — protein, fiber, and what to skip at the gas station• Sequence, Scan, Sub — the dining out framework that works at any restaurant• VPS method — why vegetables first, protein second, starch last flattens your post-meal curve• Post-vacation reset — the four habits that bring your glucose back to baseline without a cleanse Connect with Russ:Website: russpowellnutrition.comEmail: contact@russpowellnutrition.comInstagram: @balanced.bloodsugar.rd
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Hungry And Full At The Same Time: The First 90 Days On A GLP-1
May 2000:19:42Tap to summarizeSend us Fan MailAlmost half of adults on a GLP-1 for type 2 diabetes and roughly two-thirds on it for weight stop the medication inside the first year. Most of them aren't quitting because the drug isn't working. They're quitting because nobody handed them a playbook for the first 90 days.In this episode, Russender Powell, MS, RD, LD, BC-ADM, CDCES decodes what GLP-1 patients have been describing for years and almost no one is naming out loud: the "hungry and full at the same time" feeling, the texture aversion, the chewing fatigue, the mental swirl about water and fiber and protein, and the under-drinking that creeps up on you. Then she walks you through three real-food moves you can pull off tonight built around one reframe: eating less on a GLP-1 isn't a restriction. It's making room.In this episode you'll learnWhy you can be hungry and full at the same time on a GLP-1 — and what to do with both signalsThe texture and chewing fatigue piece nobody is naming in mainstream GLP-1 contentWhy "I know I should eat but I just don't" is the danger zone of the first 90 daysThe evidence-based hydration target — and why "half your body weight in ounces" doesn't hold up clinicallyThe shrink-the-plate-by-⅓ reframe that frees up real estate for protein, veggies, and starchThree USDA-anchored real-food moves: the shrink-the-plate plate, the 5-minute no-chew plate, and the sip-and-snack hydration habitResources mentionedFree download: 15-Food GLP-1 Grocery Reset: https://russ-powell-nutrition-diabetes-care.kit.com/7b595e5686Work 1:1 with Russender — Better Together Blood Sugar Blueprint (BCBS, Anthem, and UHC accepted; benefits verified up front): https://www.russpowellnutrition.com/bookWebsite: www.russpowellnutrition.comEmail: contact@russpowellnutrition.comAbout your hostRussender Powell is a registered dietitian (RD, LD), board-certified in advanced diabetes management (BC-ADM), and a Certified Diabetes Care and Education Specialist (CDCES) with 15+ years of clinical experience. Through her private practice and her signature Better Together Blood Sugar and GLP-1 Blueprint program, she helps adults with type 2 diabetes, prediabetes, and on GLP-1/GIP therapies build real-food habits that stick without the swirl.Loved this episode?Subscribe to Blood Sugar Unfiltered on Apple Podcasts, Spotify, or iHeart Radio and leave a rating or review. Your one-tap support helps more newly-diagnosed adults find evidence-based help on day one.Developed by Russender Powell, MS, RD, LD, BC-ADM, CDCES. This podcast is for educational purposes only and is not medical advice. Dose changes require prescriber approval. Insurance coverage varies by plan; benefits are verified prior to the start of care.
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How the Same Meal Can Spike Your Blood Sugar One Day and Not the Next
May 400:15:50Tap to summarizeSend us Fan MailYou ate the same thing you always eat and your blood sugar came back higher than usual. Sound familiar? In this episode, Russ breaks down exactly why your glucose response to the same meal can change from one day to the next, and why that random spike is not a failure. It is information. Tune in to learn the seven most common culprits behind inconsistent blood sugar readings, what to do right after a spike happens, and how to stop guessing and start understanding what your body is actually telling you.In This EpisodeWhy your blood sugar response to food is not fixedHow poor sleep increases insulin resistance the very next dayThe role cortisol and stress play in post-meal glucose spikesWhy meal timing affects your numbers before you even take a biteWhat portion creep is and how it quietly changes your resultsHow movement after meals is one of your most powerful blood sugar toolsWhat to do in the 15 minutes right after a spikeResources & Links MentionedBook a complimentary 15 to 20 minute discovery call: www.russpowellnutrition.com/bookLearn more about working with Russ: www.russpowellnutrition.comRead the full blog post on this topic: www.russpowellnutrition.com/blogInsurance & PaymentRuss accepts Blue Cross Blue Shield, Anthem, and UnitedHealthcare insurance plans. HSA and FSA payments are also welcome. Not sure if you qualify? Book a discovery call and we will figure it out together.Work With RussIf you are ready to stop guessing and start building a blood sugar strategy that actually fits your life, Russ works with a small number of clients at a time so you get the focused, personalized attention your health deserves. Book your complimentary discovery call at www.russpowellnutrition.com/book and let's talk about what is possible for you.Connect With RussWebsite: www.russpowellnutrition.comEmail: contact@russpowellnutrition.comPodcast: Blood Sugar Unfiltered on Apple Podcasts, Spotify, and iHeart RadioEnjoyed This Episode?Subscribe so you never miss a new episode, and if you have a moment, leave a review. It helps more people find the show and gets this information into the hands of the people who need it most. New episodes drop every two weeks.
