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Diets People are Most Likely to Give Up On [+Tips to Stick with Them]

May 31, 2022
Written by
Team NutriSense
Yumna Farooq

These days, the word ‘diet’ has a bad reputation. Some associate the term with a feeling of dread, and others accept it as an extreme measure to achieve their results. It doesn't have to be either one! 

A diet can simply be a plan you're trying to stick to or a curated list of foods that work best for your specific needs. After all, the word is said to come from the Greek word “diaita," which means “way of life."

Not all diets are created equal, but even though there's no one-size-fits-all to nutrition, you have to find the right one for your needs. Working with a dietitian you trust can help you find that some can benefit insulin sensitivity, metabolism, and even your mental health. 

However, even if you find the right one, sticking with these diets can be challenging! The good news is that it is possible to stick to health-promoting diets. 

Read on to find out a little more about some diets people have the most challenging time sticking to, and learn some tips to stick to them. 

How Some Diets Can Help You Reach Your Health Potential

A grocery basket of tomato, cilantro, and bread

Certain popular diets such as the, paleo, AIP (autoimmune paleo), and keto diets can have various health benefits for some people, including: 

These benefits can help anyone in their health journey—whether you have a chronic condition or simply looking to optimize your health. 

To ensure you're making the best choices for your body, you have to be careful not to eliminate or add foods without consulting with a professional like a doctor, credentialed dietitian, or nutritionist

3 Popular Health-Promoting Diets People Give up On

While the following are popular diets, they can be pretty challenging too. Here's a little more about each one so you can see why! 

The Paleo Diet

Person eating a veggie bowl with eggs, broccoli, tomatoes, mushrooms

The paleo diet, as well as the autoimmune paleo (AIP) diet (a modified version of the paleo diet), are traditionally followed by those with chronic conditions such as (but not limited to) PCOS, endometriosis, autoimmune disorders, or a leaky gut. 

The idea behind the paleo diet is to encourage people to eat whole foods that our human ancestors would have eaten in the paleolithic era (explaining the name). 

On the paleo diet, you can eat foods such as: 

  • Fruits and vegetables 
  • High-quality meats such as lean meats, organ meats, seafood, eggs
  • Good fats such as avocado, olive oil, olives, and coconut oil
  • Nuts and seeds

The paleo diet suggests eliminating the following foods: 

  • Processed foods 
  • Grains 
  • Dairy 
  • Legumes 
  • Artificial sweeteners 
  • Vegetable oils such as canola oil or sunflower oil 
  • Trans fats such as margarine 

Research suggests that the paleo and AIP diets provide a variety of health benefits such as: 

The Autoimmune Paleo Diet

On the AIP diet, you’re encouraged to adopt a whole foods approach and consume anti-inflammatory foods. The AIP diet was created for people who have autoimmune conditions, as many find they react best to typically healthy foods such as nuts, seeds, and eggs. 

While it is similar to the paleo diet, the AIP diet takes it a step further by discouraging the consumption of the following additional foods:

  • Nightshade vegetables such as tomatoes, potatoes, eggplant, and peppers
  • All sugars (including artificial sweeteners)
  • Butter and ghee (clarified butter)
  • Eggs 
  • Nuts and seeds 
  • Chocolate 
  • Alcohol 
  • Herbs made from seeds 

Research shows that this diet can improve autoimmune conditions (such as IBD) by reducing inflammation

You can create any dish using paleo or AIP-friendly ingredients (including pizza!), making them a little easier to stick to. 

The Keto Diet

Eggs and veggie for a keto meal

On the keto diet, 60 to 80 percent of the calories you consume should come from fats (no restrictions on what type of fat), 10 to 30 percent from protein, and 5 to 10 percent from carbohydrates. 

Usually, people can eat 20 to 50 grams of carbs a day on the keto diet, although many opt to keep that number under 20 for maximum health benefits. 

Unlike the previous diets, there are no rules about what specific foods you can or cannot eat with keto. 

However, because the range of how much carbs one can eat is so narrow, many people swap processed foods like bread for more whole foods such as vegetables and low-sugar fruits. 

