The Blood Sugar Blueprint
A 6-week group program to steady your energy, calm the cravings, and finally understand what your body’s been trying to tell you.
Round 3 starts Wednesday, October 14 at 12:00 PM
In person in Wilmington or virtual
Tired of feeling like your body is running the show?
| Marker | Optimal where we aim |
Suboptimal worth watching |
Standard lab range what most labs call “normal” |
|---|---|---|---|
| Fasting glucose mg/dL |
70–85 | 85–99 | Under 100 |
| Fasting insulin μIU/mL Often left off. Ask for it by name. |
2–6 | 6–25 | Under 25 |
| Fasting glucose mg/dL |
70–85 | 85–99 | Under 100 |
| Hemoglobin A1c % |
4.1–5.3 | 5.4–5.6 | Under 5.7 (5.7–6.4 = pre-diabetes) |
| Triglycerides mg/dL |
70–110 | 110–150 | Under 150 |
| HOMA-IR calculated From fasting glucose and insulin |
Under 1 | 1–2 | Rarely reported |
| Triglyceride : HDL ratio calculated From your standard lipid panel |
Under 2 | 2–3 | Not reported. You calculate it yourself. |
Read across each row: your number, and how far it sits from where we’d want it, not just whether it tripped the lab’s alarm.
Tired of feeling like your body is running the show?
The 3 p.m. crash. Cravings that seem to come from nowhere. Hormones that feel off, sleep that isn’t restful, and a nagging sense that you’re doing “all the right things” and still not feeling like yourself.
Many of these symptoms have a common thread: blood sugar. When it swings, it affects your energy, mood, hunger, and hormones.
You don’t need another restrictive diet. You need a clear plan that fits your real life, including the chaotic weeks.
Tired of feeling like your body is running the show?
The 3 p.m. crash. Cravings that seem to come from nowhere. Hormones that feel off, sleep that isn’t restful, and a nagging sense that you’re doing “all the right things” and still not feeling like yourself.
Many of these symptoms have a common thread: blood sugar. When it swings, it affects your energy, mood, hunger, and hormones.
You don’t need another restrictive diet. You need a clear plan that fits your real life, including the chaotic weeks.
What You’ll Get
A 6-week curriculum focused on blog sugar balance, metabolism, and sustainable energy.
Weekly live group coaching calls with an FNS Dietitian (insurance-covered for eligible participants).
Step-by-step education on fueling for hormone shifts, PCOS, perimenopause, and high-stress lifestyle.
Small group (max 15) peer support, real-time guidance, and accountability.
Symptom, energy, and habit-tracking tools to assess your progress.
Recipe guides and snack ideas designed for busy schedules.
Is this right for you?
Blood Sugar Blueprint is a great fit if you:
- Feel tired, foggy, or "hangry" throughout the day
- Deal with strong cravings, especially for sweets or carbs
- Have hormone-related concerns like irregular cycles, PMOS, or perimenopause symptoms
- Have been told you have insulin resistance or your A1c is creeping up
- Find it encouraging to hear from others who are going through similar health challenges to know you're not the only one
- Enjoy group support that celebrates your wins, shares what's working for them, and gives you real-life feedback and ideas
Blood Sugar Blueprint Week by Week
Your step-by-step roadmap to steady energy and metabolic balance
Each week, you’ll join a live group session with an FNS dietitian, learn one core piece of the blood sugar puzzle, and put it into practice with a simple mini challenge. There’s no overhaul and no perfection required. Each week just builds on the last.
Week 1: Building your Daily Rhythm
How you start your day sets the tone for everything after it: your energy, your cravings, and even your mood by mid-afternoon. This week, we'll look at what your current routine is doing to your blood sugar and build a rhythm that keeps you steady instead of running on coffee and willpower.
You'll learn:
- Why breakfast (and what's in it) matters so much for blood sugar
- How meal timing affects energy and hunger throughout the day
- Simple ways to build a rhythm that works on busy, messy mornings
Week 2: Eating for Stability, Not Restriction
Blood sugar balance doesn't mean cutting out carbs or giving up the foods you love. This week is all about adding, not taking away. You'll learn how to pair foods so meals keep you full and steady, and you'll leave with a flexible framework you can use anywhere.
