Blood Sugar Balance Nutrition Protein Recipes

Chocolate Almond Protein Smoothie

Craving something rich, creamy, and chocolatey while staying on track with your health goals? This Chocolate Almond Protein Smoothie is the perfect way to satisfy your sweet tooth while fueling your body with 27 grams of protein, fiber, and healthy fats. Packed with metabolism-boosting ingredients like cacao, almond butter, avocado and chia seeds, this smoothie…

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Feb262025

Nutrition Protein Recipes

Power-Packed Protein Balls

Need a nourishing, protein-packed snack to keep you going? These no-bake protein balls are made with collagen powder, hemp seeds, chia seeds, and nut butter, providing a powerful blend of protein and healthy fats.

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radiancefunctionalmedicine

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Tracy McCubbin, MD
personalized medicine
diet + lifestyle education
infrared Sauna 💦
📍 Denver, CO + Telemedicine

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Apr 4

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📣 PSA: Weight loss is often the focus, but the real goal should be metabolic health.

Here’s the thing—when your metabolism is working for you, weight loss becomes a natural byproduct. You don’t have to rely on:

❌ Extreme dieting
❌ Excessive cardio
❌ Or unsustainable habits.

Instead, your body functions efficiently, burning fat, balancing hormones, and keeping energy levels steady. The problem? Too many weight loss approaches wreck metabolism in the process.

Drastic calorie cuts, excessive cardio, and quick-fix diets can all slow metabolic function. The result? Your body burns fewer calories over time, cravings skyrocket, energy plummets, and the weight you lost? It comes bouncing right back. 😩

A healthy metabolism, on the other hand, means:
💞 Burning fat efficiently—without fighting against your body
💞 Stable blood sugar—no crashes, cravings, or constant hunger
💞 Better energy and hormone balance—so you feel strong, not exhausted
💞 Sustainable weight management—because your body isn’t in survival mode

So how do you support metabolism instead of sabotaging it?

💫 Prioritize protein. This is non-negotiable. Protein preserves muscle, and more muscle means a higher calorie burn—even at rest. Aim for at least 0.8–1g per pound of ideal body weight to maintain metabolic function during weight loss.

💫 Strength training over endless cardio. Muscle is metabolically active. The more you have, the more efficient your metabolism becomes. Without resistance training, weight loss can come from muscle—not just fat—which leads to a slower metabolism over time.

💫 Eat for blood sugar balance. If your diet is full of refined carbs, sugars, and processed foods, your blood sugar is constantly spiking and crashing. Meals should include protein, fiber, and healthy fats to keep blood sugar steady.

💫 Manage stress and sleep. Cortisol (your stress hormone) directly impacts metabolism. Chronic stress increases belly fat storage, disrupts blood sugar regulation, and slows metabolic rate. Lack of sleep? That makes things worse by increasing hunger hormones and reducing insulin sensitivity.

Do you agree that we should be focusing more on metabolic health? ...

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Apr 2

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The key to weight loss that lasts?

✨ A functional medicine approach that ACTUALLY supports your metabolism, hormones, and muscle mass. ✨

Here’s the general approach we use at Radiance:

✅ Prioritize protein to prevent metabolic slowdown
When you lose weight, you’re not just shedding fat—you’re also at risk of losing muscle, which can seriously impact long-term success. Since muscle is metabolically active, the more you have, the more calories you burn at rest. But if you lose muscle, your metabolism slows, making weight regain almost inevitable. And if you’re not getting enough protein, that muscle loss happens even faster—even if you’re strength training.
🌟 Aim for at least 0.8-1g of protein per pound of ideal body weight daily to preserve muscle and keep your metabolism strong.

✅ Strength training
Forget endless cardio—if you’re not lifting weights, you’re missing a key piece of sustainable weight loss. Building muscle keeps your metabolism high, even as you lose fat. Strength training also prevents the “skinny fat” look that can happen when weight loss occurs without resistance training. Plus, muscle improves insulin sensitivity, helping to stabilize blood sugar and reduce fat storage.
🌟 Strength train at least 3x per week with progressive overload (heavier weights over time).

✅ Nutrition that balances blood sugar & hormones
Diets that leave you starving don’t work long-term—especially for women navigating hormonal shifts, perimenopause, or insulin resistance.
🌟 Eat whole, nutrient-dense foods to fuel your metabolism, balance blood sugar with protein, healthy fats, and fiber at every meal, and ditch the yo-yo dieting—your metabolism adapts downward with extreme calorie restriction, making future weight loss harder.

Want a smarter approach to weight loss—one that actually works long-term? Let’s chat. DM me or book a call to build a plan that supports your metabolism, hormones, and body composition. 🤗 ...

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Mar 31

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Semaglutide WON’T fix these 3 weight loss roadblocks: 👇

1️⃣ Stress
You can eat well, move daily, and take all the right supplements, but if your stress is through the roof, weight loss will stall. Here’s why:
🔹 Chronic stress increases cortisol, which stores fat and messes with blood sugar.
🔹 High cortisol blocks insulin sensitivity, making it harder for your body to regulate blood sugar.
🔹 Stress can increase cravings, making emotional eating more likely.
💗 The Fix: Support your nervous system with deep breathing, strength training, adaptogens (like ashwagandha), and proper recovery time.

