In-Range is a self-guided learning course inside the Nutrisense app. It provides you with additional tools and support along your health journey.

Welcome to your first lesson!

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To get started, let’s talk about goals. An essential piece of any health journey is ensuring you know your goals and how to achieve them. After all, a goal without a plan is just a wish!

Have you ever set out to try something new without setting a goal first? Chances are you started excited and determined to succeed but, over time, lost motivation. A clear goal can help trigger new behaviours, support focus, and sustain momentum.

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As you set your goals, consider the following question:

1. What your primary goals for joining Nutrisense?
2. If you achieve your goals, how will your life change?
3. What are some of the most significant barriers currently getting in the way of those goals?

When your nutritionist reaches out, they’ll also ask you to share your goals and check in on your goal progress as you move through the course.

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Try this:

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To add even more accountability, write down your goals and place them somewhere where you’ll see them frequently. Put a reminder in your calendar, a note in the Nutrisense app, or a sticky note on your fridge. You can also share your goals with a family member or friend to help you stay on track.

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Did you know?

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What you eat isn’t the only thing that impacts your glucose levels. Exercise, stress, and sleep all play roles. Everyone is different, which is what your nutritionist will work with you closely monitor your CGM data to help you identify what is impacting your glucose levels.

How carbohydrates, protein, and fat can impact your glucose

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Macronutrients and micronutrients are the foundation of all foods. Macronutrients include carbohydrates, fat, and proteins. Micronutrients include vitamins and minerals. Both are important, although macronutrients have more impact on your glucose levels than micronutrients.

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Carbohydrates (carbs for short) are a primary energy source for the body. When you eat carbs, your body breaks them down into glucose. You can use the glucose for immediate energy or store it for later use. Foods like fruits, vegetables, and grain products like rice and bread are all carbohydrates. You may have heard that carbs are ‘bad’ for you, which is false. However, some forms of carbohydrates are better for you than others.

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Highly processed carbs (such as chips, bread, crackers, etc.) are known as refined carbs. Refined carbs have been processed and lack intact cellular walls, causing faster digestion and a more dramatic glucose spike.

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Complex carbs include whole sweet potatoes, quinoa, and pinto beans. These carbs have intact cellular walls lined with fiber, causing slower digestion and glucose release.

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If you aim to improve your glucose response to certain foods, opt for complex carbs when possible. Everyone has a unique carbohydrate “threshold,” and your CGM can help you determine this.

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Fat is responsible for optimal nutrient absorption, insulation, and nerve function. Fat also gets a bad rap as being 'bad' for you. Again, this is false; like carbs, some fats are better for you than others.  

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Good fats include fatty fish, avocado, olives, and nuts, which are essential for a balanced diet. Unhealthy fats include trans fats and highly refined oils like canola and soybean. Your glucose responds very well to healthy fats and, when paired correctly with carbs, can help to blunt a glucose spike.

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Protein plays a role in tissue repair, electrolyte balance, hormone production, and immune system support. Optimal protein includes animal-based sources such as meat, poultry, eggs, fish, and dairy and plant-based sources like legumes, soy, nuts, and seeds.

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Like fats, your glucose responds well to protein. You can eat it with or without carbohydrates to prevent a big glucose spike. Ask your nutritionist to calculate your macronutrients.

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Did you know?

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Carbohydrates, fat, and protein have different caloric values. One gram of carbohydrates and protein contains four calories, whereas one gram of fat contains nine calories.

How is metabolic health defined?

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There are five markers included in a metabolic health assessment:

• waist circumference
• glucose
• blood pressure
• cholesterol
• triglycerides

You're in good metabolic health when all markers are within a healthy range. However, you're at a higher risk of type 2 diabetes, stroke, and heart disease when some of these markers are out of range.

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When at least three markers are out of range, it's known as "metabolic syndrome."

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Blood glucose is one of the most important markers for metabolic health because it directly impacts insulin, a hormone produced by the pancreas. Let's review the process of carbohydrate metabolism:

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After eating, carbohydrates are broken down into glucose and absorbed into your bloodstream. This process stimulates the pancreas to release insulin. Insulin allows glucose to enter your cells as a quick energy source. If you don't need quick energy, your body will store glucose in your liver or muscle cells. The storage form of glucose is called glycogen.

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Insulin's main job is to keep blood glucose levels in a healthy range. When you have too much glucose in the blood, like from excess carb intake, the pancreas has to work hard to supply enough insulin. Over time, this process can lead to "hyperinsulinemia," aka having more insulin in the blood than what's considered healthy.

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Eventually, cells may respond less to insulin, leading to higher blood glucose and "insulin resistance." If insulin resistance continues too long, it can lead to type 2 diabetes and metabolic syndrome.

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Insulin resistance is a complex health problem that develops over time. Unfortunately, insulin resistance can make it more challenging to lose weight and may increase food cravings and feelings of fatigue. Not a good combination for weight loss!

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Did you know?

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Research shows that regular exercise and managing carb intake can help the body efficiently use glucose. Ask your nutritionist how you can make healthy carb swaps in your diet.