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New cholesterol test every adult must get…
Apr 2100:14:30Tap to summarizeSend us Fan MailIn this episode of Blood Sugar Unfiltered, Russ Powell, RD, CDCES, breaks down the 2026 Management of Dyslipidemia guidelines—the new, more holistic approach to cholesterol and heart health. Rather than just “chasing numbers” like LDL and HDL, these guidelines prioritize prevention, personalized risk assessment, and lifestyle as a first-line, Class A recommendation.Russ explains what tests like Lipoprotein(a) [Lp(a)] and ApoB actually mean, why they matter (especially if you have type 2 diabetes), and how to talk with your provider about getting the right labs—not just more labs. You’ll also learn practical, realistic nutrition and lifestyle strategies you can start using right away to cut your long-term risk of heart attack and stroke, even if you have a genetic predisposition.“Even if you have a genetic predisposition for heart disease, healthy lifestyle habits can still cut your risk of adverse outcomes by about 50%—you have far more power than just your lab numbers suggest.” - RussLearn more about:Lifestyle first: 2026 guidelines give lifestyle a Class A recommendation before medications.New focus: Shift from “cholesterol numbers” to overall dyslipidemia management and true heart-risk assessment.Better risk tools: A new calculator looks at 30-year risk, adds kidney function, and removes race as a factor.Advanced labs matter: Lp(a) and ApoB tests help uncover hidden risk, especially in people with type 2 diabetes.You still have power: Even with genetic risk, lifestyle changes can cut adverse outcomes by ~50%.Ready to Feel More in Control (and Less Overwhelmed)?If you’ve been wanting:structureaccountabilitya blood sugar plan that fits your real lifesupport with holiday and New Year goals…now is the perfect time to reach out.Book your complimentary discovery call:👉 https://www.russpowellnutrition.com/bookRuss accepts:BCBSUHCAnthemHSA/FSA cardsAnd flexible self-pay optionsLinks MentionedComplimentary Discovery Call → https://www.russpowellnutrition.com/bookRuss’s website → https://www.russpowellnutrition.comInstagram → @balanced.bloodsugar.rd If You Loved This Episode…Leave a review to help others find Blood Sugar Unfiltered!Screenshot and share on Instagram and tag @balanced.bloodsugar.rd so Russ can cheer you on.Send this episode to someone navigating the holidays with blood sugar in mind.
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Holiday Eating: Start With the End in Mind (Not a Holi-Week!)