While people usually follow this diet for its popularized weight loss claims, the keto diet has a host of health benefits, including:

  • Improves blood glucose levels
  • Lowers LDL 
  • Lowers triglycerides 
  • Increases HDL  

One thing to keep in mind is that everybody is different. It's especially true if you’re on the keto diet. You may want to play around with those percentages to find the specific percent to help you reach your health goal. 

For example, if you’re looking to lower blood glucose levels on the keto diet, you may want to experiment with how different amounts of carbohydrates impact your blood sugar. 

You can self-monitor your blood glucose levels using a continuous glucose monitor until you find the right amount and type of carbohydrates to help your blood glucose stay in your goal range. 

Working with a dietitian can be especially helpful in this regard. 

Lesser-Known Diets for Specific Health Conditions 

Table full of healthy foods like pomegranate seeds, berries, grapefruits, spaghetti with broccoli

Some other diets that are less popular but still deserve a shout out, as they can help with specific conditions: 

How to Stick to Big Dietary Changes

With what feels like a laundry list of rules, diets can feel difficult to stick with, even if they're to benefit a specific health condition. 

However, you can make your diet enjoyable and realistic with the right tools and some planning. So, before you think about quitting, try putting these tips into action and reap those health benefits.

Tips to stick to a healthy diet: reframe your mindset, prepare in advance, understand eating habits, stock up on the right foods for your body, plan delicious recipes using your food list

Tips to Stick to a Diet

  1. Reframe Your Mindset
  2. Prepare in Advance 
  3. Understand Your Eating Habits 
  4. Stock Up On The Right Foods For Your Body 
  5. Plan Delicious Recipes Using Your Food List 

1) Reframe Your Mindset 

One of the most important parts of choosing and starting a diet is knowing your why, as it can be a big lifestyle change. Keep your health goals in mind, but remember there’s no one-size-fits-all when it comes to nutrition. 

What dietary changes help you achieve your health goals may not be helpful for another. It’s all about personalized nutrition and making changes that are right for you and aligned with your goals. 

Aiming to lower total carbohydrate intake to address concerns such as insulin resistance? A lower-carb eating style may be best. . Or maybe you have an autoimmune condition you want to improve. The AIP diet may help with that. 

Even if they’re specific, write down your goals, like achieving a certain HbA1c level or lowering your LDL by a particular amount. If you’re working with a credentialed dietitian or nutritionist, discuss your goals with them. 

It’s easier to stay on track when you can envision how the lifestyle change can help you achieve your health goals and thrive. Keep that vision in mind when you feel like quitting. 

Doing so will switch your mindset out of scarcity mode and into a growth-oriented one. Instead of thinking of what you’ll be losing, like a specific food, focus on what you're gaining. You may gain benefits such as improved energy, healthy weight loss, or saying goodbye to food comas for good. 

2) Prepare in Advance

Person writing out weekly meal plan

One of the biggest hurdles to sticking to a big lifestyle change is preparing your plan of what and when you'll eat.

Tack a list of foods you want to consume more of (along with meal ideas) onto your fridge or store them on your phone. Just keep them somewhere you look at regularly. This way, you don’t have to memorize each detail and can simply pull up the list when you’re eating out or grocery shopping. 

Another way to use these guidelines would be to look at them when making dinner plans with friends or family members. Suggest a restaurant or cafe you know will have options that are aligned with your health goals. . 

3) Understand Your Eating Habits 

Another critical piece to sticking with a diet is understanding your eating habits and how they may sabotage your efforts to stick with your lifestyle change. 

It’s important to remember that while reframing your mindset is helpful for a long term lifestyle change, it’s equally as important that you’re choosing dietary changes that feel sustainable to you. Part of doing that is understanding your eating habits.

Take a minute to grab some pen and paper or open a blank document and make an exhaustive list of potential eating habits that you think would make your lifestyle change challenging to stick with. 

Next, come up with one to three solutions for each perceived obstacle. 

For example, if you have a sweet tooth, you could search for recipes with foods that use naturally sweet foods like sweet potatoes or fruits. You can bounce ideas around with your dietitian or nutritionist. 