2️⃣ Sleep:
Poor sleep = poor weight loss. Period.
🔹 Just one night of bad sleep can increase hunger hormones and decrease satiety hormones.
🔹 Sleep deprivation disrupts insulin function, making weight loss harder even with semaglutide.
🔹 Lack of rest reduces muscle recovery, and losing muscle = slower metabolism.
💗 The Fix: Prioritize 7-9 hours of high-quality sleep, limit blue light before bed, and avoid late-night snacking to improve metabolic function.

3️⃣ Gut Health:
Your gut isn’t just about digestion—it plays a huge role in weight regulation, inflammation, and hormone balance.
🔹 A disrupted microbiome can increase inflammation, making weight loss more difficult.
🔹 Poor gut health affects nutrient absorption, which is critical if you’re eating less on semaglutide.
🔹 Slow digestion (a common semaglutide side effect) can cause bloating, discomfort, and even worsen metabolic health if gut function isn’t supported.
💗 The Fix: Eat fiber-rich whole foods, fermented foods (like sauerkraut & kefir), and gut-loving prebiotics to keep digestion and metabolism working properly.

Semaglutide can help regulate appetite and blood sugar, but if stress is high, sleep is lacking, or gut health is out of balance, weight loss will stall.

Have questions related to semaglutide? Drop them in the comments! ...

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Mar 29

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🚩 How semaglutide affects women’s hormones: What you NEED to know

If you’re a woman considering semaglutide (Ozempic), especially in perimenopause or with PCOS, you definitely need to consider its impact on your hormones.

Here’s what you need to be mindful of:

🌸 Insulin & Blood Sugar
➡️ Improves insulin sensitivity – Helps your cells respond to insulin properly, reducing high blood sugar and metabolic dysfunction.
➡️ Reduces cravings & appetite – Less glucose in the blood means fewer sugar crashes and less need for constant snacking.
➡️ Supports PCOS management – Since insulin resistance is a key driver of PCOS symptoms, improving glucose control can help with cycle regulation and inflammation.

⭐ The catch? If you’re not insulin resistant, extreme appetite suppression can backfire—leading to nutrient deficiencies, metabolic slowdown, and even worsened hormonal imbalances.

🌸 Thyroid Function
➡️ Semaglutide may reduce T3 (active thyroid hormone) levels, which can slow metabolism if you’re not supporting your thyroid properly.
➡️ If you’re already hypothyroid (low thyroid function), it’s essential to monitor levels, as weight loss itself can alter medication needs.
➡️ Key Support: Ensure you’re getting selenium, iodine, and zinc—nutrients critical for thyroid function.

🌸 Reproductive Hormones: Estrogen, Progesterone & Testosterone
➡️ In perimenopause: Extreme calorie restriction (even unintentionally from appetite suppression) can worsen low progesterone, hot flashes, and fatigue.
➡️ For PCOS: If weight loss improves insulin resistance, testosterone levels may normalize, reducing symptoms like acne, hair loss, or irregular cycles.
➡️ Estrogen & fat loss: Losing body fat too quickly can reduce estrogen levels—great if you’re estrogen dominant but potentially problematic if you’re already struggling with low estrogen.

If you’re thinking about semaglutide but want to protect your hormones, book a free 15 min discovery call to chat about creating a plan that supports your metabolism, muscle, and hormones for lasting results. 💗 ...

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Dr. Tracy is an incredible listener and diagnostician. I have seen so many doctors, Naturopaths, and Nutritionists regarding issues with my digestion and no one had figured out what the issue was but Dr. Tracy did. She is thorough, experienced, caring and a first-rate Dr. Her staff are wonderful and efficient as well. I have recommended over five people to Dr Tracy already!

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“I have experienced the highest level of functional medical concierge care from Dr. Tracy. The personalized treatment plan that she designed for me has eliminated the symptoms that I was previously experiencing. I have never felt better! The entire staff goes above and beyond in every area. They are always to respond to any question or request that I may have and are an absolute delight to work with. I have never experienced this level of professional and personalized care!”

Julie A

“I’m so thankful to have found Dr. Tracy as my functional medicine doctor. My skin is not flaring up with eczema anymore even when I don’t have the best diet! Since working with Dr. Tracy, I feel much healthier and can tell a huge difference in my skin! Definitely recommend her if you’re looking for a more holistic approach to your health!”

Katie W

Appreciate the thoughtful and focused time I get with Dr. McCubbin. She answers my questions and explains the why behind how I was feeling. In just a few months my energy levels completely turned around.” –

Amanda K

Dear Dr. McC – I am constantly grateful that you are in my life.

Sharon

“Thank you so much for the holiday recipe booklet, so anxious to try your recipe for Thumbprint cookies, Shari! Such fun the other night, you two are amazing. Thanks for your knowledge and wisdom.”

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