This episode takes the science from Part I and makes it actionable—focusing on practical blood sugar regulation strategies that can reduce brain fog, energy crashes, and anxiety in fibromyalgia.

We explore simple, science-backed strategies to support balanced blood sugar and steady energy throughout the day. You’ll learn why starting your morning with a savory, protein-rich breakfast can prevent crashes, how meal timing and food order influence glucose stability, and which everyday habits—like movement and evening eating cutoffs—make the biggest impact. We also discuss practical ways to monitor progress using functional health markers, so you can better understand how food, stress, and sleep affect your body and make adjustments with confidence.

THIS WEEK: Transform your breakfast into a savory, protein-rich meal with vegetables and healthy fats. Skip all sweeteners and fruit for now, and notice if you stay full for at least 4 hours without energy crashes.

• Glucose Revolution by Jessie Inchauspé
• The Glucose Goddess Method by Jessie Inchauspé
• Stelo Continuous Glucose Monitor
• Prep Dish meal planning service
• Work with me 1:1 here
• Subscribe to my Substack newsletter
• Let’s connect on Instagram
• Let’s connect on Facebook

DISCLAIMER: The information shared on this podcast is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your licensed healthcare provider before making any changes to your health or treatment plan, as they understand your individual needs and medical history.

In this episode, we explore the powerful connection between blood sugar regulation and fibromyalgia—and why managing glucose levels could be one of the most impactful steps you can take to reduce pain, boost energy, and improve your overall quality of life.

HIGHLIGHTS:

• The Glucose-Pain Connection: Chronic pain activates your stress response, creating a feedback loop between pain and blood sugar
• Autonomic Dysfunction: Dysautonomia makes blood sugar responses unpredictable in fibro patients
• The Sleep-Glucose Cycle: Poor sleep worsens blood sugar control, and unstable blood sugar disrupts sleep
• Real-Life Symptom Impact: Blood sugar swings cause afternoon crashes, brain fog, increased pain, and restless nights
• Long-Term Health Risks: Uncontrolled blood sugar increases dementia risk (56-73%), heart disease, nerve damage, and worsening symptoms
• Lab Markers That Matter: Functional optimal ranges (fasting glucose 75-85 mg/dL, A1C 4.8-5.3%) catch dysfunction early
• There Is Hope: Blood sugar dysregulation is a reversible pattern—small, consistent changes create measurable improvements.

KEY TAKEAWAY: Blood sugar dysregulation isn't just a metabolic issue—it's a nervous system, hormonal, inflammatory, and whole-body issue. But the good news? Most of this is reversible with consistent, supportive changes.

TAKE ACTION THIS WEEK:

1. Request your recent bloodwork and compare your numbers to functional optimal ranges
2. Journal about how you feel after meals—tracking crashes, cravings, and energy patterns
3. Commit to one sleep-supportive change to create a foundation for better glucose control

COMING NEXT WEEK: Part 2 of this series will cover exactly what you can do to support your body's insulin sensitivity and use glucose effectively as fuel.

REMEMBER: Your body isn't working against you. It's waiting for safety, consistency, and stability so it can recalibrate. You have more control than you think.

• What is A1C? Blood Sugar Questions Every Fibro Warrior Should Ask
• Learn more about the magic of Hugh & Grace with a simple 3-step routine.
• Check out the Manta Sleep Mask and other sleep tools mentioned in the episode.
• Consult with a healthcare provider before starting any new supplement routine or implementing any tips related to lowering blood sugar.

Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please consider leaving a review or sharing it with someone who may need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community.

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Disclaimer: While we strive to provide valuable information, this podcast is intended for educational purposes only and should not be used as a substitute for professional medical advice. Always consult with your licensed healthcare providers before making any changes to your treatment plan, as they understand your unique situation and medical history.

• Brain retraining uses neuroplasticity to manage fibromyalgia symptoms. Your brain can form new neural pathways that help reduce chronic pain and neurological issues through consistent, conscious practice.
• Dr. Caroline Leaf's Neurocycle method provides a structured 5-step approach. The Gather, Reflect, Write, Recheck, and Active Reach process helps identify and rewire toxic thought patterns that may be contributing to your symptoms.
• Consistency is key—expect to commit at least 15 minutes daily for 63+ days. Brain retraining isn't a quick fix, but with patience and daily practice, you can create lasting changes in how your brain processes pain and stress.
• Start small with just 5 minutes of mindful awareness. Begin by simply noticing your thoughts and feelings without judgment—this is the foundation of effective brain retraining.
• The process helps uncover buried thoughts and reduce anxiety. Through practices like "thought excavation," you can identify which neural pathways are ready for rewiring and begin transforming your relationship with chronic pain.

• Give Neurocycle a try!
• Awesome podcasts to listen to: Huberman Lab and the Dr. Leaf Show
• I’m loving this new deck for helping reset the nervous system.

• Learn more at: cassblashka.com
• Looking for help with planning an intentional week? Download the Weekly Intention Planner
• Check out the Rise Above Fibro Notion Hub.
• Follow Cass on Instagram and Facebook: @cassblashka
• Be sure to stop by the Rise Above Fibro Facebook page and introduce yourself!

Disclaimer: While we strive to provide valuable information, this podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before making any changes to your treatment plan, as they understand your unique situation and medical history.