4) Stock Up On The Right Foods For Your Body

Person prepping vegetables like carrots, lemons, tomatoes, cherries, corn and leafy greens

Remember, it's always a good idea to consult with a health professional before eliminating foods from your diet.

When making big changes in your eating habits,  it's important to know your personal tendencies. Some people do better with abstaining from foods (ie keeping them out of the house), whereas others do well with moderating their intake to minimize cravings. The important thing is to know yourself and your limits, and set yourself up for success. 

If you live with other people and this isn’t a realistic option, you can keep a designated cupboard or fridge shelf for the foods you want to include. 

Remember to stock up on easily accessible foods for your meals and pre-prepped nutrient-dense items (think chopped veggies, pre-cooked protein foods, ready-to-eat yogurts, etc.) you can grab when you’re in a pinch.

Make sure to reference your prepared food list whenever you’re creating your grocery list or planning to stock up on certain items.

5) Plan Delicious Recipes Using Your Food List 

It may seem simple, but it's the most straightforward way to stick with a big lifestyle change—plan delicious meals and snacks that you know you’ll enjoy! 

Make sure to base these on your food list and your eating habits and preferences. 

Meal prepping will take the panic out of figuring out what to eat at each meal, especially when adhering to specific rules. 

Already Started Making Dietary Changes? Monitor Your Results With a CGM

If you’re starting your diet (remember there’is no one size fits all!) to improve glycemic control or blood glucose levels, you may want to self-monitor your glucose levels using a tool like a CGM

A CGM, or continuous glucose monitor, will show you how your blood sugar levels change in response to your foods. You’ll also get insight into how your glucose levels fluctuate throughout the day. 

This data can help you optimize the benefits of your diet. The best part of the CGM Program with NutriSense is you can use the monitor with an innovative app that tracks your blood glucose levels in real-time. 

There’s also a team of credentialed dietitians and nutritionists that not only help you read and understand the data but can work with you to help you achieve your health goals. 

Click here to listen to the podcast.
Listen to the full podcast:
Diets People are Most Likely to Give Up On [+Tips to Stick with Them]
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Staying Safe in the Sun: A Breakdown on Sunscreen
Staying Safe in the Sun: A Breakdown on Sunscreen

It’s important to protect your skin from the harsh effects of the sun’s rays, and one of the most effective ways to do this is to wear sunscreen. But what is sunscreen, and how does it work?

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10
min
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How Rice Affects Your Blood Glucose Levels
How Rice Affects Your Blood Glucose Levels

The world loves rice. It’s a staple food in many cultures and can have various health benefits for some. But does it cause your glucose to spike?

Podcast
15
min
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Improving Fat Loss, Muscle Gain and Fitness With Continual Glucose Monitors
Improving Fat Loss, Muscle Gain and Fitness With Continual Glucose Monitors

Kara Collier and Dan Zavorotny talk continuous glucose monitors on the Mind Pump podcast.

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8
min
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Dry Needling: Can it Really Help with Muscle Pain?
Dry Needling: Can it Really Help with Muscle Pain?

Dry needling is a therapeutic technique used by physical therapists and healthcare practitioners in an effort to alleviate pain and help restore movement in the body. Read on to find out more.

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11
min
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NutriSense Dietitians Recommend: Healthiest Fast Food Choices
NutriSense Dietitians Recommend: Healthiest Fast Food Choices

Wondering what the healthiest fast food options are?  Here are some of the healthiest choices at fast food restaurants, according to dietitians.

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11
min
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Here’s What a Realistic Weight Loss Timeline Looks Like
Here’s What a Realistic Weight Loss Timeline Looks Like

Many people try crash diets to lose weight fast, which may provide some short term results but don't work for the long haul. Here is a realistic timeline for healthy weight loss.

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8
min
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9 Great Apps to Track Nutrition
9 Great Apps to Track Nutrition

Tracking nutrition has never been easier due to instant access to nutrition tracking apps. Here are the best ones.