Dec 500:09:55Tap to summarizeSend us Fan MailIn this episode, Russ breaks down a fresh, realistic way to approach holiday eating without guilt, restriction, or the infamous “I’ll restart in January” spiral. You’ll learn why the holidays themselves aren’t the problem, how to avoid turning them into a full holi-week, and how to anchor your choices using a simple principle: start with the end in mind.Russ also shares an eye-opening insight about January A1c labs and why they actually reflect your holiday months(October, November, and December), not what happens in January.If you want a calm, joyful approach to holiday meals that still supports steady blood sugars and strong momentum going into the new year, this episode is for you.What You’ll LearnWhy holiday eating doesn’t have to derail your progressThe difference between a holi-day and a “holi-week” (and how to avoid the trap)How to use “start with the end in mind” to make intentional choicesPractical strategies to stay consistent with protein, pairing, hydration, and movementHow holiday meals impact blood sugar and what actually helpsThe truth about January A1c draws (and what months they really reflect)How to enjoy holiday food without losing structure, balance, or joyReady to Feel More in Control (and Less Overwhelmed)?If you’ve been wanting:structureaccountabilitya blood sugar plan that fits your real lifesupport with holiday and New Year goals…now is the perfect time to reach out.Book your complimentary discovery call:👉 https://www.russpowellnutrition.com/bookRuss accepts:BCBSUHCAnthemHSA/FSA cardsAnd flexible self-pay optionsLinks MentionedComplimentary Discovery Call → https://www.russpowellnutrition.com/bookRuss’s website → https://www.russpowellnutrition.comInstagram → @balanced.bloodsugar.rd If You Loved This Episode…Leave a review to help others find Blood Sugar Unfiltered!Screenshot and share on Instagram and tag @balanced.bloodsugar.rd so Russ can cheer you on.Send this episode to someone navigating the holidays with blood sugar in mind.
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CGM Confessions: When the Numbers Don’t Add Up
Oct 1400:14:04Tap to summarizeSend us Fan MailEver had your CGM tell you one thing while your fingerstick says something completely different? In this episode of Blood Sugar Unfiltered, I share a real story of when my sensor started running consistently high and how it sent me spiraling with unnecessary corrections, frustration, and confusion.We’ll talk about:Why CGMs can sometimes feel “off” compared to fingersticksFDA accuracy standards explained in plain EnglishHow circulation, hydration, and compression lows affect readingsWhat to do when your sensor readings don’t make senseWhen to trust your body and when to call for a replacementWhether you’re new to CGMs or have been wearing one for years, this conversation will help you understand the quirks of the tech and remind you: the goal is patterns, not perfection.What You’ll Learn in This Episode✔️ Why fingersticks and CGM numbers don’t always match✔️ The simple “15 rule” for checking accuracy✔️ Common sensor issues like compression lows and hydration gaps✔️ Practical steps when your CGM feels unreliable✔️ How to reframe frustration and focus on long-term patternsConnect With MeIf you’ve ever had a wild CGM vs. fingerstick difference, I’d love to hear it!📲 DM me on Instagram: @balanced.bloodsugar.rd📧 Email: contact@russpowellnutrition.comWant help making peace with your CGM data and your blood sugar? Explore my programs here: russpowellnutrition.comSupport & Insurance OptionsI accept most major health plans including Blue Cross Blue Shield (BCBS), Anthem, and UnitedHealthcare (UHC). You can also use FSA/HSA benefits, and I offer budget-friendly self-pay options for coaching and programs.
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Type 2 Diabetes Remission: Real Stories, ADA Guidelines, and Lifestyle Strategies
Oct 200:18:58Tap to summarizeSend us Fan MailRemission of type 2 diabetes is real, measurable, and possible for many people. In this episode of Blood Sugar Unfiltered,Russ Powell, MS, RD, LD, BC-ADM, CDCES, explains what remission means, how the ADA defines it, and the science behind proven strategies like visceral fat reduction and structured weight loss protocols.You’ll hear two powerful client stories:A 27-year-old who saw her blood sugars improve within weeks after years of “just take this medication” advice.A 59-year-old who started with an A1c of 8.9% on insulin and oral meds and, within three months, was off all medications. At one year, her A1c was 5.8% with no meds.Learn how diet protocols like those in the DiRECT trial, ADA’s 2025 standards, and expert support can help you move toward remission or simply get more from your current plan.👉 Book your free strategy call | Insurance accepted: UHC, BCBS, Anthem.