You'll learn:
- The 3 key nutrients that work together to slow blood sugar spikes
- An easy plate-building method with no counting or tracking required
- The importance of fiber and how to incorporate more
Week 3: The Missing Hydration Link
If you're drinking water all day and still feel tired, foggy, or wired, hydration might be part of the story. This week, we'll cover how minerals and electrolytes help your body use the water you drink, and how hydration connects to your stress response and energy levels.
You'll learn:
- The difference between drinking water and being well hydrated
- Key minerals that support hydration and how to get them from food
- How hydration and stress affect blood sugar and energy
Week 4: Taming the Spike
That 3 p.m. slump and the late-night pantry raid aren't a willpower problem. They're often a blood sugar problem. This week, we'll look at what happens during a spike and crash, and you'll get practical tools for keeping your levels steadier so cravings lose their grip.
You'll learn:
- What's happening in your body during a blood sugar spike and crash
- Simple strategies like food order, pairing, and snack timing
- How to enjoy sweets and treats without the rollercoaster afterward
Week 5: Nourishing Workouts
More isn't always better when it comes to exercise, especially if you're already running on empty. This week, we'll explore how movement affects blood sugar, how to fuel before and after activity, and how to choose movement that leaves you feeling energized instead of depleted.
You'll learn:
- How different types of movement affect blood sugar
- Why a short walk after meals can make a big difference
- How to fuel your body around workouts, especially during hormone shifts
Week 6: The Nervous System & Sleep Connection
Stress and poor sleep can raise blood sugar even when you're eating well. In our final week, we'll connect the dots between your nervous system, sleep, and blood sugar. Then you'll leave with a personalized plan to keep your progress going long after the program ends.
You'll learn:
- How stress hormones affect blood sugar, cravings, and energy
- Evening habits and nutrition strategies that support better sleep
- Simple nervous-system calming tools you can use anytime
- How to build your personal blueprint for the months ahead
You Don’t Need a Perfect Plan. You Need a Blueprint.
You’ve probably tried the apps, the cleanses, and the “just eat less” advice. And you’re still tired, still craving, and still wondering what you’re missing.
The Blood Sugar Blueprint gives you the missing pieces, one week at a time, with a dietitian guiding you and a small group of women cheering you on. No guilt, no perfection, and no giving up the foods you love. Just real strategies for real (and sometimes chaotic) life.
Your results worksheet
More isn’t always better when it comes to exercise, especially if you’re already running on empty. This week, we’ll explore how movement affects blood sugar, how to fuel before and after activity, and how to choose movement that leaves you feeling energized instead of depleted.
You’ll learn:
- How different types of movement affect blood sugar
- Why a short walk after meals can make a big difference
- How to fuel your body around workouts, especially during hormone shifts
Fill this out when your results come back, and bring it to your next appointment. Recording your own numbers written next to the ranges makes the conversation much easier, whether that’s with your doctor or with us.
| Marker | Optimal | Suboptimal | Your result | Date drawn |
|---|---|---|---|---|
| Fasting glucose mg/dL |
70–85 | 85–99 | ||
| Fasting insulin μIU/mL |
2–6 | 6–25 | ||
| Hemoglobin A1c % |
4.1–5.3 | 5.4–5.6 | ||
| Triglycerides mg/dL |
70–110 | 110–150 | ||
| HOMA-IR calculated |
Under 1 | 1–2 | ||
| Triglyceride : HDL ratio calculated |
Under 2 | 2–3 |
HOMA-IR = (fasting glucose × fasting insulin) ÷ 405. Triglyceride:HDL = triglycerides ÷ HDL. Both use mg/dL.
What Stands Out
Rather than fixating on how many markers are out of range, look at the shape of it. Consider which markers sit outside optimal and by how much.
1) Markers outside my optimal range; 2) Questions I have; 3) How I’ve been feeling lately (symptoms, energy, sleep).