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9
min
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6 Popular IBS-Friendly Diets
6 Popular IBS-Friendly Diets

Learn more about irritable bowel syndrome, and see what popular IBS-friendly diets people follow to ease their symptoms.

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9
min
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What You Need to Know About Neuropathy
What You Need to Know About Neuropathy

Neuropathy, or nerve damage, can cause pain, discomfort, and interfere with daily tasks. Explore effective ways to prevent and manage it.

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9
min
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The Health Benefits of Adding Fermented Foods to Your Diet
The Health Benefits of Adding Fermented Foods to Your Diet

Fermented foods have a range of health benefits. Read on to learn more about what they are and why you should be adding them to your diet.

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12
min
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13 Healthy Ways to Relieve Stress
13 Healthy Ways to Relieve Stress

Stress can negatively affect your entire body. Here are thirteen different ways to reduce stress in your life.

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12
min
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Best Physical and Mental Health Apps Available in 2022
Best Physical and Mental Health Apps Available in 2022

Here are the eleven best physical and mental health apps available in the app store.

Podcast
33
min
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Improving Metabolic Health with Carlee Hayes
Improving Metabolic Health with Carlee Hayes

On this episode of Passionate Pioneers with Mike Biselli, Carlee Hayes, Nutrition Manager at NutriSense, discusses the company’s digital platform that aims to help others discover and reach their health potential.

Podcast
40
min
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Carlee Hayes talks Metabolic Health with Rejuvenaging
Carlee Hayes talks Metabolic Health with Rejuvenaging

In this episode of Rejuvenaging with Dr. Ron Kaiser, Carlee explains how to cut through the online nutrition industry's noise, why we shouldn't look for a one-size-fits-all solution when it comes to nutrition, and how CGMs work.

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6
min
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Fruit Juice or Whole Fruit? What You Should Pick and Why
Fruit Juice or Whole Fruit? What You Should Pick and Why

Should you be drinking your fruits? Read on to find out more about juicing, whole fruits, and why one may be better for you than the other.

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7
min
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Meet the Blood-Glucose Friendly Rambutan: What It Is and How to Eat It
Meet the Blood-Glucose Friendly Rambutan: What It Is and How to Eat It

Do you know what a rambutan is? Learn more about this blood-glucose-friendly tropical fruit and why you should add it to your diet.

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13
min
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Organ Meats: Should You Be Adding Them to Your Diet?
Organ Meats: Should You Be Adding Them to Your Diet?

Learn about the health benefits and risk factors of adding organ meats to your meals, and try our favorite recipes using these nutritional treasure troves. 

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6
min
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Five Cancer Research Developments of the Last Five Years
Five Cancer Research Developments of the Last Five Years

Read on to learn more about five of the most promising developments in cancer research.

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8
min
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A Quick Look at Meditation and Blood Glucose 
A Quick Look at Meditation and Blood Glucose 

Learn more about meditation, how it positively impacts blood sugar, and how you can start incorporating it into your routine.

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7
min
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NutriSense Dietitians Recommend: Tasty, Nutritious Salads You'll Love
NutriSense Dietitians Recommend: Tasty, Nutritious Salads You'll Love

Salads don't have to be boring! Our Nutrition Team recommends nine delicious, nutritious salads to help you find your favorite.

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7
min
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Do You Need More Vitamin D?
Do You Need More Vitamin D?

Most people get the vitamin D they need from exposure to sunlight, but if you don't spend enough time outdoors, you may not be getting enough of this vital nutrient. Read our article to learn more.

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6
min
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Your Mother's Day Gift Guide
Your Mother's Day Gift Guide

Can't decide on the perfect gift for Mother's Day? Pick from a list of ideas to find a healthy, but still exciting gift this year.

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8
min
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Can Soy Really Prevent Diabetes?
Can Soy Really Prevent Diabetes?

Some research suggests that eating soy may reduce your risk of developing diabetes. Read on to learn whether that's true and find out more about the other health benefits of soy.