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GLP-1s, Food & Muscle The Truth About Lasting Results Russ Powell
Sep 1800:19:24Tap to summarizeSend us Fan MailOzempic®, Wegovy®, Mounjaro®, Zepbound® they’re not brand-new, but at higher doses these medications are now being used beyond diabetes care. Yes, they can lower A1c, drive weight loss, and protect your heart and kidneys. But here’s what the headlines aren’t saying: up to 40% of the weight you lose could be lean mass.In this episode of Blood Sugar Unfiltered, Russ Powell, MS, RD, LD, BC-ADM, CDCES, cuts through the hype and breaks down what it really takes to come out stronger and healthier, not just lighter on GLP-1s.What You’ll Learn in This Episode:The difference between semaglutide (GLP-1) and tirzepatide (dual-hormone).The real timeline: A1c improvements at 3, 6, and 12 months.Why muscle loss happens and how to prevent it.Specific food choices that make your medication work better (and foods that can derail it).Why resistance training is non-negotiable if you want to protect your metabolism and maintain results long-term.How GLP-1s may actually improve muscle quality and joint health if you fuel and move the right way.Resources & Links:👉 Book your complimentary strategy call: www.russpowellnutrition.com/packages👉 Follow Russ on Instagram: @balanced.bloodsugar.rd👉 Learn more at: www.russpowellnutrition.com
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Shoot Your Shot: Sperm, Blood Sugar & Men’s Health
Sep 1100:39:17Tap to summarizeSend us Fan MailWe get real about how blood sugar impacts sperm quality, testosterone, sexual vitality, and prostate health—with practical, sustainable nutrition for men navigating prediabetes or type 2 diabetes. No extremes, just patterns that move the needle.You’ll LearnThe top myths men believe about diet, sexual health, and fertilityHow glucose control shapes energy, testosterone, and sperm qualitySmart carb strategy: how low is too low for long-term men’s healthNutrition that reliably improves A1c, weight, and libido (without going ultra-low-carb)Fertility nutrients (zinc, vitamin D, antioxidants, omega-3s): what matters vs. “superfood” hypeProstate nutrition basics: what to eat more of—and what to limit—especially with diabetesReal-life strategies busy men can stick with (work, family, stress)Segment GuideWhy men’s health? Biggest misconceptionsBlood sugar → energy, testosterone, sperm qualityPatterns that reverse prediabetes/type 2 (sustainably)Carb clarity for hormones & performanceFertility nutrients and client winsProstate health, PSA, and the diabetes connectionMake it stick: simple systems that actually lastMyth-busting + practical takeawaysConnectGregory Lafortune: www.gregorylafortune.com • IG: @menshealthdietitianWork with Russ: www.russpowellnutrition.com/packagesDisclaimer: Educational only; not medical advice. Please consult your healthcare provider for personal guidance.
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Is Intermittent Fasting or Calorie Counting Better for Blood Sugar?
Aug 2800:21:09Tap to summarizeSend us Fan MailWondering if intermittent fasting is just another diet fad or a proven strategy for blood sugar, diabetes, and weight management? In this episode of Blood Sugar Unfiltered, Russ Powell, registered dietitian and diabetes specialist, breaks down the science (and the real-life “how-tos”) of intermittent fasting versus classic calorie counting.What You’ll Learn:What intermittent fasting actually is, and how patterns like 12/12 (12 hours eating, 12 hours fasting) and 14/10 work for real peopleResearch-backed results: Does when you eat matter as much as how much you eat for weight loss, visceral fat, and blood sugar control?Why some people love IF—and why others do better with steady meals or traditional calorie reductionHow Russ uses glucose trends, protein, and movement to preserve muscle and avoid energy crashesGender differences: time-restricted eating (TRE) and fasting tips for women and menHow to safely try intermittent fasting or daily calorie reduction—plus who shouldn’t fastThe most important takeaways for diabetes, metabolic health, and building an eating routine that lastsKey Takeaways:Long-term studies show that both intermittent fasting and steady calorie reduction work for weight loss and blood sugar, as long as weekly calorie intake is similarMost improvements in blood sugar come from fat loss, not meal timing aloneWomen and men often need different approaches—Russ shares easy, real-life adaptationsProtecting muscle and honoring your energy, sleep, and mood are key for sustainable resultsA blend of science, practical strategies, and myth-busting—all in one episodeCall to Action:Ready for a nutrition strategy that’s built around your real life, schedule, and medications? Book your free strategy call at russpowellnutrition.com/packages and stop guessing what might work.Listen & Subscribe:Don’t miss an episode and hit subscribe, leave a review, and share with a friend navigating diabetes, blood sugar, or weight loss confusion.
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