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9
min
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Living with Autoimmune Conditions: Celiac Disease
Living with Autoimmune Conditions: Celiac Disease

Did you know that 23.5 million Americans live with autoimmune conditions? Learn more about the symptoms and causes of celiac disease and what you can do about it.

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7
min
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Positive Thinking May Affect More Than Your Mental Health 
Positive Thinking May Affect More Than Your Mental Health 

It's no secret that positive thinking can improve your mood and help you cope with difficult situations. Review our article to see how a positive outlook may also benefit your physical health.

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10
min
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The Best Diet for Menstruation
The Best Diet for Menstruation

When it comes to your menstrual cycle, what you eat can significantly impact how you feel. Read on to learn more about the best foods to add to your diet to help during that time of the month.

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8
min
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9 Unusual Health Conditions You May Not Know About
9 Unusual Health Conditions You May Not Know About

Though most of us may never encounter these, these health conditions are still fascinating to learn more about. Read our article to find out more about nine of the most fascinating, unusual health conditions.

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10
min
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The Positive Impact Weight Lifting Has on Blood Sugar 
The Positive Impact Weight Lifting Has on Blood Sugar 

Here is everything you need to know about the relationship between weight lifting and blood sugar.

Podcast
17
min
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Two to 80 Employees in Just Two Years
Two to 80 Employees in Just Two Years

In this 20-minute conversation, Dan shares how he’s putting a Rockstar in every seat. And mistakes to avoid along the way.

Podcast
45
min
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Understanding how Glucose Effects our Metabolic Health with Kara Collier
Understanding how Glucose Effects our Metabolic Health with Kara Collier

Kara, registered dietitian, and co-founder of NutriSense, discusses how blood glucose levels are a core marker of metabolic health. She dives into the health consequences of fluctuating blood glucose levels, and what levels to look fasted compared to post-meal.

Podcast
57
min
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Using Real-Time Data to Improve Metabolic Health with Kara Collier
Using Real-Time Data to Improve Metabolic Health with Kara Collier

Today on the podcast, Kara Collier, RDN, LDN, CNSC, discusses revolutionizing preventative healthcare. It’s her mission to empower people with the knowledge to effectively monitor, optimize, and sustain their own metabolic health.

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10
min
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11 Simple and Effective Weight Loss Tips for Men
11 Simple and Effective Weight Loss Tips for Men

Losing weight is typically easier for men than women, biologically speaking, but it's still challenging! Here are 11 simple yet effective tips for losing weight for men.

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9
min
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What are the Best Times to Eat for Losing Weight?
What are the Best Times to Eat for Losing Weight?

Review our helpful article where we discuss the best times to eat if you are trying to lose weight.

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10
min
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NutriSense Dietitians Recommend: Best Books on Metabolic Health
NutriSense Dietitians Recommend: Best Books on Metabolic Health

Whether you're looking for weight loss tips or to learn more about metabolism, a little reading material can go a long way. To help you get started, here’s some books on metabolic health, recommended by our Nutrition Team.

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9
min
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Non-Exercise Activity Thermogenesis (NEAT): Can It Replace Your Workout?
Non-Exercise Activity Thermogenesis (NEAT): Can It Replace Your Workout?

NEAT can’t replace the benefits of intense cardio or strength-training workouts but like any physical activity, it has many overall health and fitness benefits. Read on to find out everything you need to know about NEAT.

Podcast
40
min
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NutriSense CGM Program Review
NutriSense CGM Program Review

On this week's episode, Shannon describes the comfort, cost, usability, and education she experienced using the continuous glucose monitor program from NutriSense.

Podcast
25
min
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Track Your Health in Real-Time with Dan Zavorotny
Track Your Health in Real-Time with Dan Zavorotny

On this episode of the Making Bank podcast, Dan Zavorotny discusses how he started the company “NutriSense” and how it reached a 150 million dollar valuation in 26 months.

Podcast
37
min
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Can a Continuous Glucose Monitor (CGM) Help You Lose Weight?
Can a Continuous Glucose Monitor (CGM) Help You Lose Weight?

Carlee Hayes talks to This Podcast Burns Fat! about the important role blood sugar plays in weight management.